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Super Foods that Heal - KALE PDF Print E-mail
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Written by Toma Grubb   
Thursday, 23 November 2006
KALE

Health Benefits of Kale

Super Foods that Heal - KALENutritionally, kale is near the top amongst vegetables. It's a real nutrition booster, with its high level of beta-carotene and plentiful amounts of vitamins C and E. These antioxidants make it a good food to lower the risk of heart disease, stroke and cataracts. Kale is also loaded with such minerals as calcium, potassium, manganese and iron.

Additionally, kale is high in sulforaphane, which stimulates the body to produce cancer-fighting enzymes. Sulfur compounds called glucosinolates, which are found in generous amounts in cruciferous vegetables like kale, are broken down into compounds called isothiocyanates and indoles when the vegetable is chewed or cut. The presence of vitamin C makes this process even more effective, as the compounds are more readily available for the body's use.

Researchers believe kale's cancer-lessening ability stems from these and many population compounds found in kale. Some surveys, experimental testing, and several animal trials studies have found that eating kale on a regular basis lowers the risk of different cancers.

Kale is also among the highest vegetable sources of chlorophyll, an immune system stimulant.

In the "Medical Value of Natural Foods," published in 1936, Dr W.H. Graves wrote that kale is also effective in treating constipation, obesity, acidosis, emaciation, poor teeth, pyorrhea, arthritis, gout, rheumatism, skin diseases and bladder disorders.


Kale

Nutrition Facts

 serving size:  servings: 11.0

  Calories per serving:

calories 33.50;Calories from fat 0.7

% daily value*

 Total Fat 0.7
   Saturated Fat 0.1
   Trans Fat 0.00 g
  Polyunsaturated Fat 0.23 g
   Monounsaturated fat 0.04 g
Cholesterol 0.00 mg
Sodium 28.81 mg
Potassium 299.49 mg
Total Carbohydrate 6.71 g
Net Carbohydrate 5.37 g
   Dietary fiber 1.34 g
   Sugars 0.00 g
Protien 2.21 g
Vitamin A 10301.92            Vitamin C 80.40 mg
Calcium 90.45 mg             Iron 1.14 mg
Actual values are used in this label instead of % of DRV
Total Protien 22.17% 
Total Carbohydrate 67.25% 
Total Fat 10.58% 
 

Serves 1.0    •   
33.50 Calories per serving.    •    PCF Ratio: 22-67-11
Protein  per serving: 2.21 g g    •    Carbohydrate per serving: 6.71 g g    •

   Fat per serving: 0.47 g g

Ingredients:
1 cup - KALE, RAW, chopped

Complete Nutrient Analysis:

 

Nutrient

 

 

Calories  33.50

Food Energy (kj) 140.16 kj

 

Protein (g) 2.21 g

Calories from Protein 7.43

% Calories from Protein 22.17

Carbohydrates (g) 6.71 g

Calories from Carbohydrates  22.53

% Calories from Carbohydrates 67.25

Est. Net Carbs (g) 5.37 g

Starch (g)* 0.00 g

Sugars (g) 0.00 g

Glucose (g)* 0.00 g

Fructose (g)* 0.00 g

Galactose (g)* 0.00 g

Sucrose (g)* 0.00 g

Lactose (g)* 0.00 g

Maltose (g)* 0.00 g

Dietary Fiber (g) 1.34 g

   

   

Total Fat (g) 0.47 g

Calories from Fat 3.54

% Calories from Fat 10.58

Saturated Fat (g) 0.06 g

 

 

Trans Fat (g) 0.00 g

Trans-Monoenoic Fat (g)0.00 g

Trans-Polyenoic Fat (g) 0.00 g

Monounsaturated Fat (g) 0.04 g

Polyunsaturated Fat (g) 0.23 g

Omega-3 (g) 0.12 g

Omega-6 (g) 0.09 g

 

 

Cholesterol (mg) 0.00 mg

Ash (g) 1.02 g

Water (g) 56.59 g

Alcohol (g) 0.00 g

Calories From Alcohol 0.00

% Calories from Alcohol 0.00

Vitamins

Vit-A IU                                          10301.92

Vit-B1 Thiamine (mg)            0.07 mg

Vit-B2 Riboflavin (mg)                 0.09 mg

Vit-B3 Niacin (mg)                  0.67 mg

Vit-B5 Pantothenic Acid (mg)    0.06 mg

Vit-B6 Pyridoxine (mg)           0.18 mg

Total Folate (mcg)                        19.43 mcg

Folate, Food (mcg)                  19.43 mcg

Folic Acid (mcg)                            0.00 mcg

Folate, DFE (mcg_DFE)          19.43 mcg_DFE

Vit-B12 Cyanocobalami (mcg)      0.00 mcg

Vit-H (mcg) Biotin*                  0.00 mcg

Vit-C (mg)                                         80.40 mg

Vit-D (IU)*                                 0.00 IU

Tocopherol, Alpha (mg)                0.00 mg

Tocopherol, Beta (mg)*           0.00 mg

Tocopherol, Gamma (mg)*            0.00 mg

Tocopherol, Delta (mg)*          0.00 mg

Vit-E (IU)*                                        0.00 IU

Vit-K (mcg)                                  547.39 mcg

Minerals

Calcium (mg)          90.45 mg

Magnesium (mg) 22.78 mg

Phosphorus (mg) 37.52 mg

Potassium (mg)     299.49 mg

Sodium (mg)         28.81 mg

Chloride (mg)*      0.00 mg

Chromium (mcg)* 0.00 mcg

Copper (mg)         0.19 mg

Fluroide (mg)*       0.00 mg

Iodine (mcg)*        0.00 mcg

Iron (mg)                1.14 mg

Manganese (mg)   0.52 mg

Molybdenum (mcg)* 0.00 mcg

Selenium (mcg)     0.60 mcg

Zinc (mg)                 0.30 mg

Carotenoids, Flavonoids, Phytonutrients

Theobromine (mg) 0.00 mg

Phytosterols (mg)* 0.00 mg

Stigmasterol (mg)* 0.00 mg

Campesterol (mg)* 0.00 mg

Beta-sitosterol (mg)* 0.00 mg

Vit-A (mcg_RAE) 515.23 mcg_RAE

Retinol (mcg) 0.00 mcg

Carotene, beta (mcg) 6181.42 mcg

Carotene, alpha (mcg) 0.00 mcg

Cryptoxanthin, beta (mcg) 0.00 mcg

Lycopene (mcg) 0.00 mcg

Lutein+zeaxanthin (mcg)  26498.50 mcg

Amino Acids

Histidine (g)*0.05 g

Isoleucine (g)*0.13 g

Leucine (g)*0.15 g

Lysine (g)*0.13 g

Methionine (g)*0.02 g

Phenylalanine (g)*0.11 g

Threonine (g)*0.10 g

Tryptophan (g)*0.03 g

Valine (g)*0.12 g

Alanine (g)*0.11 g

Arginine (g)*0.12 g

Aspartic acid (g)*0.20 g

Cystine (g)*0.03 g

Glutamic acid (g)*0.25 g

Glycine (g)*0.11 g

Hydroxyproline (g)*0.00 g

Proline (g)*0.13 g

Serine (g)*0.09 g

Tyrosine (g)*0.08 g

 

 

Fatty Acids

Saturated Fatty Acids

FA 4:0 (g)0.00 g

FA 6:0 (g)0.00 g

FA 8:0 (g)0.00 g

FA 10:0 (g)0.00 g

FA 12:0 (g)0.00 g

FA 13:0 (g)*0.00 g

FA 14:0 (g)0.00 g

FA 15:0 (g)*0.00 g

FA 16:0 (g)0.05 g

FA 17:0 (g)*0.00 g

FA 18:0 (g)0.00 g

FA 20:0 (g)*0.00 g

FA 22:0 (g)*0.00 g

FA 24:0 (g)*0.00 g

 

     Monounsaturated Fatty

Acids

The good fats

FA 14:1 (g)*0.00 g

FA 15:1 (g)*0.00 g

FA 16:1 undifferentiated (g)0.00 g

FA 16:1 c (g)*0.00 g

FA 16:1 t (g)*0.00 g

FA 17:1 (g)*0.00 g

FA 18:1 undifferentiated (g)0.03 g

FA 18:1 c (g)*0.00 g

FA 18:1 t (g)*0.00 g

FA 20:1 (g)0.00 g

FA 22:1 undifferentiated (g)0.00 g

FA 22:1 c (g)*0.00 g

FA 24:1 c (g)*0.00 g

 

 

       Polyunsaturated Fatty

Acids

More good fats

FA 18:2 undifferentiated (g)0.09 g

FA 18:2 n-6 c,c (g)*0.00 g

FA 18:2 i (g)*0.00 g

FA 18:2 t not further defined (g)*0.00 g

FA 18:2 CLAs (g)*0.00 g

FA 18:3 undifferentiated (g)0.12 g

FA 18:3 n-3 c,c,c (g)*0.00 g

FA 18:3 n-6 c,c,c (g)*0.00 g

FA 18:3 i (g)*0.00 g

FA 18:4 (g)0.00 g

FA 20:2 n-6 c,c (g)*0.00 g

FA 20:3 undifferentiated (g)*0.00 g

FA 20:4 undifferentiated (g)0.00 g

FA 20:5 n-3 (g)0.00 g

FA 22:5 n-3 (g)0.00 g

FA 22:6 n-3 (g)0.00 g

 

 

Nutrients marked with an asterisk (*) indicate data totals with some values not available. This may result in an under reporting of values.

Food manufacturers usually do not report all food nutrient values.

These nutrient values generated from the USDA Nutrient research Database using NutriBase 7 Nutrition software

Copyright © 2007, by NutriCoach. All rights Reserved.

Last Updated ( Thursday, 15 February 2007 )
 
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