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Kale Health benefits & Nutrition Facts

There are so many health benefits of kale due to its nutrition content. The most important kale benefits is to prevent cancer. Green leafy vegetables known for its benefits as an antioxidant that caring for the body's cells. When consumed regularly, kale that also known as borecole able to prevent cancer and reduce cholesterol. Apparently, the vegetable that in scientific name called as Brassica oleracea Acephala Group, contained higher vitamin C than oranges. Surprising isn't it?

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. That's why some people call kale as the healthiest vegetable on earth. The other content of kale is lutein and zeaxanthin are very good for eye health. Along with antioxidants, as well as a fair amount of content in kale can lower cholesterol and reduce the risk of heart disease.
kale health benefits and nutrition facts

Kale health benefits

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

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 cell-cell, liver function and help others.

3. Kale contains a lot of Vitamin K. Vitamin K can help fight cancer, vitamin K is also necessary for many body functions including bone health and prevent blood clots. In addition, increased vitamin K can also help people who suffer from Alzheimer's disease.

4. Kale is filled with a potent antioxidant. Antioxidants, such as carotenoids and flavonoids, help protect your body against a variety of cancer types.

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

6. Kale is very good for maintaining heart health. Emphasis on eating kale can help lower cholesterol levels.


7. Kale is high in Vitamin A. Vitamin A is very important for your vision, your skin also helps prevent lung cancer and oral cavity.

8. Kale is high in Vitamin C. It's very beneficial for your immune system, your metabolism, and your body rehydrate.


9. Kale is high in calcium. The calories that kale has more calcium than milk, which helps prevent damage to bones, prevent osteoporosis and maintain the body's metabolism in order to stay healthy. Vitamin C is also helpful to maintain flexibility and joint cartilage.

10. Kale is a very good food for detox. Kale contains a lot of fiber and sulfur, which is very good for cleansing your body and keep your liver in order to stay healthy.


Kale Nutrition Facts

Kale (Brassica oleracea. Acephala group)(raw) Nutrition value per 100 g
Source: USDA National Nutrient data base

Energy : 49 Kcal 
 Carbohydrates : 8.75 g 
 Protein : 4.28 g 
 Total Fat : 0.93 g 
 Dietary Fiber : 3.6 g 
 Water : 84.04 g 
 Total sugar : 2.26 g 

 Vitamins 
 Folates : 141 µg 
 Niacin : 1.000 mg 
 Riboflavin : 0.130 mg 
 Thiamin : 0.110 mg 
 Vitamin A : 9990 IU 
 Pyridoxine : 0.271 mg 
 Vitamin C : 120 mg 
 Vitamin D : 0 IU 
Vitamin E : 1.54 mg 
 Vitamin K : 704.8 µg 

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

 Lipids 
 Saturated fatty acids : 0.091 g 
 Monounsaturated fatty acids : 0.052 g 
 Polyunsaturated fatty acids : 0.338 g 
 Cholesterol : 0



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