Kale could be considered the perfect vitamin package. Just one cup contains over 600% of the daily value of Vitamin K, 200% of Vitamin A and 130% of Vitamin C. Kale also contains indole-3-carbinol, a phytonutrient that aids in DNA repair and slows cancer growth. The high sulforaphane levels in kale make it particularly beneficial in combating prostrate and colon cancers. Like Swiss chard, kale contains lutein and zeaxanthin, which help protect the eyes. It’s also high in minerals like iron and calcium. Kale is a great source of Omega 3 fatty acids, making it a fantastic source of these beneficial fats for vegans. Kale could quite legitimately trump Swiss chard in the ‘super-food’ stakes.