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Recipe: Kale or Chard Pie. Here are four good reasons to add some kale to your diet: For your eyes: Kale is high in lutein and zeaxanthin, phytochemicals found in the retina, which could help reduce the risk of macular degeneration, the leading cause of blindness in older people.ecipe: Kale or Chard Pie. Here are four good reasons to add some kale to your diet: For your eyes: Kale is high in lutein and zeaxanthin, phytochemicals found in the retina, which could help reduce the risk of macular degeneration, the leading cause of blindness in older people.
Nutritional summary of Kale, raw: This food is quite low in saturated fat, is an excellent source of vitamin A, vitamin B6, vitamin C, vitamin K, calcium, potassium, copper and manganese, and is a good source of protein, dietary fiber, vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), total folates, iron and phosphorus.