There are several different types of kale. The leaves are generally green or purple in colour. The most popular variety is called curly or Scots kale. It has green, curly leaves.
Nutrient Breakdown
Kale contains vitamins A, C, and K. It also is loaded with minerals such as copper, potassium, iron, manganese and phosphorus. One cup of kale contains 33 calories, approximately 3 grams of protein and 2.6grams of fiber. The Dietary Guidelines for Americans recommends 21-25 g/day for women and 30-38 g/day for men.
Nutrition Facts
Amount Per 1 cup, chopped (67 g)
Calories 33 % Daily Value*
Total Fat 0.6 g 0%
Saturated fat 0.1 g 0%
Polyunsaturated fat 0.2 g
Monounsaturated fat 0 g
Cholesterol 0 mg 0%
Sodium 25 mg 1%
Potassium 329 mg 9%
Total Carbohydrate 6 g 2%
Protein 2.9 g 5%
Vitamin A 133%
Vitamin C 134%
Calcium 10%
Iron 5%
Vitamin D 0%
Vitamin B-6 10%
Vitamin B-12 0%
Magnesium 7%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Health Benefits
Diabetes
Kale contains an antioxidant called alpha-lipoic acid which helps lower glucose levels, increase insulin sensitivity and decreases neuropathy in diabetics.
Heart Disease
Kale contains fiber, potassium and vitamins C and B6. These nutrients have been shown to decrease symptoms of Heart Disease. Potassium has also been shown to reduce risk of stroke, loss of muscle and maintain bone mineral density. It also helps lower cholesterol levels which may lead to heart and cardiovascular issues.
Blood Pressure
Potassium found in kale helps lower blood pressure. Potassium has a vasodilator effect on arteries and veins.
Cancer
Kale contains phytochemicals, sulforaphane and indole-3-carbinol which protect against prostate and colon cancers. Kale also contains chlorophyll which helps offset damage caused by carcogens which found in many grilled and cooked foods at high temperatures.
Bone Health
Kale contains the fat soluble vitamin K. This vitamin improves calcium absorption and acts as a modifier for proteins in the bone. One cup of kale contains 550mg of vitamin K.
Digestion
Fiber and water found in kale help prevent constipation and promote a healthy digestive tract. Fiber helps flush toxins from the digestive system. Contaminants such as sugar binds to fiber molecules and are ushered through the digestive system.
Healthy Skin and Hair
The fat soluble vitamin A found in Kale helps keep skin and hair moisturized and healthy. Vitamin C assists in production of collagen which helps support healthy skin and hair as well. Iron decreases the risk of anemia and also prevents hair loss. Kale contains more iron per calorie than beef!
Weight Loss
Kale being higher in fiber and water fills you longer which will minimize overeating. Being nutrient dense and containing more vitamin C than an orange, you will be able to cut calories without sacrificing much needed micro and macronutrients for proper body functions.
Anti-inflammatory
One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
Adding Kale to Your Diet.
Kale can be used in place of or combined with lettuce in salads and sandwiches. It can be added to soups, casseroles and sauteed with other foods.
Kale chips: Remove the ribs from the kale and toss in extra-virgin olive oil or lightly spray and sprinkle with your choice or a combination of cumin, curry powder, chili powder, roasted red pepper flakes or garlic powder. Bake at 275 degrees Fahrenheit for 15-30 minutes to desired crispness.
Smoothies: Throw a handful of kale into the blender with your favourite ingredients for a smoothie.
*Beta-blockers, a type of medication most commonly prescribed for heart disease, can cause potassium levels to increase in the blood. High potassium foods such as bananas should be consumed in moderation when taking beta-blockers. Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could cause medical issues. Consult with your physician and/or Registered Dietician. **information compiled from medicalnewstoday.com