Mediterranean Diet 101

Kale Health Benefits

kale-garden-mKale is member of cabbage family of plants. It is not as 'famous' as ordinary cabbage or broccoli, but in regard of it's health benefits, kale stands next to the broccoli, even surpass it ...

Kale grows in various climates and can tolerate very cold weather. It is often grown in small backyard gardens and such 'organic' kale has many health benefits. Even 'ordinary' kale found in supermarkets should be on the menu of everybody wanting to benefit from it.


Kale Nutrition Facts

Macro and micronutrients content of kale (and any other plant) vary depending on the 'age' of kale leaves, climate and other growing conditions. Kale nutrition facts are given in the following table:

Food Amount Protein Carbs Fats Fibers
Kale 100g 3g 8g 0.7 2.5 g
Calories: 12 kcal 32 kcal 6 kcal -

So, 100g of raw kale has around 50 kcal, mostly from complex carbs, but protein content is, for a plant, very good - around one quarter of calories come from protein. Fiber content is also good - to consume recommended 25-30g of fiber per day, one would need to consume between 500 and 600 kcal from kale. So, dieting or not, consider kale. If you are dieting, kale and similar voluminous foods that help burn fat are simply a must eat foods.

 Health Benefits of Kale

kale-garden-2Health benefits of kale are numerous, some of them are already mentioned. Other kale health benefits include:

- kale is very rich in both iron and vitamin C - vitamin C helps in plant based iron absorption, thus promoting formation of hemoglobin and various enzymes. Also, vitamin C is strong antioxidant that boost immune system and overall well-being.

- kale is rich in vitamin A and K - vitamin A is important for eyes and vision, while vitamin K plays important role in numerous bodily processes including prevention of blood clotting and helping in bone health. Together, they help body fight various cancers and other health related problems.

 - kale is rich in calcium and sulfur compounds. Calcium is very important for bone health, while sulfur plays key role in joint health.

- as mentioned before, kale is very voluminous food with high content of fiber, complex carbs and plant protein. Fibers gives feeling of fulness and help in fighting LDL cholesterol (water soluble fibers) and keeping digestive system healthy.

Kale is also rich in other minerals (like magnesium, potassium etc) and vitamins and when combined together in food like kale, their combined health benefit is greater than the sum of individual health benefits when taken alone in the form of supplements.

So, eat kale whenever you have an opportunity, especially organic kale...

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