Kale Scotch (Raw) – Nutritional Breakdown and Health Benefits
Kale Scotch, when consumed raw, offers a nutrient-packed addition to any meal, providing a generous amount of essential vitamins and minerals, making it an excellent choice for those seeking a healthy, low-calorie food option. This vibrant leafy green is not only a great source of dietary fiber but also rich in antioxidants, which are beneficial for maintaining overall health and wellness. Whether you’re tossing it into salads, blending it into smoothies, or incorporating it into cooked dishes, raw kale can easily elevate your nutritional intake.
Ingredients: Kale Scotch (Raw)
| Nutrient | Amount per 100g |
|---|---|
| Energy | 42.0 kcal |
| Protein | 2.8 g |
| Total Fat | 0.6 g |
| Saturated Fat | 0.078 g |
| Carbohydrates | 8.32 g |
| Fiber | 1.7 g |
| Sugar | 0.0 g |
| Calcium | 205.0 mg |
| Iron | 3.0 mg |
| Magnesium | 88.0 mg |
| Phosphorus | 62.0 mg |
| Potassium | 450.0 mg |
| Sodium | 70.0 mg |
| Zinc | 0.37 mg |
| Copper | 0.243 mcg |
| Manganese | 0.648 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 130.0 mg |
| Thiamin (Vitamin B1) | 0.07 mg |
| Riboflavin (Vitamin B2) | 0.06 mg |
| Niacin (Vitamin B3) | 1.3 mg |
| Vitamin B6 | 0.227 mg |
| Folate | 28.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 155.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Kale Scotch is naturally free from common allergens such as gluten, dairy, nuts, and soy. It is a great choice for those following a gluten-free or vegan diet, making it a versatile and healthful option for various dietary needs. However, it is always important to ensure that the kale has been washed thoroughly to avoid any pesticide residue or contaminants.
Dietary Preferences:
Kale Scotch is an incredibly nutrient-dense, low-calorie food that fits well within a variety of dietary preferences, including:
- Vegan: As a plant-based food, it is suitable for those following a vegan or vegetarian lifestyle.
- Gluten-Free: It is naturally gluten-free, making it an excellent choice for individuals with celiac disease or gluten sensitivities.
- Low-Carb: With only 8.32g of carbs per 100g, it can be included in low-carb or ketogenic diets.
- Low-Calorie: At just 42 kcal per 100g, kale is a great option for those looking to manage their caloric intake.
- High in Fiber: The fiber content (1.7g per 100g) supports digestive health, making it an ideal food for those focusing on gut health.
Health Benefits of Kale Scotch:
Kale Scotch is more than just a low-calorie green—it’s packed with a broad spectrum of health benefits. Its impressive nutritional profile is particularly rich in vitamins and minerals that support overall health. Here are some of the key benefits:
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High in Vitamin C: With 130mg of Vitamin C per 100g, kale scotch is an excellent source of this immune-boosting vitamin. Vitamin C helps fight infections, promotes healthy skin, and supports the growth and repair of tissues.
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Rich in Calcium and Magnesium: The calcium content (205mg) supports bone health, while magnesium (88mg) plays a vital role in muscle function, energy production, and nerve health.
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Iron-Rich: Kale Scotch provides 3.0mg of iron per 100g, an essential mineral that helps in the formation of red blood cells and the transportation of oxygen throughout the body.
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Supports Eye Health: Thanks to its Vitamin A content (155mcg), kale is known to support eye health and vision. It also contains beta-carotene, a precursor to Vitamin A, which helps maintain healthy skin and mucous membranes.
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High in Potassium: With 450mg of potassium per 100g, kale supports heart health by helping to regulate blood pressure levels and improve overall cardiovascular function.
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Good Source of Antioxidants: Kale is packed with antioxidants, such as Vitamin C and manganese, which help fight oxidative stress in the body and reduce inflammation.
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Supports Digestion: The dietary fiber (1.7g) in kale helps maintain digestive health by promoting regular bowel movements and supporting healthy gut bacteria.
Culinary Tips:
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Raw Usage: Raw kale scotch can be added to salads, smoothies, or wraps. To reduce the bitterness, you can massage the kale leaves with a bit of olive oil or lemon juice before serving.
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Cooking: While kale can be eaten raw, it also makes a great addition to soups, stews, and stir-fries. Lightly sautéing kale helps to soften its texture and enhance its flavor.
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Smoothie Boost: Add a handful of raw kale to your favorite fruit smoothie for an added nutrient boost without overwhelming the flavor.
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Salads: Kale scotch can be combined with other leafy greens, nuts, seeds, and a light vinaigrette for a healthy, filling salad.
Conclusion:
Kale Scotch is a superfood powerhouse that packs a nutritional punch in every bite. It is rich in fiber, low in calories, and loaded with essential vitamins and minerals that promote overall health. Whether you’re looking to boost your immune system with Vitamin C, improve bone health with calcium, or support heart health with potassium, this leafy green is an excellent dietary choice. Incorporating raw kale into your meals is a simple and effective way to boost your nutrient intake and enjoy a variety of health benefits.
For a delicious and healthy way to enjoy kale, consider using it in your next meal or snack, and experience the many advantages this nutritious vegetable has to offer!
