timesofummah.com – Kale for Pregnant Women and These Benefits and Potential Risks. Kale is one of the choices of local vegetables that are often processed by Indonesian people. The reason, because it is easy to obtain, easy to process, and the price is affordable. On the other hand, kale is also rich in nutrients that are good for the body.
Including types of green vegetables, kale is also believed to have benefits for the womb. However, is it true that there are many benefits provided by kale for pregnant women? Come on, see the facts in this article!
The benefits of kale for pregnant women
Kangkung is a semi-aquatic plant. The roots grow in water, while the leaves are on the surface. However, kale is also easy to grow when planted with soil media.
This green vegetable has slender, smooth and hollow stems. The leaves are long, flat and in the shape of a tapered arrow. This plant belongs to the Convolvulaceae family with the Latin name Ipomoea reptans poir.
Most of the body parts of kale are edible. Not only that, the nutrients in it also vary, from vitamin A, vitamin C, iron, folate, fiber, calcium, to a fairly high water content.
The combination of these nutrients is clearly needed for the body, especially in the womb. Some of the benefits of kale for pregnant women include:
1. Prevent birth defects
One of the nutrients of kale is folate. Women, especially those of childbearing age, are advised to consume folate. The Centers for Disease Control Prevention recommends consuming around 400 micrograms (mcg) of folate each day.
Reported by Pregnancy Birth & Baby, folate helps prevent neural tube defects, such as spina bifida. Most birth defects can be prevented by ensuring adequate folate intake, especially early in pregnancy.
2. Reducing the risk of premature birth
In addition to preventing birth defects, folate also plays a role in preventing premature birth, aka premature. A limited study in the journal Frontiers in Neuroscience suggests a link between a high folate diet and a reduced risk of preterm birth.
Luckily, kale naturally contains folate. Reported by Nutrition and You, in 100 grams of fresh kale, there are at least 57 folate intake.
3. Prevent anemia
The benefits of kale for other pregnant women are that it can support blood levels in the body. Consuming kale in sufficient quantities helps prevent anemia during pregnancy which also affects the fetus.
The benefits of kale are there because of its folate and iron content. The reason is, a body that lacks iron intake can cause health side effects of anemia. If it occurs in pregnant women, lack of blood makes the mother easily feel tired, dizzy, and triggers problems with the distribution of nutrients to the fetus.
4. Relieve constipation
Constipation alias constipation often occurs in pregnant women. This condition can cause discomfort in the stomach to difficulty doing activities. Pregnant women need about 33-35 fiber intake per day to prevent constipation.
There are 2.1g grams of fiber that you can get when consuming 100 grams of kale. This figure is almost sufficient for daily needs, so it is very suitable to be included in the daily menu.
5. Strengthens bones
Calcium plays an important role in bone and tooth health. In pregnant women, adequate calcium intake also affects the fetus in the womb. In addition, this main mineral also affects the health of the heart, muscles, nerves, and baby hormones.
Reported by Very Well Health, the body does not produce calcium. Therefore, you need to get it from additional supplements. Or, if you want it easier, eat green vegetables, including kale.
6. Maintain eye health
Kale is one of the most abundant sources of vitamin A. These properties are similar to other common vegetables. In 100 grams of fresh kale, it contains at least 6300 IU or 210 percent of the recommended daily value of vitamins.
Vitamin A plays an important role for mucosal integrity, healthy hair and skin, and vision. In the long term, these nutrients can work as anti-cancer and anti-aging in human cells.
Is kale dangerous for pregnant women?
The nutrients contained in kale make it safe for consumption by pregnant women. However, the consumption is certainly within reasonable limits, yes.
Avoid consuming it in excess, because kale contains oxalic acid. When the amount is excessive, oxalic acid can interfere with the absorption of calcium in the body. Though calcium is needed for the growth and health of teeth and bones of mother and child.
There is no research that sets the maximum limit for consuming kale for pregnant women. However, in Being the Parent, pregnant women are recommended to consume around 45 grams of kale per day. When consuming it, make sure the kale has been washed clean and cooked until cooked.