Kale's scientific name is Brassica oleracea and it belongs to the group Acephala. Kale can also be known as borecole and is a type of cabbage that is very comparable to wild cabbage, usually found in greens or purples. In Europe during the early ages it was actually the most common green leafy vegetable. However, due to its bitter taste, it is not very palatable as a standalone vegetable. Therefore the most popular way to have kale is using a food processor or juicer to extract its juices. When combined with sweet vegetables and fruits such as carrots or apples, it is easy to make kale juice that is palatable.
When a person juices any fruit or vegetable, it will help extract the nutrients, creating a great source of these nutrients. If you compare the amount of nutrients from a glass of juice to the amount in a cup of the same food, you will discover that there are more nutrients in the juice. In addition, the juices can help strengthen the immune system and remove toxins found in the body. Consuming adequate quantities of juice will also help balance the body's pH. For an excellent source of antioxidants, minerals and vitamins, look no further than kale juice.
Nutrition Facts of Kale
This food contains low quantities of saturated fat, is a good way to obtain phosphorus, iron, total folates, thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), dietary fiber and protein as well as being an excellent way to obtain manganese, copper, potassium, calcium and vitamins A, B6, C and K. The amount of transfat in this food is not yet determined.
The following lists the nutritional facts associated with a serving of kale. All nutrients of the following are based on 1 cup, chopped - 67 g kale, raw.
|
Nutrient |
Value |
%DV |
|---|---|---|
|
Total Calories |
33.5 kcal |
1.7% |
|
Total Fat |
0.5 g |
0.7% |
|
Cholesterol |
0 mg |
0 % |
|
Total Carbohydrate |
6.7 g |
2.2% |
|
Protein |
2.2 g |
4.4% |
|
Vitamin A |
10,301.9 IU |
206% |
|
B1 (Thiamine) |
0.1 mg |
4.9% |
|
B2 (Riboflavin) |
0.1 mg |
5.1% |
|
B3 (Niacin) |
0.7 mg |
3.4% |
|
B5 (Pantothenic Acid) |
0.1 mg |
0.6% |
|
B6 |
0.2 mg |
9.1% |
|
Vitamin C |
80.4 mg |
134% |
|
Vitamin K |
547.4 µg |
684.2% |
|
Calcium |
90.5 mg |
9% |
|
Iron |
1.1 mg |
6.3% |
|
Phosphorus |
37.5 mg |
3.8% |
|
Potassium |
299.5 mg |
8.6% |
|
Sodium |
28.8 mg |
1.2% |
|
Zinc |
0.3 mg |
2% |
|
Copper |
0.2 mg |
9.7% |
|
Manganese |
0.5 mg |
25.9% |
|
Selenium |
0.6 µg |
0.9% |
Kale Juice Benefits
- For Dieting. Due to its low caloric content, kale is very beneficial for those on a diet. Consuming one cup of kale juice will only add 36 calories but will provide significant amounts of vitamins and minerals that are essential for the body's function.
- For Healthy Bones. Most people know that healthy bones and teeth require calcium. Kale contains a large amount of calcium, providing 9.4 percent of the daily recommended dose in just one serving. Although dairy products also have high calcium content, some people may be allergic or vegan, in which case kale is an excellent option to provide the body with the needed calcium.
- For Anti-Cancer Properties. When kale is crushed, sulforaphanes begin to form. The good news about sulforaphanes is that they have anticancer properties as well as being of assistance in detoxifying the chemicals that can cause cancer which in turn can lower a person's risk of developing cancer.
- For Eyes. Those who regularly consume kale juice will be at a lower risk of developing certain eye diseases as well as cataracts. This is due to the high levels of carotenoids found in kale. Carotenoids help keep the eyes protected from UV light and its harmful effects.
- For Treatment of Anemia. One of kale juice benefits is usage in treatment anemia, because of its significant iron content (6.3% of the recommended daily intake per serving), kale is a great natural remedy that can be used to treat anemia. In order to obtain the best results in treating anemia using kale, the kale should be combined with citrus juice. This is because the citrus juice is acidic in nature, causing the iron to break down and be absorbed more easily.
- For Cardiovascular Diseases. Vitamin C has been proven to be very helpful in fighting cardiovascular diseases. Kale juice has 80.4 mg of vitamin C which is 134% the daily recommended intake, which can do a great deal in helping prevent cardiovascular diseases.
- For Prevention of Cell Damage. Vitamin A contains antioxidants which can be helpful in preventing cell damage. That is because the antioxidants will neutralize the free radicals found in the body and by doing so protect the body from both cell damage and illness. Kale contains 10,301.9 IU of vitamin A, which is 206% of the recommended daily value, providing a good amount of antioxidants.
- For Blood Clotting Benefits. Kale juice benefits also includes helping blood clotting. Vitamin K has been shown to help form blood clots. Because kale has 547.4 µg of vitamin K, which is 684.2% of the recommended daily value, its consumption will greatly help with clot formation whether there is a bruise or cut on the actual body.
- For Strengthening Immune System. Vitamin C helps the body prepare to fight microorganisms and because kale contains 80.4 mg of vitamin C, which is 134% of the recommended daily intake, it is able to help strengthen the immune system.
Selection and Storage of Kale
Make sure to always choose organically grown kale and rinse it with cold running water. Make sure the kale you buy was refrigerated as warmth will make it wilt and negatively affect the flavor. Be sure to choose kale that has firm and deeply colored leaves as well as moist, firm stems. Do not pick kale leaves that are wilted, have small holes or have any browning. If possible, opt for smaller leaves as they are usually more tender, giving them a slightly better flavor. If you are not going to juice your kale immediately, place it in a plastic bag, being sure to remove as much air as you can. It can be stored in your refrigerator for 5 days.