benefits of collard

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.

Mustard greens are an excellent source of vitamin K, an essential nutrient that is necessary for blood clotting. Vitamin K also supports bone health by helping your blood to transport calcium throughout your body. Mustard greens are also high in vitamin C and E, two powerful antioxidants that help remove free radicals from your body. Saut

Collard greens play the part of most vegetables, providing few calories but filling stomachs with some fiber and furnishing nutrients galore. Just lose the traditional way of cooking them in bacon grease to keep your weight loss routine and turn them into true fat fighting foods.

Most greens are superb sources of vitamin A, mostly in the form of beta carotene, which has been shown to help protect against cancer, heart disease, cataracts, and other diseases of aging through its antioxidant properties. Vitamin A also helps keep the immune system in tiptop shape. Othercarotenoids found in greens may be just as potent cancer conquerors as well, but research is continuing. The outer leaves of greens usually contain more beta carotene than do the inner leaves. Dandelion greens are bursting with twice the vitamin A of other greens.

Cook greens in a small amount of water, or steam them, to preserve their vitamin C content. Cook with the lid off to prevent the greens from turning a drab olive color. When you can, strain the nutritious cooking liquid and use it as a base for soups or stews. Greens will overpower a salad. To eat them as a side dish, simmer in seasoned water or broth until wilted (collards may need to cook longer). Or you can combine greens with other vegetables and a whole grain for a healthful stir fry dish. Finally, add them to soups and stews, where their strong flavor is an advantage.

Collard greens are a traditional side dish in the south, and Southerners might be onto something. Not only do collard greens supply good doses of protein, fiber, calcium and iron, but the leafy green vegetables also provide more impressive amounts of other key vitamins and minerals. Cooked collard greens dont need to be limp and dull; prepared correctly, collard greens can be tasty in addition to being nutritious.

A 1 cup serving of cooked collard greens contains 771 micrograms of vitamin A, which is slightly more than the 700 micrograms women need on a daily basis and close to the 900 micrograms men require. Vitamin A plays a role in the function of your skeletal system and the health of your eyes, skin, teeth and mucus membranes. The vitamin helps protect your cells from damage and can decrease your risk of cancer, according to the University of Maryland Medical Center.

A 1 cup serving of cooked collard greens contains 836 micrograms of vitamin K, which is significantly more than the 90 micrograms women need each day and the 120 micrograms men require. The primary job of vitamin K is to clot your blood when you injure yourself. You also need plenty of vitamin K for the health of your bones. The vitamin enables your body to use calcium properly, which helps maintain bone mass and might reduce your risk of osteoporosis.

Folate is a B vitamin and its primary function is to make new cells. The daily requirement of folate is 400 micrograms for adults and 600 to 800 micrograms for pregnant women. A 1 cup serving of cooked collard greens contains 177 micrograms. Folate supports a healthy nervous system and helps close the neural tubes of unborn babies, which reduces the risk of certain birth defects such as spina bifida and anencephaly. The vitamin might also reduce the risk of heart defects and cleft lip, according to the Centers for Disease Control and Prevention.

Add chopped collard greens to a pot of vegetable, minestrone, tomato or split pea soup to add flavor and essential nutrients. Stir collard greens into spaghetti sauce, or add the greens to your favorite lasagna recipe. Saute collard greens with yellow onions and fresh garlic for a flavorful side dish rich in vitamins and minerals. Combine cooked collard greens with fresh tomatoes, onions and jalapenos and use the mixture as a nutritious salsa to accompany grilled pork chops or chicken breasts.