The power of collard greens has been widely acknowledged for centuries, with these leafy green vegetables having featured in many global diets for generations. As a part of the cruciferous family, collard greens provide a good source of vitamins, minerals, and antioxidants.
Delighting in the goodness of collard greens will undoubtedly deliver a wealth of health advantages. From being packed with nutrition to aiding in weight loss, these tasty greens are a incredibly versatile addition to any culinary masterpiece.
In this blog post, we will discuss the health benefits of collard greens, , their versatility in the kitchen and how to incorporate them into your diet.
Finally, we will explain how eating collard greens can help improve your overall health and well-being. So, without further ado, let’s take a closer look at the power of collard greens.
What is Collards Greens
Collard is a unique type of Brassica oleracea, the same species that has produced many vegetables such as cabbage, Swiss chard, broccoli, cauliflower, kale, Brussels sprouts.
The green leafy vegetable collard has a fascinating backstory. Its name ‘collard’ comes from the old English word ‘colewort’, which was used to refer to the non-heading Brassica plants of the long-ago past.
This word is a combination of two other words, ‘cole’ – which means cabbage – and ‘wort’ – which means plant. It’s believed that the word ‘collard’ was first used in 17th-century England, where it was used to describe the traditional dish of boiled kale and bacon.
The thick, slightly bitter, tasty leaves of this plant are the primary reason it is cultivated economically. These leaves are highly sought after when the weather drops below freezing, even though they are accessible year round. Because of the chill of winter, they are more flavorful and nutritious than in the warmer months.
Collard Greens Nutrition Facts
One cup of fresh collard greens contains:
- Calories: 11.5
- Fat: 0.22g
- Sodium: 6mg
- Carbohydrates: 2g
- Fiber: 1.4g
- Sugar: 0.2g
- Protein: 1g
- Calcium: 83.5mg
Health Benefits of Collard Greens
Improves Heart Health
Collard greens are a powerhouse of health benefits! Not only do they contain dietary fiber to help reduce cholesterol and prevent plaque buildup, but they are a great source of minerals such as magnesium and potassium – both of which can help regulate blood pressure and stave off heart disease. But there’s more!
Collard greens are scientifically proven to benefit cardiovascular health. studies have shown that their intake can help reduce bad cholesterol levels, thus reducing the chances of a person suffering from heart disease. Not only that, but they boast a wide variety of essential nutrients that can only boost one’s health. So why not add a serving of collard greens to your daily diet and give your heart the protection it deserves?
Promotes Eye Health
Eye health is an important aspect of overall health, and promoting it should be a priority. Luckily, they are an incredibly nutritious vegetable with many health benefits, one of them being promoting eye health. Eating these leafy greens can reduce your risk of developing certain eye conditions, such as macular degeneration and cataracts.
The high levels of lutein and zeaxanthin found in collard greens are important for eye health. These antioxidants are found in the macula, the central area of the retina, and they can help to prevent the development of certain eye diseases.
In addition, the vitamins A, C, and K found in collard greens are essential for good eye health. Vitamin A protects against macular degeneration and night vision issues, and vitamin C helps prevent cataracts. Vitamin K, on the other hand, aids in keeping the eye’s blood vessels healthy and robust.
Support Digestive System
Collard greens are a great way to support the digestive system. They are packed full of fiber, vitamins, and minerals, which are essential for healthy digestion. Fiber helps to keep the digestive system running smoothly, and also helps to reduce constipation and unhealthy levels of bad cholesterol.
Also collard greens are an excellent source of dietary fiber, this aids digestion, and can be included in diets for people with irritable bowel syndrome (IBS). The high fiber content of collard greens can help to reduce IBS symptoms, making it a beneficial addition to any diet.
Irritable Bowel Syndrome can often lead to intense discomfort, including diarrhea and damage to the gastrointestinal tract. A major contributing factor to IBS is an inadequate intake of dietary fiber and an absence of essential nutrients.
Improves bone health
Collard greens are a great source of calcium, a mineral that is essential for the regular functioning and health of the human body. Calcium is especially important in the development and growth of bones and teeth, and is necessary for proper muscle, nerve and heart function.
According to a study published in the Journal of the Academy of Nutrition and Dietetics, consuming collard greens, among other leafy greens, can contribute to increased bone density and a reduced risk of osteoporosis. This is due to the high calcium content of collard greens, an important mineral for keeping bones strong and healthy.
One cup (170 grams) of cooked greens is an excellent source of both calcium and vitamin K. It provides 27% of the Daily Value (DV) for calcium, an essential mineral for healthy bones and teeth, and a whopping 883% of the DV for vitamin K, which helps protect against osteoporosis, heart disease, and other medical conditions. The health benefits of greens don’t stop there. They are also a good source of dietary fiber, folate, and vitamins A, C, and E.
Collard Greens Side Effects
Collard greens are generally safe to enjoy and can be a nutritious addition to your diet. It’s important to consider a few precautions when consuming collard greens.
First, Collard greens are known for their high levels of vitamin K, which plays a role in the process of blood clotting. Collard greens may interact with blood-thinning drugs like warfarin, according to study.
A recent study suggests that anticoagulation patients should take Vitamin K regularly. This helps your doctor accurately adjust the dosage of your medication.
In addition, eating collard greens can also help you lose weight and feel fuller. However, it’s important to increase your fiber intake gradually as eating too much fiber too quickly can lead to digestive issues such as intestinal gas, bloating, and discomfort.
How to store Collard Greens
For maximum freshness, simply place the unwashed greens in a plastic bag, and store in the refrigerator for up to five days. When you’re ready to use them, give the collard greens a thorough rinse or soak them in cold water to make sure any dirt or debris is removed.
If you want to freeze the collard greens for later use, blanching them before freezing is essential. This will help retain the bright green color and best flavor of the greens. With this simple storage method, you can enjoy fresh collard greens for days!
MSU Extension suggests you can store the greens in the freezer for a whopping twelve months!
