Fatty acids, total trans. Asparagus, raw. Endive, raw. Kohlrabi, raw. Pumpkin, raw. Rutabagas, raw. Spinach, raw. Arrowroot, raw. Radicchio, raw. Nopales, raw. Kale, raw contains 7. This serving contains 0. The latter is 0. Kale, raw contains 0 g of saturated fat and 0 mg of cholesterol per serving. Kale, raw belong to 'Vegetables and Vegetable Products' food category. Food properties Source. Vegetables and Vegetable Products.
Please let us know if you have any suggestions on how to make this website better. Kale, raw nutrition facts and analysis. Daily values are based on calorie diet and lbs body weight change. Actual daily nutrient requirements might be different based on your age, gender, level of physical activity, medical history and other factors. All data displayed on this site is for general informational purposes only and should not be considered a substitute of a doctor's advice.
The popularity of kale has skyrocketed in our country over the last four to five years. You can purchase it in fresh bunches or prerinsed and trimmed in bags. Local gardeners are also planting kale for their own use on the dinner table.
Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains. One cup of raw kale has just 33 calories and only 7 grams of carbohydrate.
Kale is a member of the cruciferous vegetable family along with cauliflower, Brussels sprouts, cabbage, broccoli, collard greens, kohlrabi, rutabaga, turnips and bok choy. These vegetables offer health benefits, including potentially reducing the risk of various types of cancer. Be sure to check with your doctor or dietitian if you have questions.
Kale holds its texture well in cooking, and it can be steamed, stir fried, roasted, or eaten raw. You can turn it into smoothies, kale chips, wilt it into soup, mash it with potatoes or turn it into pesto. Always remove the middle rib as it tends to be overly tough and fibrous and imparts a more bitter taste when eaten. Remove the rib by hand or with kitchen shears. Kale is a cool-weather and frost-resistant plant and is available in Minnesota January through June and October through December.
How do you pick out the best bunch of kale? Avoid wilted or browning leaves. The leaves and stalks should be dark green with small- to medium-sized leaves free of any yellowing. You want it to be firm and dry instead of wilted and mushy. Kale holds up for up to five days if loosely wrapped in the refrigerator.
If it is kept longer than this the leaves tend to toughen. Kale is also a good source of potassium, with about 8 percent of the recommended daily intake per cup but significantly fewer calories than most high-potassium foods, such as bananas. Potassium is an essential part of heart health, according to the American Heart Association. One study of 12, adults, published in Archives of Internal Medicine , showed that those who consumed 4, milligrams of potassium each day lowered their risk of cardiovascular disease and ischemic heart disease by 37 percent and 49 percent, respectively, compared to those who took 1, mg per day.
Paymaster also pointed out that vitamin K is associated with heart health and blood clotting. According to the Linus Pauling Institute of Oregon State University , vitamin K is an essential factor in blood clotting and lack of it can cause hemorrhages.
There are also suggestions that vitamin K might reduce the risk of heart disease because without it, mechanisms that stop the formation of blood vessel calcification might become inactive. Studies are still inconclusive, however, and one review of them, published in the journal Advances in Nutrition , suggested that future research focuses specifically on vitamin-K deficient patients. With one cup of cooked kale containing 10 percent of daily fiber needs, this leafy green can be helpful for those managing diabetes.
A meta-analysis of studies of the relationship between fiber and blood glucose levels published in The Journal of the American Board of Family Medicine found that increased fiber intake can reduce blood glucose levels during the standard fasting blood glucose test a test of blood sugar levels after an overnight fast. The article showed that HbA1c levels also decreased with increased fiber. HbA1c refers to glycated haemoglobin, when proteins in the blood mix with blood sugar, and is associated with increased risk of diabetes complications.
With just 33 calories per cup, kale is a popular diet food. These have been a popular topic of study in the nutritional scientific community, according to an article published in journal of Cancer Prevention Research. Kale contains especially high levels of cancer-prevatative properties called glucosinolate phytonutrients.
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