Overview of Kale

Kale is a leaf cabbage and comes from the family of Brassica Oleracea. The plant is edible and is mostly of green color. It was originated in late 2000 BC in the eastern Mediterranean and Asia Minor. Earlier it was used as a medicinal plant but recently it was introduced in healthy recipes and for eating purposes. It has more nutritional value than any green leafy vegetable such as spinach, broccoli, and cabbage. Kale has numerous health benefits as reported in recent studies like for skin, hair, coronary health, muscles, bones, and immune system. It contains the blend of all required daily nourishment such as Vitamins, Minerals, Protein, Carbohydrate, Dietary fiber, and other nutrients which cannot be obtained through other resources. It can be used in several recipes or dishes such as smoothies, baked dishes, salads, soups, chips, snacks, and can be eaten raw. Some studies suggest that protein composition is much healthier and absorbed easily by the body than any other meat product. So its a life-saving vegetable for all those vegetarians who need to rely on protein shakes to fulfill the protein requirement of the body. It is recommended to use Kale in a moderate portion due to the presence of high nutrient composition which can lead to severe health alarming problems and it is always better to consult a specialist for the advice.
It is safe to consume kale raw however, due to the high composition of dietary fiber can suppress the thyroid gland and can cause indigestion in the body if consumed in excess. You can eat raw kale in a moderate portion regularly (2 cups daily).

Nutritional facts of Kale

Kale contains the composition of Vitamins, Minerals and nutritional value which has numerous health benefits. We have specified the general nutritional composition of it per 100 grams underneath:

Ingredients Quantity
Calories 50
Protein 4.28 grams
Carbohydrate 8.75 grams
Dietary Fiber 3.6 grams
Calcium 150 mg
Iron 1.47 mg
Magnesium 47 mg
Phosphorus 92 mg
Potassium 491 mg
Sodium 38 mg
Vitamin C 120 mg
Folate 141 mcg
Vitamin K 704.8 mcg
Vitamin A 9990 IU

**Above mentioned nutritional value may vary from the actual nutrition.

Health benefits of Kale

Kale has numerous health benefits as reported in the recent studies. We have specified the best-reported health benefits underneath:

  • Anti-Oxidant – Kale contains the Quercetin and Kaempferol anti-oxidants which help in reducing the process of aging and reviving the damage from the free radicals in the body. Both anti-oxidants have powerful coronary health protection and anti-cancer properties
  • Diabetes – Dietary fiber in kale lower down the blood glucose level drastically which in turns help in reducing the diabetes level to normal. It is recommended to consume 50 grams of it regularly as 16 grams of raw kale provides 0.6 gram of dietary fiber and allowed fiber intake is 25 gram daily as per the Dietary guideline for Americans
  • Coronary Health – It contains the 491 mg of potassium per 100 gram which alleviate the coronary health by reducing the heart stroke risk, and prevent the development of plaque in the arteries
  • Bones – Kale is full of Vitamin K nutrition which strengthens the bone density and prevents bone fractures. It improves the calcium absorption and supports the bone matrix protein for the overall health of bones
  • Skin and Hair – Body needs Vitamin A nutrition for the growth of body tissues and the production of sebum oil which helps in maintaining the glowing skin and hair. However, kale contains the beta-carotene which is converted in Vitamin A in the body to nourish the body requirement
  • Cholesterol – It helps in the secretion of bile secretion to eliminate the excess storage of fats inside the body which later develops into bad cholesterol blocking the arteries and causing heart stroke
  • Eyes – Kale is full of Lutein and Zeaxanthin nutrition which is known for the protection of eyes and stimulate the overall health of the eyes. It prevents the eye disorders and diseases naturally

Side effects of Kale

Surprisingly Kale is safe and well tolerated by the individuals as reported however, few other studies suggest the side effects of it on humans and overdosage can cause severe discomfort which we have specified underneath:

  • Dehydration – It is a rich source of diuretic which means it increases the urination naturally and keeping yourself hydrated is very crucial otherwise it may lead to dehydration in the body
  • Excess Dietary Fiber – Kale contains healthy dietary fibers which have numerous health benefits however, too much of it can lead to severe abdominal discomfort such as malabsorption, indigestion, bloating. and intestinal pain
  • Allergic – Some individuals have reported the allergy symptoms after consuming kale such as skin rashes, sore throat, blisters, running nose, itching, and watery eyes
  • Pregnant and Lactating – It is not recommended to consume kale in excess when you’re pregnant or lactating as it contains a lot of nutrients which may affect the health of the fetus and can lead to severe health problems. You should consume a moderate portion of kale as advised by a specialist
  • Hypoglycemia – Low glycemic index in kale can be very beneficial for a diabetic patient however, the excess of it can lead to low blood sugar level which requires medical attention on priority. It is recommended to use it under medical supervision if have any disease or health-related problem

To buy click on the link mentioned below:
Pyramid Kale Seeds (1g, Green)
Disclaimer: Nothing in this article is to be construed as medical advice, nor it is intended to replace the recommendations of a medical professional. For specific questions, please consult a specialist for the advice.

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