Among of Kale nutrition facts: kale is the most nutritious and healthy plants in existence.
Fully loaded with a wide variety of beneficial compounds, it's a super healthy green that even has some medicinal properties.
In this article we talk about five Kale nutrition facts:
Kale Nutrition Facts #1: Counteract Aging And Diseases
Kale is loaded with strong and powerful antioxidants which help to counteract oxidative damage.
What is oxidative damage?
To put it simply, oxidative damage is the leading cause of aging and several diseases, even cancer.
That’s not all antioxidants can do; certain antioxidants, like flavonoids kaempferol and quercetin, have the power to have heart-protective, anti-inflammatory, anti-cancer, blood pressure-lowering, anti-viral, and anti-depressant effects.
Kale Nutrition Facts #2: Incredibly Healthy
To start with, kale only has 33 calories, three grams of protein, and six grams of carbs (two of those six are fiber) in one serving (one cup).
Let’s break down of kale nutrition facts in that small cup of it:
- 9% of your daily value of calcium.
- 10% of your daily value of copper.
- 9% of yo.ur daily value of potassium.
- 6% of your daily value of magnesium.
- 206% of your daily value of vitamin A.
- 9% of your daily value of vitamin B6.
- 134% of your daily value of vitamin C.
- 684% of your daily value of vitamin K.
- It also contains 3% or more of your daily value of vitamins B1, B2, and B3 as well as iron and phosphorous.
There’s also very little fat in it. A large portion of the fat that is in it is alpha-linolenic acid, an omega-3 fatty acid.
All of this makes kale one of the most nutrient-dense foods around. The more you eat, the more nutrients will be in your diet.
Kale Nutrition Facts #3: Help Lower Cholesterol
It contains bile acid sequestrants, which are known to lower cholesterol. Due to the reduction of cholesterol levels, this could lead to a lower risk of heart disease over time.
According to Healthline, “One study found that drinking kale juice every day for 12 weeks increased HDL (the ‘good’) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status.”
Kale Nutrition Facts #4: Help You Ward Off Cancer
It is full of compounds that are thought to ward off cancer.
Sulforaphane, for example, has been proven to fight the formation of cancer at the molecular level. Indole-3- carbinol is another compound found in it that is also known to help prevent cancer.
Several studies have shown that cruciferous vegetables, like kale, can significantly lower the risk of multiple cancers.
However, it’s important to note that the evidence with humans is mixed.
Kale Nutrition Facts #5: Provide You With Much-Needed Minerals
It is high in some of the most common minerals of which people are deficient. It is rich in calcium, magnesium, and potassium and low in oxalate.
Among kale nutrition facts: help with bone health, protect you against type 2 diabetes and heart disease, and can help reduce blood pressure and have a lower risk of heart disease.
The lower oxalate level helps with nutrient absorption, as oxalate can work to prevent this.
It is a nutrient-rich plant that should be a healthy part of everyone’s diet. This dark green is rich in many minerals, vitamins, and nutrients we humans need to be healthy.
It’s a very diverse plant and can be cooked a number of ways and can work to prevent many diseases, even cancer.
So, what are you waiting for? Head on down to your local farmers’ market or grocery store and snag you some of it today to start down a path to a healthier you.
Kuhusu lishe ya kale, kuna ukweli kwamba kale ni mimea yenye lishe na afya zaidi. Kwa kuwa ina mchanganyiko wa kemikali nyingi muhimu, ni mboga nzuri sana na ina sifa za dawa. Katika makala hii, tutazungumzia juu ya mambo matano ya lishe ya kale: Kale Nutrition Facts # 1: Counteract Aging na Magonjwa Kale imejaa antioxidants nguvu na nguvu ambayo kusaidia kukabiliana na uharibifu oxidative. Uharibifu wa oksidi ni nini? Kwa ufupi, uharibifu wa oksidi ndio kisababishi kikuu cha kuzeeka na magonjwa kadhaa, hata kansa. Hiyo si antioxidants wote wanaweza kufanya; antioxidants fulani, kama flavonoids kaempferol na quercetin, kuwa na nguvu ya kuwa na moyo-kulinda, kupambana na uvimbe, kupambana na kansa, shinikizo la damu-kupunguza, kupambana na virusi, na athari za kupambana na unyogovu. Kwa kweli, kwa sababu ya lishe yake nzuri, kale ina kalori 33, gramu tatu za protini na gramu sita za wanga (mbili kati ya hizo sita ni nyuzi) katika kipimo kimoja. Kwa hivyo, kwa sababu ya ukweli wa lishe ya kale, ni muhimu kuzingatia kwamba ni kiasi cha chini cha kalsiamu ya kila siku. 10% ya thamani ya kila siku ya shaba - 9% ya thamani yako ya kila siku ya potasiamu. - Kuchukua kiasi cha magnesiamu cha kila siku - 206% ya thamani yako ya kila siku ya vitamini A - 9% ya thamani yako ya kila siku ya vitamini B6 - Vitamini C - asilimia 134, vitamini K - asilimia 684, vitamini B - asilimia 3 na zaidi ya vitamini B1, B2, B3 na asidi ya chuma na fosforasi. Pia kuna mafuta machache sana ndani yake. Asili ya mafuta ya omega-3 ni asidi ya alpha-linolenic, ambayo ni asidi ya mafuta ya omega-3. Yote hayo hufanya kale iwe mojawapo ya vyakula vyenye virutubisho vingi zaidi. Kadiri unavyokula, ndivyo chakula chako kinavyokuwa na virutubisho vingi. Kale: Kusaidia kupunguza cholesterol: Kale ina bile asidi sequestrants, ambayo ni inayojulikana kwa kupunguza cholesterol. Kwa sababu ya kupunguzwa kwa viwango vya cholesterol, hii inaweza kusababisha hatari ya chini ya ugonjwa wa moyo kwa muda. Kulingana na Healthline, utafiti mmoja uligundua kuwa kunywa maji ya kale kila siku kwa wiki 12 iliongeza HDL (cholesterol nzuri) kwa 27% na kupunguza viwango vya LDL kwa 10%, wakati pia kuboresha hali ya antioxidant. Sulforaphane, kwa mfano, imethibitishwa kupigana na kuundwa kwa kansa katika kiwango cha molekuli. Indole-3-carbinol ni kemikali inayopatikana katika nyanya ya mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti wa mti. Uchunguzi umeonyesha kuwa mboga za msalaba, kama vile kale, zinaweza kupunguza hatari ya saratani nyingi. Hata hivyo, ni muhimu kutambua kwamba ushahidi na wanadamu ni mchanganyiko. Kale: Kutoa Minerals Inayohitajika sana: Kahawa hii ina madini mengi ambayo watu wanakosa. Ina kalsiamu nyingi, magnesiamu, na potasiamu na haina oksali nyingi. Kahawa ya kale inasaidia afya ya mifupa, inakuokoa dhidi ya ugonjwa wa kisukari wa aina ya 2 na ugonjwa wa moyo, na inaweza kusaidia kupunguza shinikizo la damu na kupunguza hatari ya ugonjwa wa moyo. Kiwango cha chini cha oxalate husaidia na kunyonya virutubisho, kama oxalate inaweza kufanya kazi kuzuia hii. Ni mmea wenye virutubisho vingi ambao unapaswa kuwa sehemu yenye afya ya lishe ya kila mtu. Kijani-kibichi hiki ni tajiri katika madini mengi, vitamini, na virutubisho ambavyo sisi wanadamu tunahitaji ili tuwe na afya. Ni mmea tofauti sana na unaweza kupikwa kwa njia kadhaa na unaweza kufanya kazi kuzuia magonjwa mengi, hata kansa. Kwa hiyo, unangojea nini? Nenda kwenye soko la wakulima au duka la vyakula na ufanye kazi kwa bidii ili uwe na afya bora.