Can you eat kale when pregnant?

In this article we are going to answer can you eat kale when pregnant, what is kale, is it healthy to eat kale when pregnant, what are the benefits of eating kale when pregnant, what are the side effects of too much kale, and how to add kale to your diet. 

Can you eat kale when pregnant?

Yes, you can eat kale when pregnant. Kale and all leafy greens vegetables like spinach, chard, and green collards are excellent sources of calcium, iron, and folic acid. All these vitamins are essential for proper fetal development and the good health of pregnant women. 

What is kale?

Kale or also known as leaf cabbage and is part of a group of cabbage. Kale plants have green or purple leaves and do not have a central head like other cabbage. Kale grows annually from seeds with a range of germination temperatures. It can survive as low as -15 C. 

There are several kale varieties depending on the leaf types. They might range in color from light green to dark green, violet-green, or violet-brown. 

  • Curly leaf
  • Bumpy-leaf is also known as Tuscan Cabbage
  • Plain-leaf
  • Leaf and spear or feathery type leaf
  • Ornamental, there are many varieties that are not as palatable. They can be white, red-pink, lavender-blue, or violet. 
  • Chinese kale

Kale grows perfectly in the winter. There is a variety of kale called hungry gap that grows after the winter period. There is also another variety that is called Jersey kale or cow cabbage. 

Is kale healthy to eat when pregnant?

Yes, kale is healthy to eat when pregnant. Raw kale is composed of up to 84% of water, 9% carbohydrates, 4% protein, and 1% fat. In 100 grams of kale, there are 50 calories, 8.8 grams of carbohydrates of which 3.6 are from fiber, 1 gram of fat, and 4.3 grams of protein.

Based on the daily value percentage of a 2,000 calorie diet, 100 grams of kale can give up to 145% of vitamin C and 371% of vitamin K. Kale also contains enough amounts of folate, vitamin b 6, manganese, magnesium, iron, calcium, and potassium. 

When kale is cooked it provides fewer calories. 100 grams of cooked kale contains 28 calories, 6 grams of carbohydrates, 0.4 grams of fat, and 1.9 grams of protein. Vitamin K is higher with 418 ug, up to 400% of DV, and vitamin C is reduced to 41 mg or 49% of DV. 

What are the benefits of eating kale when pregnant?

Kale has a lot of nutrients that are essential for a healthy pregnancy. Even if kale is cooked or boiled, it has enough vitamins and minerals for you. Some benefits of kale are

  • Build stronger bones, and proper development of the heart, muscle, and nervous system of the baby because of its high calcium content. It can provide more calcium than dairy products. 
  • It is an excellent source of fiber that helps aid digestion and relieve constipation. 
  • Because of its content of vitamin A, it is a very good vegetable to build a stronger immune system.
  • It has a lot of Vitamin C, it is very good to protect and nourish your baby and helps to build a stronger immune system. 
  • Kale has a lot of phytochemicals that are anti-inflammatory. 
  • Vitamin K helps to have good blood with proper coagulate proteins and to build healthy bones. 

What happens if you eat too much kale when pregnant?

Kale is a good vegetable to add to your diet but way too much kale can have some side effects. Kale is a natural diuretic, meaning it helps to excrete more water from your body by making you urinate more. If you feel you have a dry mouth or signs of dehydration, lower your kale intake

Also, kale is a high-fiber vegetable. Too much kale might cause constipation, bloating, and gas. There have been some people who have allergic reactions to kale but it is weird. 

How can you add kale to your diet?

Kale is a very versatile vegetable that can be added to a lot of dishes, some ideas on how to add kale to your diet are

  • Salad, add it raw or boiled to any salad to give a different taste and color. 
  • Soup, you can make some kale soup. Just add it to your favorite chicken broth. 
  • Make some kale dip with some cream cheese.
  • Kale smoothie, add it to your favorite smoothie, You can add some strawberries and almond milk to make it super nutritious. 

If you want more ideas on how to add kale to your diet, follow this link. 

Conclusion

This article answered Can you eat kale when pregnant, what is kale, is it healthy to eat kale when pregnant, what are the benefits of eating kale when pregnant, what are the side effects of too much kale, and how to add kale to your diet. 

Citation 

https://sustainablefoodcenter.org/latest/cooking/3-power-foods-that-will-change-the-way-you-eat-during-pregnancy#:~:text=During%20Pregnancy%3A%20Dark%20leafy%20greens,as%20well%20as%20necessary%20vitamins.

https://parenting.firstcry.com/articles/eating-raw-vegetables-during-pregnancy-is-it-safe/

https://stylesatlife.com/articles/kale-during-pregnancy/

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.