The health benefits of kale are numerous. Kale is a member of the cabbage family and has probably been around since the time of the dinosaurs. The tomb of Akhenaton in ancient Egypt was decorated with kale leaves carved out of jade.

Kale is best harvested from November until early March, and its flavor, both strangely sweet and bitter, is intensified after a killing frost. A cup of cooked kale has more than the recommended daily allowance of Vitamin C and Vitamin A and it also has plenty of folate, potassium and iron. Kale is mostly water, and a cup has only 43 calories. It also has nearly as much calcium as milk. Kale is also excellent for those interested in an anti-cancer diet, as it contains sulforaphane, a compound with anti-cancer qualities.

Kale is high in beta carotene, lutein, and zeaxanthin. Lutein is an antioxidant, a compound that protects the body against damage done by “free radicals”, toxic molecules that cause aging, inflammation and cancers, among other disorders. Lutein concentrates in the center of the retina, or the macula. Lutein helps with vision, and can ease a condition called macular degeneration, an eye disorder which can lead to vision impairment and blindness if not treated. Zeaxanthin and lutein are forms of each other, and zeaxanthin also concentrates in the retina. » Read more: Eat More Kale!