An underappreciated leafy green, kale is chock-full of a lot of good things for health in general, and some for women in particular. Antioxidants like lutein and zeazanthin protect the eye. Add to that a day's worth of vitamin C and small amounts of calcium. But tag its womanly superstar status to vitamin K, a potent bone builder. Researchers find that women who eat diets rich in vitamin K are at lower risk of hip fracture. Seems the body requires vitamin K to activate bone proteins needed to ward off osteoporosis, the crippling bone disease that strikes women four times more often than men.
The right dose: At 36 calories per cup cooked, the sky's the limit.