Kale is rich in zeaxanthin and lutein, antioxidants that filter out high-energy blue wavelengths of light that can damage the retina. People who get plenty of zeaxanthin and lutein in their diet have less chance of developing such age-related eye diseases as macular degeneration and cataracts.

Best bet: Choose a bunch of kale with firm, richly colored leaves and hardy stems. “For best absorption of lutein and zeaxanthin, cook it with a little bit of vegetable oil,” says optometrist Elinor B. Descovich, owner of New Paltz Eye Care in New Paltz, N.Y.

Other good sources of zeaxanthin: Spinach, broccoli, green peas

Try this: Italian cooks saute kale, says Maugans. Here’s how: Trim tough stems from kale, rinse and spin or towel dry. In a large skillet over medium heat, cook 1/2 cup chopped red onion or 1/4 cup shallots in olive or canola oil heat until golden; add kale and cook until just wilted. Add 1/2 cup water; cover and cook 5 minutes. Uncover and cook until liquid evaporates. Season with salt, pepper and sherry, balsamic or rice wine vinegar.

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