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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.
At just 33 calories, one cup of raw kale has: 1  Nearly 3 grams of protein. 2  2.5 grams of fiber (which helps manage blood sugar and makes you feel full). 3  Vitamins A, C, and K.4  Folate, a B vitamin thatâs key for brain development. 5  Alpha-linolenic acid, an omega-3 fatty acid. 2.5 grams of fiber (which helps manage blood sugar and makes you feel full). 2  Vitamins A, C, and K. 3  Folate, a B vitamin thatâs key for brain development. 4  Alpha-linolenic acid, an omega-3 fatty acid. ( 5 While kale has far less omega-3 than fish, it is another way to get some of this healthy fat into your diet.