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As part of the brassica vegetable family, kale is one of the highest levels of antioxidants provider of any vegetable. It consists of anti-cancer phytochemicals including sulforaphane and indoles, and provides an excellent source of vitamin A. If that isn’t enough, kale also provides a good source of beta-carotene, vitamin C, vitamin B, vitamin E, calcium, potassium, manganese, chlorophyll and glucosinolates.

Vitamin A helps in maintaining a healthy optical vision. It generates healthy cells for various parts of the eye and converts light into nerve signals to the retina. Replace lettuce with kale in your salads now for better nutritional benefits and remember to pick those with tender, crisp-looking leaves that are dark in color.

Smokers and people expose frequently to second hand smoke may suffer the deficient of vitamin A which it hinders the production of a protein believed to protect against lung cancer.