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Nutrition 101 ~ Kale


This is the first post in an ongoing series "Nutrition 101" in which we will be sharing information on nutrition that we find interesting. Hawaiian Energy Shotz was developed to provide hours of sustained energy with the cleanest form of nutrients to assure both short-term and long-term benefits to help you excel in your active, healthy lifestyle. Nutrition is an integral part of a healthy lifestyle that will help fuel your body, and your mind, for sustained energy on a day-to-day basis.

If you are already including Kale in your diet, you most likely know how nutritious it is - in a salad, cooked, baked kale chips or even added to your favorite smoothie (yes, it IS good in smoothies...try it!). Kale has many health benefits - it's mineral-rich, packed with more Iron than beef, more Calcium than milk and more Vitamin C than spinach plus many other nutrients (including antioxidants).

Thanks Nutribullet for the Kale Infographic.

In summary, Kale is:

  • Low in calorie, high in fiber with zero fat. One cup of kale has 36 calories, 5 grams of fiber and 0 grams of fat.

  • High in iron. Kale provides more iron, per calorie, than beef. Iron is essential in the formation of hemoglobin and enzymes, oxygen transportation to various parts of the body, cell growth and liver function.

  • High in Vitamin K. A diet high in Vitamin K can help protect against various cancers and it is necessary for normal bone health and the prevention of blood clotting.

  • Full of antioxidants. Antioxidants help protect again various cancers.

  • An anti-inflamatory food. One cup of kale will provide you with 10% of the RDA of omega-3 fatty acids. Omega-3's help fight arthritis, asthma and autoimmune disorders.

  • Provides cardiovascular support. Kale can help lower cholesterol levels.

  • High in Vitamin A. Great for your skin and vision. Helps in the prevention of lung and oral cancers.

  • High in Vitamin C. Provides a boost for your immune system and metabolism.

  • High in Calcium. Kale provides more calcium, per calorie than milk provide bone support - preventing bone loss, osteoporosis. Also helps maintain a health metabolism.

  • Contains Phytochemicals. Kale is an excellent source of the phytochemicals lutein and zeaxanthin, which help lower the risk of cataract and macular degeneration. The suggested daily dose of lutein and zeaxanthin for optimal eye health is 6 - 15 mg. One half cup of cooked Kale meets this recommended dose. In addition to lutein and zeaxanthin, kale has 45 other flavonoids which are powerful antioxidants.

  • Great for detox. The fiber and sulfur content of kale helps detox your body and keep your liver healthy.

What's your favorite way of adding Kale to your diet?



The information shared on the Hawaiian Energy Sports website is not intended to diagnose, treat, cure or prevent any disease. Please consult a physician with medical concerns.

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