Kale is a dark green leafy vegetable low in saturated fat and cholesterol. It’s a good source of fibre, plant protein, thiamine, riboflavin, folate, iron, magnesium and phosphorus. It’s also an excellent source of vitamins A, C, K and B6, also calcium, potassium, manganese and copper.
Packed with so many essential nutrients, what is there not to like?!
Read more about how this top 10 food can improve your health & sports performance…
At Pete Fraser Fitness we recommend to our clients a moderate, varied and balanced diet. Kale, packed with so many micro-nutrients, is an excellent addition to any lunch or dinner menu.
Cooking methods: cook carefully to conserve as many of the nutrients as possible. Gently microwave or wilt for a short period of time in boiling water.
Nutritional background: It’s a good source of fibre, plant protein, thiamine, riboflavin, folate, iron, magnesium and phosphorus. It’s also an excellent source of vitamins A, C, K and B6, also calcium, potassium, manganese and copper.
Sport & Health
Highlight on water soluble vitamins: B complex vitamins and vitamin C
Water soluble vitamins are essential and need to be taken into the body on a regular basis (perhaps every 1 to 3 days) as they are not stored. They are absorbed directly into the blood and travel freely around the body, circulating within water-filled areas. They are removed through the kidneys and urine if unused. It is possible to reach toxic doses of water soluble vitamin levels if large doses are taken through supplementation although this would be unlikely.
Selected nutrient content for natural, raw kale (100g):
Energy: 50 kcal
Macro nutrient: protein 3.3g, carbs 10g, dietary fibre 2g, fat total: 0.7g, sat 0.1mg, mono 0.1g, poly unsat 0.3g
Micro nutrient (daily values): Vitamins A 308%, C 200%, K 1021%, B6 14%, Riboflavin 8%, Thiamin 7%, Folate 7%, Calcium 14%, Iron 9%, Mag 8%, Mang 39%, Phos 6%, Pot 13%