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Kale Lacinato
Kale Lacinato is rich in a variety of nutrients that can help protect against various health issues. These nutrients include fiber, antioxidants, and calcium, as well as vitamins C and K and iron. Antioxidants help your body get rid of unwanted toxins that are caused by natural processes and environmental conditions. These toxins are called free radicals. If you have too many free radicals in your body, they can cause damage to your cells. This can lead to inflammation and diseases. Some experts think that free radicals may be responsible for the development of cancer.
Kale is rich in beta-carotenoids, which your body naturally converts into vitamin A. Beta-carotene is essential for the development and maintenance of all tissues in your body, including your skin and hair.
Vitamin C helps your body build and maintain collagen. Collagen is a protein that helps build and maintain the structure of your skin, hair and bones. Kale is also rich in vitamin C. A cup of cooked kale contains at least 20-23% of a person’s daily requirement for vitamin A.
| Nutrient | Amount in 1 cup | Daily adult requirement |
| Energy (calories) | 42.5 | 1,800–3,000 |
| Carbohydrate in grams (g) | 6.3, including 1.4 g of sugar | 130 |
| Fiber (g) | 4.7 | 22.4–33.6 |
| Protein (g) | 3.5 | 46–56 |
| Calcium in milligrams (mg) | 177 | 1,000–1,200 |
| Iron (mg) | 1.0 | 8–18 |
| Magnesium (mg) | 29.5 | 320–420 |
| Phosphorus (mg) | 49.6 | 700 |
| Potassium (mg) | 170 | 4,700 |
| Sodium (mg) | 18.9 | 2,300 |
| Zinc (mg) | 0.3 | 8–11 |
| Copper (mcg) | 0.8 | 900 |
| Manganese (mg) | 0.6 | 1.8–2.3 |
| Selenium in micrograms (mcg) | 1.1 | 55 |
| Vitamin C (mg) | 21 | 75–90 |
| Folate (mcg DFE) | 76.7 | 400 |
| Betaine (mg) | 0.4 | No data |
| Beta carotene (mcg) | 2,040 | No data |
| Lutein + zeaxanthin (mcg) | 5,880 | No data |
| Vitamin E (mg) | 1.9 | 15 |
| Vitamin K (mcg) | 494 | 90–120 |
| Vitamin A (mcg) | 172 | 700–900 |
Kale is a great source of fiber and antioxidants that can be added to many appetizers, salads and smoothies. Some of the benefits include lowering blood pressure and improving digestive health.
| Weight | .050 kg |
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