Kale is a mild tasting green that has more than 53 milligrams of vitamin C per cup. Vitamin C helps to boosts your immune system by fighting bacteria, viruses and infections. Kale also contains 36 milligrams of phosphorous per serving. This mineral supports cell growth and metabolizes proteins and glucose in your body. Include chopped kale in a raw salads or soups, or sprinkle apple cider vinegar and olive oil on raw or steamed kale to enhance its flavor.