Kale for health? Kale is a high nutrient food that is part of the cruciferous family of vegetables. Super nutrient dense, kale has almost 600% your daily requirement for vitamin A which is needed for night vision, as well as for supporting the immune system among other functions. In addition, it’s an excellent source of vitamin C and vitamin K, and may lower cholesterol. Try baby kale which is more tender and can go well raw in salads or mature kale varieties such as dinosaur kale or traditional curly kale. Try kale a few days per week or more for great health!