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kale nutritional benefits; 5 most important nutrients

kale nutritional benefits; Kale is a type of green leafy cabbage, which in turn belongs to the cruciferous family. Kale looks wrinkled and taut like a turnip but is soft on the outside. Besides, it is rich in vitamins and minerals, and regular consumption of this vegetable can reduce the risk of certain diseases. Know with us the reasons for the most important nutritional elements of kale, the nutritional benefits of kale, and what are the many health benefits of this wonderful vegetable?

kale nutritional benefits

What is kale?

Called Kale, it is known to belong to the cabbage family and it is easy to see why this plant has green leaves like those on the head of cabbage.

Kale is a year-round vegetable, available in both fresh and frozen forms. All you have to do is enjoy the nutritional benefits of kale by adding it to your salads, soups, stews, or pasta dishes, in addition to various other foods.

Kale nutritional components

Kale nutritional components

Cabbage is known to be a vegetable rich in many nutrients and few calories. It is considered a superfood, and it is one of the very healthy foods similar to cabbage and broccoli.

It is one of the plants that contain a lot of important nutritional value such as fiber, antioxidants, calcium, vitamin C and K.

In addition to compounds such as beta-carotene and important compounds such as flavonoids and polyphenols that improve the health of the body, the following is a list of the most important nutrients for kale, which are represented in: :

Nutrient Amount Per 67g (1 cup):
  • Calories: 33.5 calories.
  • Carbs: 6.7 grams.
  • Protein: 2.2 grams.
  • Fat: 0.5 g.
  • Calcium: 90.5.
  • Phosphorous: 37.5 mg.
  • Sodium: 28.8 mg.
  • Potassium: 299 mg.
  • Iron: 1.1 mg.
  • Omega 3 fats: 121 mg.
  • Magnesium: 22.8 mg.
  • Vitamin C: 80.4 mg.
  • Folic acid (vitamin B9): 19.4 mcg.
  • Vitamin K: 547 mg.

As we mentioned, kale may contain the most important minerals required for the body in general, such as calcium, magnesium, and others, in addition to many nutritional benefits that we will talk about.

"Also read: factor meals"

Nutritional benefits of kale

Nutritional benefits of kale

Kale or green cabbage is an excellent source of vitamins. It is full of vitamins A, C, and K, and also provides vitamin B6, riboflavin, calcium acid, and potassium, which help protect the body from infections and lower cholesterol levels, which works to prevent diseases of the blood vessels and the heart. Find out with us here on The most important 5 important elements of it and the most important nutritional benefits of kale:


Kale is a rich source of glucosinolates, which are broken down into isothiocyanates in the body. These compounds can be beneficial for various forms of cancer prevention and help cells avoid damage. There is a lot of recent research on these wonderful leafy vegetables, but more research is needed for researchers to understand how these vegetables help cancer.

Vitamin K

Scientists confirm through many studies that claim that eating this vegetable is highly effective for human life and general health, as small amounts of vitamin K may be linked to an increased risk of bone fractures, so we see the nutritional benefits of kale here are many, but the results of the studies were inconclusive on this matter.


The famous kale contains choline, a neurotransmitter important for mood and sleep as well as muscle movement and contributes to learning and memory. It is also a vegetable that helps maintain the structure of cellular membranes and transmit nerve impulses. It helps transport fats into cells, and folic acid is found in choline.

In addition, this supplement may help treat depression and prevent the accumulation of homocysteine, which may lead to cancer.


Several recent studies have shown that eating one or more servings of kale per week is significantly associated with a 57% lower risk of developing so-called glaucoma, and other studies show that eating this vegetable helps prevent cataracts and eye damage associated with eye disease. diabetes mellitus;

sulforaphane compound

Cruciferous vegetables contain a plant compound called sulforaphane. Sulforaphane is believed to prevent the overgrowth of H. pylori, which causes symptoms such as bloating, nausea, and stomach pain. 

A diet high in sulforaphane has been shown to improve symptoms if you suffer from constipation, especially short-term constipation in adults, which usually only occurs for a short time. 

"Also read: unhealthy eating"

Health benefits of kale

Health benefits of kale

Kale is a type of cabbage with a mild flavor and great taste. It is also very rich in fiber, vitamin C, and antioxidants that help the body fight a number of diseases, including heart and blood vessel diseases, and prevent cancer and diabetes.

the kale has become very popular. As a healthy food that contains nutrients that can prevent some health problems, here are some of the health benefits of kale that make it beneficial for people:

  • These vegetables reduce the risk of some diseases such as the heart and blood vessels.
  • Lowers cholesterol levels.
  • It promotes healthy skin and hair.
  • Reducing the cells that increase cancer.
  • Maintains bone and eye health.
  • The nutritional composition of this vegetable improves digestion.
  • Rich in Vitamin C as well as other antioxidants.
  • It helps in losing weight.
  • Prevents diabetes.
Finally, after we talked about the nutritional benefits of kale, we see that it is one of the vegetables that can be used in many dishes or as a side dish for a stir fry sometimes. Heart, Eye, and Digestive System To improve the nutritional value of your food do not forget to always add this amazing variety of vegetables to your diet due to its healing properties.
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