kale nutrition information and uses

kale nutrition information and uses 

Nutrient	Unit	1Value per 100 g
Proximates
Water	g	84.04
Energy	kcal	49
Energy	kJ	207
Protein	g	4.28
Total lipid (fat)	g	0.93
Ash	g	2.01
Carbohydrate, by difference	g	8.75
Fiber, total dietary	g	3.6
Sugars, total	g	2.26
Minerals
Calcium, Ca	mg	150
Iron, Fe	mg	1.47
Magnesium, Mg	mg	47
Phosphorus, P	mg	92
Potassium, K	mg	491
Sodium, Na	mg	38
Zinc, Zn	mg	0.56
Copper, Cu	mg	1.499
Manganese, Mn	mg	0.659
Selenium, Se	µg	0.9
Vitamins
Vitamin C, total ascorbic acid	mg	120
Thiamin	mg	0.11
Riboflavin	mg	0.13
Niacin	mg	1
Pantothenic acid	mg	0.091
Vitamin B-6	mg	0.271
Folate, total	µg	141
Folic acid	µg	0
Folate, food	µg	141
Folate, DFE	µg	141
Choline, total	mg	0.8
Vitamin B-12	µg	0
Vitamin A, RAE	µg	500
Retinol	µg	0
Carotene, beta	µg	5927
Carotene, alpha	µg	54
Cryptoxanthin, beta	µg	81
Vitamin A, IU	IU	9990
Lycopene	µg	0
Lutein + zeaxanthin	µg	8198
Vitamin E (alpha-tocopherol)	mg	1.54
Vitamin D (D2 + D3)	µg	0
Vitamin D	IU	0
Vitamin K (phylloquinone)	µg	704.8
Lipids
Fatty acids, total saturated	g	0.091
kale benefits: ​Kale and Diabetes  Kale has lots of fiber, which can benefit both 1 and type 2 diabetics. A high fiber diet helps keep blood sugar levels down in both type 1 and type 2 diabetes, and people with type 2 diabetes may have improved cholesterol and insulin levels. Kale also contains an antioxidant, known as alpha-lipoic acid, that has been shown to lower blood sugar levels, increase insulin sensitivity, prevent oxidative stress changes, and decrease neuropathy. ​Kale and Cancer The human body does not absorb chlorophyll well. The benefit to this is that chlorophyll binds with specific carcinogens in the digestive tract. These carcinogens are ones that are generated when meat is cooked at high temperatures, like when you grill out. So, if you still consume animal proteins, and especially if you grill them, make sure to eat some yummy kale salad as a side! ​Kale and Heart Disease Kale contains vitamin B6, potassium, vitamin C, and fiber – all of which are excellent for heart health. In fact, increasing your potassium intake along with decreasing sodium intake is one of the best things you can do for your heart! Studies have found that taking around 4000 mg of potassium a day can cut your risk of heart disease in about half! It also reduces the risk for stroke and kidney stones. ​Kale and Bone Health Kale contains vitamin K, which helps reduce the risk of bone fracture. It does this by increasing calcium absorption and decreasing calcium loss in urine. It also contains potassium which protects against muscle mass and bone loss. Kale and Healthy Skin and Hair Kale is high in beta-carotene, which the body converts into vitamin A. The body uses this to grow all tissues, including skin and hair. It also helps the body produce the oil that helps keep skin and hair moisturized and healthy. (Bonus: vitamin A is also good for eyesight, reproductive health, and immunity!) Kale also contains vitamin C, which your body uses to create collagen. Collagen helps keep your skin supple and looking young! Kale also contains iron, which helps prevent hair loss. ​Kale and Digestion Kale has lots of fiber, which helps prevent and treat constipation. Fiber helps keep your digestive humming along on a regular schedule. Kale also contains B vitamins. These B vitamins help with the release of energy from food.