benefits of collard

Youll want to include collard greens as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, include cruciferous vegetables as part of your diet 2 3 times per week, and make the serving size at least 1 1/2 cups. Even better from a health standpoint, enjoy collard greens and other vegetables from the cruciferous vegetable group 4 5 times per week, and increase your serving size to 2 cups.

All cruciferous vegetables including collard greens provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. collards may contain goitrogens, which may cause swelling of the thyroid gland. Eating raw collards, therefore, should be avoided in individuals with thyroid dysfunction. However, it may be used liberally in healthy person.

Collard greens are an excellent source of vitamin K, vitamin A (in the form of carotenoids), manganese, vitamin C, dietary fiber, and calcium.. In addition, collard greens are a very good source of vitamin B1, vitamin 6, and iron. They are also a good source of vitamin E, copper, protein, magnesium, phosphorus, vitamin B5, folate, omega 3 fatty acids, niacin, vitamin B1, and potassium.

A collard green is dark green leafy vegetable that is closely related to cabbage and broccoli. Unlike cabbage or broccoli, the leaves of collard greens are loosely blossomed. Collard greens are bitter to the taste when raw or cooked incorrectly, so you must be careful to season them correctly when you season, and cook them.

The Collard vegetable appear to have been cultivated as far back as during the Roman Empire. Its roots can be traced back to parts of Africa and Brazil. It continued as a main staple food in the African American diet. collard greens should be cleaned as the same way as you do in any other greens like spinach. Wash the whole bunch in cold running water for few minutes until the dust, dirt rid off from the leaves and then rinse in salt water for about 30 minutes to kill any germs, cysts, and to rid off any residual pesticides.

Collard Greens is an important food in the diet of any serious diabetes prevention program. Make it a routine to consume collard greens several times a week. Add collar greens to that favorite green smoothie, yummy:). Collards are rich in many vital B complex groups of minerals such as niacin (vitamin B 3), pantothenic acid (vitamin B 5), pyridoxine (vitamin B 6) and riboflavin.

Wonderfully nutritious collard leaves are very low in calories (provide only 30 calories per 100 g) and contain no cholesterol. However, its green leaves contain a very good amount of soluble and insoluble dietary fiber that helps control LDL cholesterol levels and offer protection against hemorrhoids, constipation as well as colon cancer diseases.

Collard juice contains calcium, the most abundant mineral in your body. Your body retains large amounts of potassium in your bone and tooth tissue, and getting enough calcium helps keep your bones dense and strong. Calcium activates enzymes needed for blood clotting, promotes cell communication and helps control your bodys hormone levels. A 2 ounce serving of collard juice provides you with 147 milligrams of calcium, or 15 percent of your recommended daily intake, according to the Linus Pauling Institute.

Consume collard juice as a source of carotenoids yellow, orange and red pigment compounds including beta carotene, lutein and zeaxanthin. Your body breaks down beta carotene into vitamin A, then uses it to support red blood cell growth, promote cell development and nourish your immune system. Drinking just 2 ounces of collard juice provides all the vitamin A you need in a day, according to the Linus Pauling Institute. Collards also provide 2,734 micrograms of lutein and zeaxanthin. These compounds promote healthy vision, and might protect you from eye diseases such as age related macular degeneration.

Consuming an entire glass of collard juice might prove impractical the juice can taste bitter on its own, and you would have to juice almost 8 cups of whole collard greens to yield an 8 ounce serving of juice but smaller portions of collard juice blend well into juice blends or smoothies. Mix collard juice with apple and beet juice for a nutrient packed beverage with earthy flavor, or pair it with orange or mango juice for a sweeter drink. Alternatively, combine collard juice, frozen banana slices, mixed berries, ground flax seeds and all natural almond butter for a filling smoothie rich in vitamins, minerals and other essential nutrients.