03/16/2022
One of the key components that is included in the meal plans is Kale. Now I also recommend mixing Kale and Spinach. Both have amazing benefits. But let's just break down Kale in this post. This is a lengthy post. But with good knowledge.
While kale offers more than twice the amount of vitamin C as spinach, spinach provides more folate and vitamins A and K.
It is a cruciferous vegetable like cabbage, broccoli, cauliflower, collard greens and Brussels sprouts.
It is also a key component to block estrogen for men.
A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):
Vitamin A: 206% of the DV (from beta-carotene)
Vitamin K: 684% of the DV
Vitamin C: 134% of the DV
Vitamin B6: 9% of the DV
Manganese: 26% of the DV
Calcium: 9% of the DV
Copper: 10% of the DV
Potassium: 9% of the DV
Magnesium: 6% of the DV
It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.
Kale contains very little fat, but a large portion of the fat in it is an omega-3 fatty acid called alpha linolenic-acid.
Kale, like other leafy greens, is very high in antioxidants.
These include beta-carotene and vitamin C, as well as various flavonoids and polyphenols.
Antioxidants are substances that help counteract oxidative damage by free radicals in the body.
Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer.
They have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant and anti-cancer effect.
Kale is actually one of the world’s best sources of vitamin C. A cup of raw kale contains even more vitamin C than a whole orange. An important role in immune function but also in many functions.
It is necessary for the synthesis of collagen, the most abundant structural protein in the body.
Kale actually contains bile acid sequestrants, which can lower cholesterol levels. This might lead to a reduced risk of heart disease over time.
One study found that drinking kale juice every day for 12 weeks increased HDL (the “good”) cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status.
Kale is one of the world’s best sources of vitamin K, with a single raw cup containing almost 7 times the recommended daily amount.
The form of vitamin K in kale is K1, which is different than vitamin K2. K2 is found in fermented soy foods and certain animal products. It helps prevent heart disease and osteoporosis.
It is absolutely critical for blood clotting, and does this by “activating” certain proteins and giving them the ability to bind calcium.
Kale is very high in beta-carotene, an antioxidant that the body can turn into vitamin A.
Kale is high in minerals, some of which many people are deficient in.
It is a good plant-based source of calcium, a nutrient that is very important for bone health and plays a role in all sorts of cellular functions.
It is also a decent source of magnesium, an incredibly important mineral that most people don’t get enough of. Eating plenty of magnesium may be protective against type 2 diabetes and heart disease.
Kale also contains quite a bit of potassium, a mineral that helps maintain electrical gradients in the body’s cells. Adequate potassium intake has been linked to reduced blood pressure and a lower risk of heart disease.
Two of the main ones are lutein and zeaxanthin, carotenoid antioxidants that are found in large amounts in kale and some other foods.
Many studies have shown that people who eat enough lutein and zeaxanthin have a much lower risk of macular degeneration and cataracts, two very common eye disorders.
