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These low-calorie greens -- actually ":non-heading" cabbage -- provide an excellent source of vitamins A, B6, and C, along with a decent amount of fiber, iron, and calcium. In fact, kale is one of the healthiest greens you can eat: Our bodies can better absorb the calcium in kale than in spinach, as its leaves contain less oxalic acid, a substance that can disrupt the nutrient's absorption.
Kale contains more vitamin K -- essential for proper blood clotting -- than broccoli, spinach, and Swiss chard. Perhaps most impressive, this versatile green contains especially high amounts of lutein and zeaxanthin, two powerful phytochemicals that may help safeguard the eyes from conditions such as macular degeneration and cataracts.