Food Focus: Incredible Kale

Food Focus: Incredible Kale

KALE:

Kale is rich in flavonoid compounds, such as lutein, zea-xanthin and beta-carotene. A 100g (approx. 1-1/3 cup) contains 3.3g of protein. Yes, protein! In terms of percentage of RDA, it also contains:

Vitamins

  • Folates – 7%
  • Niacin – 6%
  • Pantothenic acid – 1.5%
  • Pyridoxine – 21%
  • Riboflavin – 10%
  • Thiamin – 9%
  • Vitamin A – 512%
  • Vitamin C – 200%
  • Vitamin K – 681%

Electrolytes

  • Sodium – 3%
  • Potassium – 9.5%

Minerals

  • Calcium – 13.5%
  • Copper – 32%
  • Iron – 21%
  • Magnesium – 8%
  • Manganese – 34%
  • Phosphorous – 8%
  • Selenium – 1.5%
  • Zinc – 4%

Kale has so many nutritional components that could provide protection from Vitamin A deficiency, osteoporosis, iron-deficiency anemia, cardiovascular diseases, and certain cancers. However, all foods are medicines. Please be aware that there are possible contraindications as well.

CONTRAINDICATIONS – Because of its high vitamin K content, please use kale with extreme caution or avoid it all together if you are taking anti-coagulant medications. Kale increases the vitamin K concentration in the blood system, which is what anti-coagulants attempt to lower.

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