Why Kale Is Good For You During Pregnancy?

Why Kale Is Good For You During Pregnancy - Nutritional Value, Health Benefits, And Side Effects

Kale is a dark green leafy cruciferous vegetable that is fully loaded with vital nutrients. It is one of the best prenatal foods that is fully packed with key nutrients for pregnancy. Kale is a rich source of fiber, calcium, vitamins, minerals, and many more which makes it a perfect food to add in your pregnancy diet. This green leafy vegetable is a nutrient powerhouse that is extremely beneficial for the mother-to-be and her growing baby. It is high in fiber and low in calories. 

Kale during pregnancy benefits

Health Benefits of Kale during pregnancy

The amazing health benefits of eating Kale during pregnancy are:

1. Promotes Healthy Digestive Tract

Kale is a good source of fiber and water that helps to reduce digestion problems such as constipation, bloating and regulates bowel movements. Hence aids digestion and promotes a healthy digestive tract.

2. Prevent Infections

A pregnant woman is more prone to infections and diseases as her immune system is weak at that time. Kale is a good source of Vitamin C that helps to prevent a pregnant woman from infections such as cold and cough. 

3. Detoxification

Kale is a good source of antioxidants that helps the body to remove unwanted toxins. These unwanted toxins are also known as free radicals. If too many free radicals build up in the body they can also cause cell damage that may lead to inflammation and other diseases. Kale contains a powerful compound called Isothycanates that helps to detoxify the body. 

4. Maintains Cardiovascular health

The potassium content present in Kale helps the body to improve blood circulation thus lowers the risk of high blood pressure and cardiovascular diseases. 

5. Reduce Hypertension

Kale contains Omega 3 fatty acid which is also known as alpha-linolenic acid that is known for reducing hypertension during pregnancy. Kale contains antioxidants such as alpha-linolenic acid and vitamin C and both of these help to reduce the high blood sugar levels. 

6. Enhances Immunity

Kale contains Vitamin C which is known to enhance immunity. Vitamin C is extremely beneficial for you during pregnancy as it helps the body to fight various infections and diseases. It also helps the body to produce a protein called collagen that is required to maintain healthy skin.

7. Good Vision

Kale contains two powerful antioxidants called lutein and zeaxanthin that help to promote vision health. These antioxidants also help to prevent the vision-related diseases.

8. Rich Source of Beta Carotene

Beta carotene is a precursor to Vitamin A. The body converts plant-based beta carotene in Vitamin A as needed. Vitamin A is essential for the proper functioning of the immune system and nervous system. It also plays a major role in promoting vision health.

9. Promotes Healthy Neurological Development

Kale contains folate that is very essential during pregnancy. It is required to prevent babies from birth defects. Folate ensures that baby born healthy without any defects. It also promotes healthy neurological development.

10. Bone and Teeth Development

The calcium content present in Kale help in the development of the baby's bones and teeth.  

11. Strengthen Blood Vessels

Kale is a rich source of Vitamin K that is known to strengthen the blood vessels. The added blood flow to the uterine area during pregnancy becomes easier with the stronger blood vessels. Vitamin K also helps to prevent the risk of developing Osteoporosis during pregnancy.

12. Healthy Bone Formation

Kale is a good source of calcium and phosphorus. Both of these minerals are essential for your baby's healthy bone formation. So, Kale is a good choice to fortify your bones.

13. Fights Cancer

Kale contains a substance called glucosinolates that helps the body to prevent cancer. The anticarcinogenic properties of Kale help to lower the risk of developing cancer.

Side Effects of Kale during pregnancy

Some of the side effects of eating Kale during pregnancy are:
  • Overconsumption of Kale can cause dry mouth or dehydration.
  • Allergic Reaction.
  • Kale is rich in potassium and eating it in excess amount can cause a condition called Hyperkalemia that can cause muscle weakness and diarrhea.
  • If you eat too much Kale during pregnancy it can cause bloating, gas, etc.

Nutritional Value of Kale

One cup (67 grams or 2.4 ounces) of raw Kale contains:

Calories 33
Fat 0.47 grams
Carbohydrates 7 grams
Cholesterol 0 mg
Protein 2 grams
Dietary Fiber 1 gram
Sodium 29 mg
Potassium 299 mg
Calcium 90 mg
Iron 1.14 mg
Magnesium 22.8 mg
Manganese 0.5 mg
Vitamin A 10,302 IU
Vitamin B1 (Thiamin) 0.1 mg
Vitamin B2 (Riboflavin) 0.1 mg
Vitamin B6 (Pyridoxine) 0.2 mg
Vitamin B9 (Folate) 19.4 mcg
Vitamin C 80.4 mg
Vitamin K 547 mcg

Frequently Asked Questions (FAQs)

1. How much Kale is safe to eat during pregnancy?

A handful of kale in your salad or smoothie is safe to eat in a day. You can include kale in your pregnancy diet about two to three routines a week.

2. Is Kale safe to eat during pregnancy?

Yes, Kale is perfectly safe to consume during pregnancy but in the right amount. Overconsumption of Kale can be harmful to you especially during pregnancy.

3. Is raw kale safe to eat during pregnancy?

No, raw kale is not safe to eat during pregnancy. It can be contaminated which can adversely affect your health during pregnancy.

4. Is Kale smoothie safe to consume during pregnancy?

Yes, kale smoothie is perfectly safe to consume during pregnancy. You can take kale in any form as it is fully packed with vital nutrients.

Kale has plenty of health benefits. It is a nutrient-packed nourishing vegetable that you must add to your pregnancy diet. Consult your doctor before adding any new veggies or fruits in your diet.

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    Disclaimer: This content is intended for general information only and it should not be used as the basis of patient treatment. The given content is not intended to be a substitute for professional medical advice, treatment, or any diagnosis. Always consult a doctor for more information. Our website doesn't claim responsibility for this information.

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