Kale (130g)

Kale, known as a super healthy green, is one of the healthiest plant foods around. It’s full of good stuff, some of which can help with health. While it’s not fatty, it has healthy fats like omega-3s. Kale is also packed with antioxidants and vitamin C. Plus, it’s a treasure trove of cancer-fighting elements, and high in beta-carotene. It’s also great for your eyes because it has lutein and zeaxanthin. People love using kale in all sorts of dishes because it’s so flexible, whether you eat it raw or cooked.

Tip: Kale has a higher iron content per calorie than beef and a higher calcium content than milk.