Kale - Benefits and Nutrition
Kale is heralded as the new "Super Food". That's because the benefits and
nutritional value of Kale leaves, are nothing less than spectacular.
Health conscious Americans are now eating Kale on a frequent basis, in a
wide variety of recipes. If Kale is new to you, get started by adding it
to garden salads, soups, and can be mixed into vegetable smoothies. Kale
can also be cooked, like spinach.
Even if you do not like Kale, the health benefits makes it a very worthwhile
addition to your diet.
Nutritional Value of Kale
Basically, Kale is high in the "good stuff", and low in the "bad stuff":
Per the USDA Database:
Nutritional Values (Raw):
| Protein |
.68 g |
| Fat |
.15 g |
| Carbohydrates |
1.4 g |
| Fiber |
.6 g |
| Sugars |
.36 g |
| Calcium |
24 mg |
| Potassium |
79 |
| Sodium |
6 |
| Vitamin C |
19 |
| Vitamin K |
112.8 mg |
| Vitamin A |
1678 mg |
Tip: To retain healthy nutrients, cook Kale for only a short period
of time
Health Benefits of Kale
Eating Kale results in many health benefits:
-
Helps to prevent Cancer - Kale contains healing compounds in the pigments
and cells of the leaves. There are antioxidants and over 45 flavonoids, which
can potentially prevent cancer.
-
Helps to prevent and control Diabetes - helps to balance blood sugars and
slows rise of blood sugar
-
Aids weight management.- it's a low calorie, low carb food.
-
Aids in liver health
-
Aids in digestion - high fiber content
-
Helps lower cholesterol - high fiber
-
lowers risk of cataracts
-
lowers risk of macular eye degeneration
Health Note: The high levels of Vitamin K in Kale, can make blood
thinners less effective. Consumption of Kale should be restricted, or avoided
entirely, for individuals on blood thinners.
Other Resources:
How to Grow Kale
National
Kale Day at Holiday Insights
Kale
Eating Contest
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