Elaine Moran Wellness

Healthy Habits, Delicious Life!

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Kale

Health BENEFITS of Kale:

High in Vitamin K

  • essential for proper blood clotting and wound healing
  • assists in transporting calcium to the bones
  • helps prevent bone loss and bone fractures
    (see full list here)

High in Vitamin A (Carotenoids)

  • works as an antioxidant fighting damaging free radicals
  • promotes healthy eyes, bones, and skin
  • supports fertility and reproductive health
    (see full list here)

High in Vitamin C

  • works as an antioxidant fighting damaging free radicals
  • assists the body in making collagen protein
  • helps strengthen the immune system
    (see full list here)

High in Manganese

  • helps the body absorb calcium
  • important for strong bones and joints
  • supports antioxidant enzymes that fight free radicals
    (see full list here)

High in Glucosinolates (Phytonutrients)

  • help neutralize cancer-causing agents in the body
  • induce appropriate cell death (apoptosis) of cancer cells
  • promote the elimination of carcinogens from the body

High in Chlorophyll (Phytonutrient)

  • helps prevent cancer-causing agents from doing harm
  • binds to toxic heavy metals and carries them out of the body
  • helps reduce body odor by minimizing odorous body toxins

Good Amounts of:

MACRONUTRIENT PERCENTAGE OF CALORIES
(1 cup chopped kale, raw = approximately 8 calories)

58%
Carbohydrates
28%
Protein
13%
Fat

MACRONUTRIENT BREAKDOWN

(grams per 1 cup chopped kale, raw)

1.4g
Carbohydrates

.7g
Protein

.1g
Fat

FIBER & NATURAL SUGARS

(grams per 1 cup chopped kale, raw)

.6g
Fiber*

.4g
Natural Sugars*

NET CARBS

(grams per 1 cup chopped kale, raw)

.8g
Carbohydrates – Fiber = Net Carbs

*Recommended fiber intake is 25g for women and 38g for men each day per the National Academies of Sciences, Engineering, and Medicine.

*Natural sugars occur naturally in whole foods. There is no specific recommendation for natural sugars. However, the recommended maximum amount of "added sugar" per the American Heart Association is 24g (6 teaspoons) for women and 36g (9 teaspoons) for men each day. Added sugar is the sugar added to processed and packaged foods and does not include natural sugars. The less added sugar in your diet the better! (4g sugar = 1 teaspoon of sugar)

Nutritional Data Source: U.S. Agricultural Research Service Nutrition Data Release 28.