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.

Complete Dates Nutrition And 7 Amazing Health Benefits

Dates nutrition are beneficial to health, it is based on a study which gives the conclusion that taking a date 2-3 seeds per day will help decrease blood pressure so that the performance of the heart will not be too heavy. Other dates health benefits such as, prevent stroke, source of energy, increase vitality of men, and many more. This is because dates contain nutrients, such as energy, carbohydrates, protein, dietary fiber, folic acid, niacin, pantothenic acid, piridoksi, thiamin, vitamin A, vitamin B6, vitamin C, vitamin K, sodium, potassium, calcium, iron, magnesium , beta-carotene and so on.

Dates are one of the most nutritious foods that contain many essential nutrients needed by the body. Dates are usually dried before consumption in order to last a long time. Dry dates fruit is known as a natural remedy to treat various diseases while maintaining overall health. Dates contain potassium, and electrolytes also very important for health. Potassium helps to control fluid levels and help lower blood pressure. Consuming a date that contains potassium, are also beneficial to your nervous system.

Dates also contain polyphenols, polyphenols are beneficial chemicals, which can be found in some types of plant foods including dates. Polyphenols act as antioxidants that work to protect cells from oxidative damage caused by your DNA. An animal study in 2012, which was published in the "Journal of Nutrition Science and Vitaminology", found that a date can also regulate the immune system to help fight allergies. Before you read all dates health benefits, read dates nutrition based on USDA below.

Dates nutrition facts

Phoenix dactylifera (date, or date palm) is a palm in the genus Phoenix, cultivated for its edible sweet fruit. Although its place of origin is unknown because of long cultivation, it probably originated from lands around Iraq. 

Dates (deglet noor) nutritional value per 100 gr
Based on USDA Nutrient data base

Energy : 282 kcal
Carbohydrates : 75.03 g
Protein : 2.45 g
Total Fat : 0.39 g
Cholesterol : 0 mg
Dietary Fiber : 8 g
Total sugars : 63.35 g
Water : 20.53 g

Vitamins 
Folates : 19 µg
Niacin : 1.274 mg
Riboflavin : 0.066 mg
Thiamin : 0.052 mg
Vitamin A : 10 IU
Vitamin B6 (Pyridoxine) : 0.165 mg
Vitamin C : 0.4 mg
Vitamin E (alpha-tocopherol) : 0.05 mg
Vitamin K : 2.7 µg

Minerals 
Calcium : 39 mg
Iron : 1.02 mg
Magnesium : 43 mg
Potassium : 656 mg
Phosphorus : 62 mg
Sodium : 2 mg
Zinc : 0.29 mg

Lipids 
Saturated fatty acids : 0.032 g
Monounsaturated fatty acids : 0.036 g
Polyunsaturated fatty acids : 0.019 g

7 amazing dates health benefits

1. Good source of vitamin: Dry Dates are an abundant source of vitamins. They contain a variety of vitamins including vitamins A, C, E, K, B2, B6, niacin and thiamin. Vitamins are very important for health and for the prevention of various diseases. Therefore, eating dried dates, useful to improve our overall health.


2. As a source of energy: Dried dates fruit contains large amounts of natural sugars such as glucose and fructose, the content is what makes palm fruit is a food that is a very good source of energy. You can improve your physical stamina with the help of nutritious fruits such as palm fruit.


3. Dates health benefits for digestion: Eating fruit and dates can prevent you from constipation. Fiber is needed by the body to improve colon health because it makes it move more regularly. Soluble fiber is found in dates, helps cleanse the digestive system, which makes the colon work more efficiently. Some other benefits of fiber in a date is to prevent colitis, colon cancer, and hemorrhoids.


4. Dates benefits to maintain heart health: In addition to maintaining intestinal health, fiber in the palm fruit is also known to improve heart health. In fact, the FDA has approved the claim that the fiber is able to reduce the risk of coronary heart disease and the prevention of some types of cancer.


5. As an anti-inflammatory: Dates are rich in magnesium which is a type of mineral that is known to have anti-inflammatory benefits. A study also found that, indicators of inflammation in the body such as CRP (C-reactive protein), TNF (tumor necrosis factor alpha), and IL6 (interleukin 6) can all be reduced when we increase magnesium intake. Besides inflammation in the arterial wall can also be reduced with the intake of magnesium.


6. Dates benefits for your skin health: The health benefits of vitamin A contained in the dried dates, helping to maintain the health of our skin. palm fruit also can eliminate dry skin cells and dead, as well as regenerate the skin to look younger. So the palm fruit is a natural ingredient for your skin.


7. Reduce the risk of stroke: the healthy benefits of palm fruit did not stop there. After evaluating seven studies published over a period of 14 years, researchers found that the risk of stroke can be reduced by 9% for every 100 milligrams of magnesium each person consumed. This research can be found in the American Journal of Clinical Nutrition.

Amazing Watermelon Health Benefits And Nutrition Fact

Benefits of Watermelon is very diverse. Watermelon (Citrullus lanatus) is rich in lycopene. In addition to heart and bone health, lycopene act as antioxidants. The ability of lycopene is fabulous to neutralize free radical molecules that can damage cells and tissues. In addition to health, antioxidant support female beauty, such as making the skin look healthy and youthful.

Watermelon is a fruit that has some vitamins and minerals. In 152 grams of watermelon will meet the daily requirement of vitamin C as much as 20.4 percent, 17.2 percent of vitamin A, potassium and magnesium 7.8 percent 3.8 percent. The good news, watermelon is a fruit that is very low in calories, so eating it will not make you worry about weight gain.

Watermelon is a fruit with a high water content. So no wonder if the fruit is well-liked by the people of tropical regions, and a favorite fruit in the summer. A very high water content will make someone avoid dehydration, and it was certainly more comfortable than regular mineral water. In addition, the fiber contained in watermelon will help someone protected from constipation.

Nutrition Fact of Watermelon

Flesh watermelon low in calories and contain as much as 93.4% water, 0.5% protein, 5.3% carbohydrate, fat 0.1%, fiber 0.2%, ash 0.5%, and vitamins (A, B and C). It also contains the amino acid sitrullin (C6H13N3O3), aminoasetat acid, malic acid, phosphoric acid, arginine, betaine, lycopene (C4oH56), carotene, bromine, sodium, potassium, sylvite, lysine, fructose, dextrose, and sucrose.

Sitrulin and arginine plays a role in the formation of urea in the liver from ammonia and CO2 that increases urine. The content of potassium is high enough to help the heart and normalize blood pressure. Lycopene is an antioxidant that is superior to vitamins C and E.

Watermelon seeds, nutrient-rich yellow with oil content 20-45%, 30-40% protein, sitrullin, vitamin B12, and the enzyme urease. Kukurbositrin active compounds in watermelon seed can stimulate the kidneys and keeping blood pressure remained normal.

Here are nutrition fact of watermelon per 100g

Nutritional value per 100 g based on USDA
Energy	127 kJ
Carbohydrates	7.55 g
Sugars	6.2 g
Dietary fiber	0.4 g
Fat	0.15 g
Protein	0.61 g
Water	91.45 g
Vitamin A equiv.	28 μg
beta-carotene	303 μg
Thiamine	0.033 mg
Riboflavin	0.021 mg
Niacin	0.178 mg
Pantothenic acid	0.221 mg
Vitamin B6	0.045 mg
Choline	4.1 mg
Vitamin C	8.1 mg
Calcium	7 mg
Iron	0.24 mg
Magnesium	10 mg
Manganese	0.038 mg
Phosphorus	11 mg
Potassium	112 mg
Sodium	1 mg
Zinc	0.1 mg
Lycopene	4532 µg

Health Benefits of Watermelon

Here are some benefits of eating watermelon.

1. Hydrate the body

Flesh watermelon contains about 90% water and some minerals essential electrolytes, namely potassium, calcium, magnesium, sodium, and iron. Eating watermelon can restore the freshness of the body after exercise and other activities that can reduce the bodys fluids.

2. Improve Body Immunity

Eating watermelon can increase endurance. Watermelon contains vitamin C which is known merit increase immunity against diseases.

3. Maintain Healthy Eyes

Watermelon are rich in vitamin A, which is known as an essential nutrient for the eye so as to prevent macular degeneration, especially in the elderly.

4. Preventing Cell Damage Due to Free Radicals

Cell damage caused by free radicals may occur. Antioxidants are substances that can counteract free radicals that are not potentially damage cells. Watermelon contains vitamin A, B vitamins, and lycopene which is an antioxidant.

5. Reduce the Risk of Cancer

Watermelon is one of the few fruits that are rich in lycopene, which is known to have efficacy against cancer, especially breast cancer, colon cancer, lung cancer, prostate cancer and endometrial cancer.

6. Keeping Kidneys Healthy

Watermelon is an adequate source of potassium minerals. Potassium is beneficial to help cleanse toxic deposits in the kidney. Potassium is also beneficial to reduce the levels of uric acid in the blood, thereby reducing the risk of kidney stones and gout.

7. Reducing the Risk of High Blood Pressure

Watermelon contains potassium and magnesium which help control blood pressure and maintain the bodys electrolyte balance.

8. Helps the metabolism of body

Watermelon contains vitamins B1 and B6, which helps the body convert food into energy.

9. Reduce Risk of Osteoporosis

Watermelon contains magnesium in adequate amounts. Magnesium is one of the important bone-building mineral. Frequent eating watermelon can help maintain bone density and prevent osteoporosis.

10. Reduce Blood Glucose Level

Watermelon contains arginine which showed efficacy increase insulin sensitivity for patients with type 2 diabetes.

11. Reduce Risk of Cardiovascular Disease

Arginine is found in watermelon are known down instrumental maintain healthy blood vessels, thereby reducing the risk of heart and blood vessel disease.

12. Improve Mood

Frequent eating watermelon can improve mood and reduce depression. Watermelon contains vitamin B6 which is an important nutrient in the production of serotonin, a chemical neurotransmitter that affects mood.