You can get the health benefit of kale since this leafy vegetable is considered a superfood. Packed with vitamins and minerals, it offers nutritional values on a cup of serving.
Basic nutrition of kale
Kale provides you with high nutritious compounds so that it is good to be added into your daily diet to achieve a healthier body. Each cup of kale offers 34 calories, 6.7 g of carbohydrates as well as 1.3 g of fiber. According to 2,000 daily diet requirements, the amount you get from kale represents 2 percent of amount carbohydrates that your body needs. Besides, in the similar serving, you are able to get 5 percent of fiber and 2.2 g of protein.
Calories in kale
When you consume a cup of raw kale, you likely will get around 34 calories in total. Carbohydrates contribute to 24.2 calories which are higher from protein 5.4 calories and the remnant amount is taken from fat. As a vegetable, kale offers quite a high amount of calories making it a good recommendation for those who need extra energy in their daily activities.
Low in fats
Like other veggies, kale also contains a particular amount of fats. However, the whole amount of fat content in this vegetable is quite low since it is only 0.5 g. In a cup of kale; you are able to obtain 0.1 g of saturated fat and 0.2 g of polyunsaturated fats. It contains 121 mg of healthy fatty acids comprising both omega-3 and omega-6s.
Essential vitamins in kale
Kale serves to be a rich source of vitamins that not only help in preventing various diseases but also maintaining healthy bones and tissues contribute to blood production. It is because only in a cup of serving, you can obtain 547 mcg of vitamin K that helps in the blood clotting process and its formation.
Health benefit of kale is also due to 0.2 mg of vitamin B6 and 0.1 g of thiamin. Vitamin B6 helps the production of an antibody that fights disease as well as promoting healthier brain and nerve system. Other essential compounds that you can get are 19.4 mcg of folate and 0.1 mg of riboflavin. Consuming kale allows you to get enough amount of vitamin E. This vitamin not only gives antioxidant protection but also increase the immunity system so that you are not easily sick.
Its superfood label is not only due to the high amount of vitamins contained in the vegetable but also it provides a balanced amount of minerals. It is actually important to make your body always healthy. Kale is known to be a good source of manganese because it contains 0.5 mg. It also contains 0.2 g of copper to meet the need of your body.
Other types of minerals that can be found in kale are 299.5 mg of potassium and 90.5 of calcium. That’s why; those who want to have strong bones are recommended to consume more amount of kale in their daily diet. Kale comprises iron, magnesium, and phosphorus that range around 4 to 6 percent for the health benefit of kale.