If you're looking for a low-calorie option to maintain a healthy weight, you might want to consider incorporating 1 oz cooked kale (from canned) into your meals. With only 14 calories per serving, this green leafy vegetable is a great addition to any weight loss plan.
Not only is kale low in calories, it is also rich in vitamins and minerals. In fact, 1 oz cooked kale (from canned) provides more than 130% of your daily vitamin C needs, as well as a healthy amount of vitamin A and vitamin K. Additionally, it is a good source of calcium, iron, and potassium.
In this article, we'll explore some of the health benefits of 1 oz cooked kale (from canned) and provide some easy and convenient ways to incorporate it into your diet.
A low-caloric option for weight watchers
As mentioned earlier, 1 oz cooked kale (from canned) is an excellent option for those who are watching their weight. With only 14 calories per serving, you can indulge in this nutrient-rich vegetable without worrying about packing on the pounds. Additionally, kale is a great source of fiber, which can keep you feeling full and satisfied for longer periods of time. This can help reduce your overall calorie intake and aid in weight loss.
Rich source of vitamins and minerals
Kale is a nutritional powerhouse, packed with essential vitamins and minerals. In fact, 1 oz cooked kale (from canned) contains more than 130% of your daily vitamin C needs, as well as a healthy dose of vitamin A and vitamin K. Additionally, kale is a rich source of calcium, iron, and potassium, which are all important minerals for maintaining good health. Incorporating kale into your diet can help boost your nutrient intake and promote overall well-being.
Aids in digestion
Kale contains fiber and water, both of which can aid in digestion and help prevent constipation. Eating a diet rich in fiber can also help regulate blood sugar levels and lower cholesterol. Additionally, kale contains compounds called glucosinolates, which can help support healthy gut bacteria and reduce the risk of certain digestive disorders.
Helps in maintaining healthy bones
As mentioned earlier, kale is a good source of calcium, which is essential for maintaining healthy bones and teeth. In addition to calcium, kale also contains vitamin K, which plays a key role in bone health. Studies have shown that vitamin K can help improve bone density and reduce the risk of bone fractures. Incorporating kale into your diet can help ensure you're getting enough of this vital nutrient.
Contains antioxidants
Kale is packed with antioxidants, which are compounds that help protect your cells from damage caused by free radicals. Free radicals are unstable molecules that can contribute to aging and the development of chronic diseases such as cancer and heart disease. Some of the key antioxidants found in kale include beta-carotene, lutein, and zeaxanthin. Incorporating kale into your diet can help boost your antioxidant intake and promote overall health.
May reduce the risk of heart disease
Eating a diet rich in fruits and vegetables, including kale, has been shown to reduce the risk of heart disease. This is likely due to the high levels of fiber, antioxidants, and other beneficial compounds found in these foods. Additionally, kale contains compounds called flavonoids, which have been shown to help lower blood pressure and reduce inflammation in the body. Incorporating kale into your diet can help support heart health and reduce the risk of heart disease.
Boosts immunity
Kale is a great source of vitamin C, which is an essential nutrient for a healthy immune system. Vitamin C helps protect your cells from damage and promotes the production of white blood cells, which are vital for fighting off infections. Additionally, kale contains compounds called glucosinolates, which have been shown to have antimicrobial and antiviral properties. Incorporating kale into your diet can help boost your immune system and protect you from illness.
May have anti-cancer properties
Some studies have suggested that incorporating kale into your diet may help reduce the risk of certain cancers, including breast, lung, and colon cancer. This is likely due to the high levels of antioxidants and other beneficial compounds found in kale. Additionally, kale contains compounds called glucosinolates, which have been shown to help prevent the development and spread of cancer cells. While more research is needed, adding kale to your diet may have potential anti-cancer benefits.
Can improve skin health
Kale is a great source of vitamin C, which is essential for maintaining healthy skin. Vitamin C helps protect your skin from damage caused by UV rays and promotes collagen production, which can keep your skin looking youthful and radiant. Additionally, kale contains compounds called carotenoids, which have been shown to help improve skin elasticity and reduce the appearance of fine lines and wrinkles. Incorporating kale into your diet can help promote healthy, glowing skin.
Easy and convenient to use
One of the best things about 1 oz cooked kale (from canned) is how easy and convenient it is to use in your favorite recipes. You can add it to salads, soups, smoothies, and more for a quick and nutrient-packed meal. Additionally, canned kale has a long shelf life, so you can stock up and always have some on hand for when you need it. Incorporating 1 oz cooked kale (from canned) into your diet is an easy and convenient way to boost your nutrient intake.
"Kale is a powerhouse of nutrients, providing a range of vitamins, minerals, and antioxidants that can help support overall health and well-being."
5 FAQ About Canned Cooked Kale
1. What is the nutritional value of canned cooked kale?
The nutritional value of canned cooked kale depends on the brand and method of preparation. Generally, canned cooked kale is low in calories and fat, and high in vitamins and minerals such as vitamin A, vitamin C, calcium, and iron.
2. How is canned cooked kale typically used?
Canned cooked kale can be used in a variety of dishes, such as soups, stews, casseroles, and salads. It can also be eaten as a side dish, either on its own or seasoned with spices and herbs.
3. Is canned cooked kale as nutritious as fresh kale?
While fresh kale is generally considered to be more nutritious than canned cooked kale, canned cooked kale can still be a good source of vitamins and minerals. However, it is important to choose a brand that minimizes processing and preservatives, and to eat canned cooked kale in moderation as it may contain high levels of sodium.
4. How long does canned cooked kale last?
Canned cooked kale typically has a shelf life of 2-5 years when stored in a cool, dry place. However, it is important to check the expiration date on the can before consuming to ensure freshness.
5. Are there any health risks associated with consuming canned cooked kale?
There are no major health risks associated with consuming canned cooked kale. However, it is important to choose a brand that uses minimal processing and additives, and to consume in moderation as it may contain high levels of sodium. Additionally, those with pre-existing kidney problems may want to limit their intake of foods high in potassium, which canned cooked kale is relatively high in.