Burn those extra calories by including the King of Greens-Kale in your daily diet. Learn about the Health Benefits and Nutrition Facts of super healthy Kale.
Nutrition Facts of Kale
A single cup of raw kale of 2.4 ounces contains just 33 calories, and it is packed with 6 grams of carbs including 3 grams of proteins.
Kale contains the rich omega-3 fatty acid called alpha linolenic acids, and it increases the total nutrient content of your diet.
Kale is an excellent sources of Vitamin A, Vitamin K, Vitamin C, Vitamin B 6 and minerals Magnesium, Potassium, Copper, Manganese and Calcium.
Health Benefits of Kale
Kale for Heart-Health
Kale contains a good balance of omega-3 and omega-6 fatty acids. Omega-6 fatty acids are linked to the reduced risks of coronary heart diseases. Rich in potassium, Kale intake is essential for lowering high blood pressure and promoting Heart Health
Kale and Vitamin K
Vitamin K is associated with heart health and blood clotting, hemorrhages , and research studies have shown that intake of Kale regularly can lower the risk of heart disease.
Kale and Diabetes
A cup of cooked Kale contributes to 10% of RDA of fiber, and increased fiber intake is associated with regulating blood glucose levels. Kale is also rich in Sulfur, which can also help with diabetes. The sulphur content in Kale is also vital for glucose metabolism, and it aids in reducing the weight gain and diabetes risks.
Weight Loss with Kale
Kale is considered as diet foods with just 33 calories of a cup. “It can help in weight loss and weight management because fiber helps to keep you fuller longer,” say diet experts.
Cancer-prevention benefits with Kale
Kale is linked to cancer-preventative properties called glucosinolate phytonutrients, and the high sulphur compounds as well as the anti-oxidants lutein, beta-carotene, kaempferol and quercitin also help protect against tumor development and block enzymes associated with cancer and prevent bladder, breast, colon, ovary and prostate cancers.
Brain Health with Kale
Iron contributes to haemoglobin, which is an essential carrier of oxygen to cells of the body and is also important for muscle and brain health and Kale contains 7% of RDA of Iron. The omega-3 fatty acids in kale also add to the brain memory, performance, and behavioral function.
Kale for Bone Health
Kale is listed to be one of good-for-your-bones foods list by the National Osteoporosis Foundation. Kale contains calcium, which aids in bone loss prevention and promoting healthy metabolism and alkaline environment in your body.
Risks and Precautions of Kale
While Kale is associated with lot of health benefits, excess amounts of it can lead to bloating, gas and constipation.
Kale contains oxalates, and high intake may sometimes lead to kidney stones and gallstones. Individuals who take blood thinners should limit Kale intake, as it may promote clotting.