Kale Nutrition And 9 Amazing Benefits For Health Start From Prevent Cancer Up To Helps Pregnant Women

Kale nutrition can be said to be almost complete, such as a source of vitamins and minerals. Therefore, kale able to provide many health benefits start from good for skin health up to prevent cancer. Kale also called borecole, is from the Brassica family of vegetables such as cabbage, broccoli and kailan. When consumed regularly, these dark green vegetables, touted able to shield the body from cancer and lowering cholesterol. Beside rich in minerals, kale is also full of antioxidant vitamins A, C and K. Carotenoids and flavonoids are antioxidants that have been proven effective in warding off cancer. Hence, some people call kale as the healthiest vegetable on earth.

In a study published in the American Journal of Clinical Nutrition, mentioned taking antioxidant vitamin K can reduce the risk of death from cancer. Vitamin K can also be found in spinach, kailan, and also cheese. Vitamin K is very good for maintaining body functions, ranging from preventing blood clotting, antioxidant activity, to bone health. However, excess vitamin K can also have a negative impact on some people. Patients who are taking anticoagulant drugs (freezing) should avoid vegetables kale, due to its content of vitamin K can interfere with drug action. Before we discuss about all kale benefits for health, read kale nutritive value based on USDA Nutrient data base below.

Calories In Kale & Nutrition Facts

Seen from the amount of energy, kale has low calories, which is about 49 calories per 100 gr. Calorific value and little sugar makes the kale favored as food for diet. Kale contains vitamins A, C, D, E, B1, B2, B3, B6, B9, K, choline, iron, magnesium, manganese, phosphorus, and salts such as K, Na and Zn. Seen from content of vitamins, it is clear that, kale complete with macronutrient and micronutrient that is needed in the bodys metabolism. In fact, in every 100 grams of kale, kale contain vitamin C is almost equal to the orange. 

Kale or borecole (Brassica oleracea Acephala Group) nutritional value per 100 gr
Value taken from USDA Nutrient data base.

Energy : 49 kcal
Carbohydrates : 8.75 g
Protein : 4.28 g
Total Fat : 0.93 g
Cholesterol : 0 mg
Dietary Fiber : 3.6 g
Total sugars : 2.26 g
Water : 84.04 g

Vitamins
Folates : 141 µg
Niacin : 1.000 mg
Riboflavin : 0.130 mg
Thiamin : 0.110 mg
Vitamin A : 9990 IU
Vitamin B6 (Pyridoxine) : 0.271 mg
Vitamin C : 120 mg
Vitamin E (alpha-tocopherol) : 1.54 mg
Vitamin K : 704.8 µg

Minerals
Calcium : 150 mg
Iron : 1.47 mg
Magnesium : 47 mg
Potassium : 491 mg
Phosphorus : 92 mg
Sodium : 38 mg
Zinc : 0.56 mg

Lipids
Saturated fatty acids : 0.091 g
Monounsaturated fatty acids : 0.052 g
Polyunsaturated fatty acids : 0.338 g

9 Kale Benefits For Health

Green leafy vegetables, is known for its benefits as an antioxidant that is taking care of the bodys cells. One is that a kale cabbage family. When consumed regularly, kale can prevent cancer and effective for lowering cholesterol. Read more benefits of kale below.

1. Kale contains a lot of vitamin K. Eating a diet that is high in Vitamin K can help fight cancer. Vitamin K is also necessary for many body functions including bone health and prevent blood clots. In addition, increasing the vitamin K can also help people who suffer from Alzheimers disease.


2. Kale contains a lot of iron. If calculated per calorie, kale has more iron than meat. Iron is very important for health, for example, for the formation of hemoglobin and enzymes, sends oxygen to the various parts of the body, regenerate cells, help liver function and others.


3. Help during pregnancy: Rich in calcium and iron, kale is needed women during pregnancy to increase breast milk production and fetal development. Folic acid (vitamin B9), also plays an important role for the nervous system of the baby.


4. Kale benefits to prevent breast cancer: Kale has properties to ward off breast cancer by controlling estrogen in the body. Anti-oxidant and anti-inflammatory (inflammation) work together to get rid of various cancers.


5. Kale is a vegetable that is low in calories, high in fiber and contain no fat. One cup of kale contains only 36 calories, 5 grams of fiber and 0 grams of fat. With the fiber content, kale is very good to help digestion and expedite disposal. Kale also contains a lot of nutrients, vitamins, folate and magnesium, which are also listed below.


6. Kale is an excellent food to prevent inflammation. One cup of kale contains 10% of the RDA of omega-3 fatty acids, which can help combat arthritis disorders, asthma, and autoimmune.


7. Kale is great for heart health. By consuming lots of kale, can help lower cholesterol levels.


8. Kale has a high content of Vitamin A. Vitamin A is essential for vision, your skin, it also helps prevent lung cancer and oral cavity.


9. Lose weight: Chewing a raw kale leaves together with burn 34 calories. As much as 1.3 grams of fiber on a piece of kale able to meet the needs of fiber that keeps you full longer and expedite metabolism. In fact, artists Gwyneth Paltrow also mention the health benefits of kale through the recipes posted on her website. The same thing was done by celebrity chef, Fearnley Whittingstall and Jamie Oliver. Both often use low-calorie vegetables in a variety of recipes.

Whooping Cough Can Cause Death Know The Symptoms And How To Prevent

Whooping cough, or also known as "pertussis" is one of the contagious diseases to watch out for. Typically, whooping cough begins with mild respiratory symptoms such as coughing, sneezing and nasal secretions come out continuously (catarrhal stage), and then after 1 week to 2 weeks followed by the continuous cough but followed a period in which there is a pause cough (paroxysmal stage). 

Dr. Manny Alvarez, health practitioners from New York University School of Medicine, explains, whooping cough is very contagious through bacterial infection that causes coughing and inflammation of the respiratory organs of the upper part. The disease spread from person to person through coughing or sneezing, activities that spread the bacteria into the air.

The disease is generally difficult to diagnose early, because the early symptoms are often mild and are similar to the flu. In some people, these infections can lead to pneumonia (lung inflammation), even in severe cases, whooping cough can cause death.

Symptoms and signs of whooping cough 

1. Chest feels cold, loss of appetite, coughing at night, sneezing, lethargy, and eye infections. 
2. After 7-14 days, the cough becomes more severe and rapidly repeated, accompanied by thick phlegm. 
3. Every cough ends with a squeaky voice, and sometimes accompanied by vomiting. 
4. During coughing attacks, patients face looks bluish red. 
5. In infants, the cough attack can cause the baby not breathing periodically, lack of oxygen, and metabolic disorders.

According to the Mayo Clinics health site, deaths from whooping cough is rare, but the case is most commonly found in infants and toddlers. Nevertheless, there are actually many ways to prevent whooping cough. One of the most effective for the prevention of the disease is through the administration of DPT vaccine. Vaccines to prevent bacterial infections Bordetella pertussis, the cause of whooping cough, has been around since the 70s.

Ironically, in recent years the prevalence of whooping cough have increased. In England, in 2010 there are 421 recorded cases of whooping cough, while in 2011 there were 1,040 cases.

According to Alvarez, this is because not all vaccines have a permanent effect. Acquired immunity from the vaccine tends to weaken over time. This means that, despite getting vaccinated as toddlers, a person may be exposed to whooping cough in adolescence or adulthood. Because of that, he said, vaccination needs to be repeated to reduce the transmission rate.

Dr Mary Ramsay, head of vaccinations at the Health Protection Agency (HPA), said that the effectiveness of a vaccine to protect whooping cough is very good, but the disease is highly contagious and can spread rapidly, therefore, parents should ensure their children are vaccinated so they are protected from the whooping cough disease.

Foods That Can Prevent And Control Diabetes

Diabetes is one disease that is experienced by many people. Most cases can be prevented by healthy lifestyle changes. Take measures to prevent and control diabetes does not mean life is very limited. While doing regular exercise, eating the right foods is the key to preventing and controlling diabetes.

There are some healthy foods that are beneficial in preventing and controlling diabetes. Generally, these foods have a low glycemic index and provide essential nutrients for the body. Some of these foods are:

1. Nuts: Several studies have shown that people who consume nuts regularly are known to have a reduced risk of diabetes by 21 percent. Other types of nuts such as walnuts, almonds, or cashews are also equally beneficial. People who eat nuts regularly also have a lower risk for heart disease compared to those who did not consume it. An ounce of nuts can provide a source of healthy fat that can improve overall body health as well as beneficial in managing hunger.
2. Legumes: Legumes are also well taken by diabetics. Several studies have shown that consuming a cup of legumes can help people with type 2 diabetes to control blood sugar and reduce the risk of heart disease. The reason why legumes such as peas, lentils, soybeans, red beans, and green beans, it is recommended for diabetics is due to a low glycemic index. In addition, these foods are rich in high-quality carbohydrates, lean proteins, and soluble fiber which can help control blood sugar levels.
3. Oatmeal: Diabetics can have a better chance in controlling blood sugar levels with regular breakfast of oatmeal or porridge oats. A type of fiber found in oats, beta-glucan which has shown positive effects on diabetics. Oatmeal offer soluble fiber can slow the absorption of glucose from food in the stomach and blood sugar control. 
4. Green vegetables: Green vegetables, especially dark leafy known to reduce the risk of type 2 diabetes. Spinach, mustard greens, kale, broccoli, cabbage, and lettuce are generating foods but low in calories and carbohydrates. A research shows that eating at least a serving of green vegetables every day can reduce the risk of diabetes by 14 percent.
5. Oranges: Several studies have shown that people who have diabetes tend to have low levels of vitamin C in their bodies, so that oranges are rich in vitamin C is one of the good food choices for diabetics. Grapefruit, oranges, lemons, and limes have insulin-like properties that can prevent type 2 diabetes. 
6. Egg whites: Eggs are a good food to build muscle because it contains high-quality protein. Consuming eggs, especially the egg white is an excellent food to prevent type 2 diabetes because of high-quality protein-rich and low in carbohydrates.
7. Low-fat yogurt: Low fat and low sugar  yogurt is also one of the effective diet in slowing or preventing the rise in blood sugar is not healthy. People with diabetes can enjoy low-fat yogurt as a healthy snack that can be eaten when hungry. 
8. Fish: The study says that eating fish may help improve insulin sensitivity, because they contain omega-3 fatty acids are high. The fish help lower glucose concentrations, thereby reducing the risk of diabetes. In addition, fish is a source of low-fat protein. People with diabetes can choose various types of fish ranging from catfish, cod, tilapia, or salmon. The presence of omega-3 in fish can also reduce the risk of cardiovascular disease.
9. Green tea: Several studies have shown that chronic inflammation caused by fatty foods, lack of exercise, and eating less fruit, vegetables, and good fats, known to increase the risk of heart attack. Related to this issue, drinking green tea is a simple solution to prevent it. Green tea is packed with flavonoids which are fighting inflammation and may increase insulin activity.