What Are Collard Greens? Nutrition Facts and Benefits

What Are Collard Greens?

What are collard greens? Collard greens, or collards, are loose-leafed crops that belong to the Brassica oleracea species and cruciferous household.

There are many reported health advantages of collard greens, which can lengthen to your digestive system, coronary heart health, bone health, and pores and skin and hair health. Studies point out the vegetable also can scale back your glaucoma danger, stop most cancers, and present detox assist.

Collard greens are a part of the Acephala group, which additionally contains kale, Brussels sprouts, cauliflower, broccoli, cabbage, and Swiss chard. The plant has giant, dark-colored, and edible leaves, and like kale, it has an upright stalk that grows as much as two ft tall.

Collard greens develop in Portugal, Brazil, the southern United States, and many components of Africa, northern Spain, northern India, Kashmir, southern Croatia, and Bosnia and Herzegovina.

In this text, we’ll additional clarify the advantages of collard greens. You can even study extra about collard greens vitamin info, the right way to use them, and potential dangers and precautions related to this leafy plant.

Plus, we’ll present you the right way to develop collard greens in your backyard. Let’s get began…

Nutrition Facts of Collard Greens

Collard greens’ vitamins are what give this vegetable a lot of its health advantages. These greens are extraordinarily excessive in vitamin Okay, vitamin A, vitamin C, folate, manganese, and calcium. They’re additionally a superb vegetable supply of fiber and protein.

Other key vitamins in collard greens embody vitamin B1, vitamin B2, vitamin B3, vitamin B5, vitamin B6, vitamin E, choline, betaine, iron, magnesium, phosphorus, potassium, zinc, copper, and selenium.

The following is a complete collard greens vitamin info chart for one cup, or 190 g, of cooked, boiled, and drained collard greens.

Nutrient Amount Daily Value
Calories 49.four 2.00%
Carbohydrates 9.Three g Three.00%
Fiber 5.Three g 21.00%
Protein four.zero g eight.00%
Total Fat zero.7 g 1.00%
Iron 2.2 mg 12.00%
Manganese zero.eight mg 41.00%
Copper zero.1 mg four.00%
Calcium 266 mg 27.00%
Magnesium 38.zero mg 27.00%
Phosphorus 57.zero mg 6.00%
Potassium 220 mg 6.00%
Selenium zero.9 mcg 1.00%
Zinc zero.four mg Three.00%
Folate 177 mcg 44.00%
Vitamin B1 zero.1 mg 5.00%
Vitamin B2 zero.2 mg 12.00%
Vitamin BThree 1.1 mg 5.00%
Vitamin B5 zero.four mg four.00%
Vitamin B6 zero.2 mg 12.00%
Vitamin A 15416 IU 308.00%
Vitamin C 34.6 mg 58.00%
Vitamin E 1.7 mg eight.00%
Vitamin Okay 836 mcg 1,045.00%
Choline 60.four mg N/A
Betaine zero.2 mg N/A

N/A—Not Applicable

What Are the Benefits of Collard Greens?

Like all cruciferous greens, collard greens are excessive in sulfur-containing compounds like indole-Three-carbinol that scale back most cancers danger, and glucosinolates that assist cleansing.

Other anti-cancer properties embody sulforaphane and diindolylmethane. Collard greens and different cruciferous greens additionally comprise glutathione, which helps cleanse and detoxify the physique, struggle most cancers, increase the immune system, and defend the physique towards environmental toxins.

In this part, we’ll additional clarify the advantages of collard greens, together with how they might stop most cancers; scale back glaucoma danger; and assist cleansing and bone, coronary heart, pores and skin, hair, and digestive health.

1. May Prevent Cancer

Collard greens have anti-inflammatory, antioxidant, and cleansing properties that might assist stop and deal with most cancers. The sulfur-containing compounds like glucosinolates are accountable for their most cancers prevention and therapy potential.

These chemical substances break down throughout the chewing and digestion course of into compounds referred to as thiocyanates, isothiocyanates, and indoles that stop most cancers development. Research means that these compounds defend mice and rats towards varied most cancers varieties, akin to colon, bladder, breast, lung, abdomen, prostate, colorectal, pancreatic, esophageal, melanoma, and liver cancers.

One 2002 overview revealed within the journal Nutrition and Cancer discovered that Brassica greens like collard greens had been considerably related to a lowered danger of prostate most cancers.

Collard greens additionally comprise a excessive quantity of chlorophyll, and this pigment will help block the carcinogenic results of heterocyclic amines—that are launched when grilling meals at excessive temperatures.

2. Provide Detox Support

Like different cruciferous greens, collard greens are thought of a pure detoxifier. They might assist remove toxins from the physique.

Collard greens comprise isothiocyanates, that are produced from glucosinolates. Glucosinolates assist activate and regulate cleansing enzymes, and additionally set off the liver to supply detoxifying enzymes that block free radicals that assault your DNA.

Regular collard greens consumption will help your physique remove toxins that come from pharmaceutical medication, pesticides, pollution, and processed meals. The glutathione in collard greens are additionally capable of assist cleanse and detoxify the physique.

Three. Support Bone Health

A deficiency, or low consumption, of vitamin Okay can enhance your danger of bone fractures, osteoporosis, weakened bones, and tooth decay.
A cup of cooked collard greens is extremely excessive in vitamin Okay. In truth, collard greens comprise 836 mcg, or 1,045% of the really helpful each day worth of vitamin Okay.

Vitamin Okay acts like a modifier of bone matrix proteins and improves calcium absorption. Research additionally means that vitamin Okay not solely will increase bone mineral density in these with osteoporosis, however it additionally decreases fracture charges.

four. Benefit Healthy Skin and Hair

Collard greens comprise antioxidants that assist maintain your pores and skin and hair wholesome. For instance, vitamin A is crucial for pores and skin health, akin to preventing towards zits.

Vitamin A can also be obligatory for sebum manufacturing, and this helps maintain your hair moisturized. A vitamin A deficiency can result in a poor pores and skin complexion.

The vitamin C in collard greens helps the physique construct and preserve collagen, and this offers construction to each your hair and pores and skin. The iron in collard greens also can stop anemia—a typical reason for hair loss.

5. Support the Digestive System

The fiber and water in collard greens are nice for the digestive tract, and can deal with irritable bowel syndrome (IBS) and promote common bowel actions. IBS could cause signs akin to constipation, diarrhea, fuel, and stomach ache.

Since a low-fiber food regimen is a typical reason for IBS, high-fiber meals like collard greens will help deal with IBS. The glucoraphanin in collard greens also can defend the abdomen lining by stopping bacterial overgrowth and the attachment of micro organism to the abdomen wall.

6. Support Heart Health

Since collard greens can decrease irritation, the vegetable in flip has a optimistic impact on cardiovascular health. The vitamin Okay in collard greens, as an example, is important for shielding cells that line your blood vessels, or your arteries and veins.

Vitamin Okay has been discovered to stop the calcification of arteries, which might result in coronary heart assaults. Vitamin Okay carries calcium from the arteries; subsequently, it is not going to harden into plaque deposits. As a outcome, collard greens consumption will help decrease blood strain and scale back your danger of coronary heart assault and stroke.

The excessive quantities of fiber in collard greens will help decrease ldl cholesterol. The fiber will bind to ldl cholesterol within the digestive system, and this causes ldl cholesterol to be excreted from the physique.

Studies have proven that fiber considerably sustains reductions in LDL (low-density lipoprotein), or the “unhealthy” ldl cholesterol, with out growing triglycerides or reducing the HDL (high-density lipoprotein), or good ldl cholesterol.

7. Reduce Glaucoma Risk

Glaucoma is an eye fixed illness that may result in optic nerve injury. A research revealed within the American Journal of Ophthalmology in 2013 discovered that greens excessive in vitamin A and vitamin C could also be linked with a lowered danger of glaucoma in 584 older African-American ladies.

For the research, consumption of a couple of serving of collard greens and kale lowered the chance of creating glaucoma by 57%.

Tips for Using Collard Greens

When shopping for collard greens, search for agency, deep-green leaves. Smaller leaves are additionally tenderer with a milder taste. Store collard greens within the fridge. When you steam collard greens for about 10 minutes, this helps retain nutrient content material.

Collard greens can be utilized in salads, wraps, sandwiches, casseroles, soups, and smoothies, and might be boiled, braised, or sautéed. It can also be a good suggestion to sauté recent onions and garlic in extra-virgin olive oil, and then add collard greens till they grow to be tender.

There are additionally advantages of collard greens juice, so you possibly can mix collard greens with different greens and fruits like apples, celery, and cucumber for juicing.

Avoid frying collard greens in lard or bacon fats or overcooking collard greens, since this could result in a bitter and robust sulfur style.

Risks and Precautions While Using Collard Greens

Although there are a lot of advantages of collard greens, there are some potential dangers and precautions to contemplate. For instance, it’s greatest to decide on natural collard greens as conventionally grown greens could also be contaminated with organophosphate pesticides, that are extremely poisonous.

Collard greens additionally comprise substances referred to as oxalates that aren’t an issue when are eaten in regular, reasonable quantities. However, excessive ranges of oxalates might intrude with mineral absorption and trigger an issue for these with gallbladder points.

That being stated, most specialists agree that oxalates usually are not a problem for most individuals and the advantages of collard greens outweigh the unfavorable results of oxalates.

Also, individuals taking blood thinners like warfarin mustn’t immediately enhance or scale back their consumption of meals excessive in vitamin Okay, akin to collard greens. This is as a result of vitamin Okay performs a key function in blood clotting.

Bloating can also be a typical aspect impact of high-fiber meals akin to collard greens.

Can You Grow Collard Greens in Your Garden?

How do you develop collard greens in your backyard?

The greatest collard greens develop in an surroundings with moist and fertile soil. You ought to plant your seeds in rows a minimum of three ft aside since collard greens want room to develop. Also, select an space with a whole lot of pure solar.

Although it takes 60 to 75 days for collard greens to achieve full maturity, the leaves might be picked each time they’re an edible measurement, from the underside of the inedible stalks.

Collard greens are sometimes planted in late summer season to early autumn for a winter harvest in southern areas. In northern areas, collard greens ought to be planted in mid-summer for a fall or winter harvest or within the early spring for a summer season harvest. Collard greens can tolerate frost, and this could enhance the flavour of collard greens.

When rising collard greens, it is very important pay attention to pests referred to as aphids, which feed on collard greens and cabbage and might depart holes within the leaves. When aphids are noticed, regulate the underside of the collard inexperienced leaves every day.

Final Thoughts on Collard Greens

Collard greens belong to the Brassica oleracea species and cruciferous household. In this text, we explored the numerous advantages of collard greens. For occasion, collard greens comprise notably excessive quantities of vitamin Okay, vitamin C, vitamin A, folate, manganese, and calcium.

As a results of these vitamins, the health advantages of collard greens might embody stopping most cancers, lowering the danger of glaucoma, and offering cleansing assist. Collard greens may additionally profit your bones, coronary heart, pores and skin, hair, and digestive system.

Collard greens can be utilized in salads, sandwiches, wraps, smoothies, juices, soups, and casseroles. They may also be steamed, boiled, sautéed, and braised. Still, you must keep away from overcooking collard greens as a result of this could result in a robust and bitter sulfur style.

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