Vitamin A (important for eye and bone health and a strong immune system), vitamin C (aids in cold and chronic disease prevention), and vitamin K (good for blood clotting and bone building)
Folate, a B vitamin that’s key for brain development
Alpha-linolenic acid, an omega-3 fatty acid. (Although kale has far less omega-3 than fish, it’s another way to get some of this healthy fat into your diet.)
Lutein and zeaxanthin, nutrients that give kale its deep, dark green color and protect against macular degeneration and cataracts
Minerals including phosphorus, potassium, calcium, and zinc
 
Nutrients in kale can also help you:
Lower cholesterol
Prevent cancer
Lose weight by filling you up with a high water content but few calories