Benefits of Collard

1. Collard greens are part of the cruciferous vegetable family, which also includes kale, broccoli, brussels sprouts, cabbage, rutabaga and turnips. These nutrition powerhouses pack in lots of nutrients for a little amount of calories. If you are trying to eat healthier, cruciferous vegetables like collard greens should be at the very top of your grocery list. .....

Description

2. All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. Collards are leafy green vegetables that belong to the same family that includes cabbage, kale, and broccoli. While they share the same botanical name as kale, Brassica oleracea, and some resemblance, they have their own distinctive qualities. Like kale, collards are one .....

History

3. cauliflower and broccoli, collards are descendents of the wild cabbage, a plant thought to have been consumed as food since prehistoric times and to have originated in Asia Minor. From there it spread into Europe, being introduced by groups of Celtic wanderers around 600 B.C. Collards have been cultivated since the times of the ancient Greek and Roman civilizations. While collards may have been introduced into the United States before, the first .....

How to Select

4. Look for collard greens that have firm, unwilted leaves that are vividly deep green in color with no signs of yellowing or browning. Leaves that are smaller in size will be more tender and have a milder flavor. They should be displayed in a chilled section in the refrigerator case to prevent them from wilting and becoming bitter. .....

How to Store

5. Place collard greens in a plastic bag, removing as much of the air from the bag as possible. Store in the refrigerator where they should keep fresh for about three to five days. Collard greens are highly nutritious staple green cabbage like leaves vegetable. Collards are one of the most popular members of the Brassica family, closely related to kale and cabbage and could be described as a non heading (acephalous) cabbage. .....

Nutritional breakdown of collard greens

6. One cup of boiled collard greens contains 63 calories, 5 grams of protein, 1 gram of fat, 11 grams of carbohydrate (including 8 grams of fiber and 1 gram of sugar), over 250% of your daily needs forvitamin A, over 50% of your daily needs for vitamin C, 26% ofcalcium needs, 12% of iron and 10% of both vitamin B 6 and magnesium. .....

Bone health

7. Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health, as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium. .....

Cancer

8. Since the 1980s, maintaining a high intake of cruciferous vegetables has consistently been associated with a lower risk of developing colorectal and lung cancer. Recently, cruciferous vegetable intake has been linked with targeting prostate cancer cells as well. These vegetables have sulfur containing compounds known as glucosinolates, which have been studied for their ability to impede the cancer process at different stages of development for lu .....

Diabetes

9. Studies have shown that type 1 diabetics who consume high fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of boiled collard greens provides about 8 grams of fiber. Collard greens also contain an antioxidant known as alpha lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity and prevent oxidative stress induced changes in patients .....

Digestion

10. Collard greens are high in both fiber and water content, which help to prevent constipation, promote regularity and maintain a healthy digestive tract. 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 hemorrh .....

Healthy skin and hair

11. Collard greens are also great for your skin because they are packed full of vitamin A, a nutrient required for sebum production that keeps hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. .....

Sleep and mood

12. The choline in collard greens is an important nutrient that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.6 Folate, also found in choline, may help with depression by preventing an excess of homocysteine from forming in the body, which can prevent blood and oth .....

Collard green chips

13. Remove the ribs from the collard greens and toss in extra virgin olive oil or lightly spray and sprinkle with your choice or a combination of cumin, curry powder, chili powder, roasted red pepper flakes or garlic powder. Bake at 275 degrees F for 15 30 minutes to desired crispness. .....

Health Benefits

14. Unlike broccoli and kale and cabbage, you wont find many research studies devoted to the specific health benefits of collard greens. However, collard greens are sometimes included in a longer list of cruciferous vegetables that are lumped together and examined for the health benefits they provide. Based on a very small number of studies looking specifically at collard greens, and a larger number of studies looking at cruciferous vegetables as a g .....

Detox Support Provided by Collard Greens

15. The detox support provided by collard greens includes antioxidant nutrients to boost Phase 1 detoxification activities and sulfur containing nutrients to boost Phase 2 activities. Collard greens also contain phytonutrients called glucosinolates that can help activate detoxification enzymes and regulate their activity. Four key glucosinolates that have been clearly identified in collard greens in significant amounts are glucobrassicin, glucoraphan .....

The Antioxidant Benefits of Collard Greens

16. As an excellent source of vitamin C, vitamin A (in the form of carotenoids), and manganese, and a good source of vitamin E, collard greens provide us with 4 core conventional antioxidants. But the antioxidant support provided by collard greens extends far beyond the conventional nutrients into the realm of phytonutrients. Caffeic acid, ferulic acid, quercetin, and kaempferol are among the key antioxidant phytonutrients provided by collard greens. .....

Collard Greens Anti inflammatory Benefits

17. As an excellent source of vitamin K and a good source of omega 3 fatty acids (in the form of alpha linolenic acid, or ALA), collard greens provide us with two hallmark anti inflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response, and ALA is the building block for several of the bodys most widely used families of anti inflammatory messaging molecules. In addition to these two anti inflammatory components, one of t .....

Collard Greens and Cardiovascular Support

18. Researchers have looked at a variety of cardiovascular problems including heart attack, ischemic heart disease, and atherosclerosis and found preliminary evidence of an ability on the part of cruciferous vegetables to lower our risk of these health problems. Yet regardless of the specific cardiovascular problem, it is one particular type of cardiovascular benefit that has most interested researchers, and that benefit is the anti inflammatory natu .....

Collard Greens and Digestive Support

19. The fiber content of collard greens over 7 grams in every cup makes this cruciferous vegetable a natural choice for digestive system support. Yet the fiber content of collard greens is only one of their digestive support mechanisms. Researchers have determined that the sulforaphane made from a glucosinolate in collard greens (glucoraphanin) helps protect the health of our stomach lining by preventing bacterial overgrowth of Helicobacter pylori in .....

Other Health Benefits From Collard Greens

20. The anti inflammatory nature of glucosinolates/isothiocyanates and other nutrients found in collard greens has been the basis for new research on inflammation related health problems and the potential role of collard greens in their prevention. Current and potentially promising research is underway to examine the benefits of collard greens in relationship to our risk of the following inflammation related conditions: Crohns disease, inflammatory b .....

Tips for Preparing Collard Greens

21. Rinse collard greens under cold running water. Chop leaf portion into 1/2 inch slices and the stems into 1/4 inch pieces for quick and even cooking. To get the most health benefits from collard greens, we recommend letting them sit for a minimum of 5 minutes before cooking. Sprinkling with lemon juice before letting them sit may be able to help activate their myrosinase enzymes and increase formation of beneficial isothiocyanates in the greens. .....

The Healthiest Way of Cooking Collard Greens

22. We recommend Healthy Steaming collard greens for maximum nutrition and flavor. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil chop greens. Steam for 5 minutes and toss with our Mediterranean Dressing and top with your favorite optional ingredients. .....

Collard Greens and Pesticide Residues

23. According to the Environmental Working Group (EWG) in their 2014 report, Shoppers Guide to Pesticides in Produce, conventionally grown collard greens are contaminated with concentrations of organophosphate insecticides, which are considered to be highly toxic to the nervous system. While they were not among the 12 varieties of produce most concentrated in overall pesticide residues (and therefore not part of the EWGs traditional Dirty Dozen), the .....

Collard Greens and Oxalates

24. Collard greens are among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating collard greens. Laboratory studies have shown that oxalate .....

Collard Greens as a Goitrogenic Food

25. Collard greens are sometimes referred to as a goitrogenic food. Yet, contrary to popular belief, according to the latest studies, foods themselves collard greens included are not goitrogenic in the sense of causing goiter whenever they are consumed, or even when they are consumed in excess. In fact, most foods that are commonly called goitrogenic such as the cruciferous vegetables (including cabbage, broccoli, kale, and cauliflower) and soyfoods .....

Nutritional Profile

26. 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. .....

In Depth Nutritional Profile

27. In addition to the nutrients highlighted in our ratings chart, an in depth nutritional profile for Collard greens is also available. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more. .....

Blood Building

28. The high content of chlorophyll in collards helps to improve the hemoglobin level in one s body. The chlorophyll molecules are closest to human s hemoglobin molecules, making it one of the best juices for people who are anemic. They are blood building and encourages smooth blood circulation, preventing blood stagnancy and inflammation. .....

Cholesterol

29. Certain nutrients found in collards are important for lowering blood cholesterol levels. These include vitamin A and C, folate, and its fiber. The leaves are also an excellent source of folates, provides about 166 .....

Dementia

30. The high level of folate found in collards is essential for lowering homocysteine level. People who have high levels of homocysteine are found to be at risk of heart attack, stroke, and Alzheimer s disease. Fresh collard leaves are also rich in vitamin C, provides about 59% of RDA per 100 g. Vitamin C is a powerful natural anti oxidant that offers protection against free radical injury and flu like viral infections. .....

Heart Disease

31. Collard greens is helpful for heart health. Its antioxidant properties and vitamin content are essential for stabilizing heart rate. Collard greens are an excellent source of vitamin A (222% of RDA per 100 g) and carotenoid anti oxidants such as lutein, carotenes, zea xanthin, crypto xanthin, etc. These compounds are scientifically found to have antioxidant properties. Vitamin A also required maintaining healthy mucus membranes and skin and is al .....

Immune System

32. The vitamin C that is present in collards is great for strengthening immune system. With sufficient vitamin C, your body will be able to fight different kinds of disease. This leafy vegetable contains amazingly high levels of vitamin K, provides staggering 426% of recommended daily levels per 100 leaves. Vitamin K has a potential role in the increase of bone mass by promoting osteotrophic activity in the bone. It also has the beneficial effect in .....

Skin Health

33. Collards are excellent source of calcium, vitamins A, C, K and phytonutrients, all representing requisite nutrients for good skin health. They are also one of the richest sources of lutein, and contains beta carotene, both improve our skin s elasticity, firmness and keep it healthy. .....

Vision Health

34. Collard greens contain a high concentration amount of carotenoids (zeaxathin and lutein). Both these ingredients are necessary for protecting our eyes against ultraviolet lights. Due to the high levels of these anti oxidants, they are helpful in defending the retina against free radicals. .....

Weight Loss

35. Collards contain a dietary fiber, an important nutrient for weight loss and maintenance. The nutrients and chlorophyll in collards are excellent properties that help improve metabolism and aid weight loss. Including collards in your daily juice helps melt the fats away! .....

Consumption Tips

36. Choose collards with leaves that have firm and smooth texture. Smaller and younger leaves usually are less bitter and have a more tender feel. Fresh leaves can be stored up to 3 days in domestic refrigerators, and up to 10 days in high end freezers. Collard greens can be eaten fresh or cooked. If you prefer to eat them cooked, it is important to only cook them with small amount of water, better if you just steam them, to preserve the nutrients th .....

Caution

37. Like all good things, eat/juice collard greens in moderate quantity. Despite the health benefits they bring, too much may also cause harm to the body, such as swelling of thyroid glands. Do not drink of its juice more than three times a week. .....

Rich in vitamins

38. Greens are highly nutritious foods that offer a variety of health benefits. They rich in vitamins, minerals and antioxidants and can also minimize your risk of developing certain diseases. A Harvard based study concluded that those who eat eight or more servings of fruits and vegetables daily, particularly green, leafy vegetables, are 30 percent less likely to have a stroke or heart attack. Eating greens may also protect against certain cancers, .....

Collards

39. Collard greens contain 771 micrograms of vitamin A and 34.6 milligrams of vitamin C per 1 cup serving. These antioxidants help to lower the risk of oxidative stress on your cells, which is cell damage that can occur when your nutrient intake is low and when toxic chemicals and environmental pollutants enter your body. Collards also contain 5 grams of fiber per cup and can support the health of your digestive system when consumed regularly. Chop c .....

Turnips

40. One cup of turnip greens contains 197 milligrams of calcium, almost one fifth of the recommended daily value for adults. Calcium helps to prevent bone softening, fractures and osteoporosis and supports the health of your teeth. Turnip greens also contain 292 milligrams of potassium, a mineral that enhances muscular strength and endurance during physical activities. Add chopped turnip greens to vegetable casseroles and salads or steam them lightly .....

Kale

41. 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 it .....

Mustards

42. 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 .....

As fat fighters

43. 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. .....

Beta carotene

44. 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 c .....

Preparation and Serving Tips

45. 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 .....

Collard greens are a traditional side

46. 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. .....

Vitamin A

47. 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 .....

Vitamin K

48. 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 osteopo .....

Folate

49. 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 .....

Tips

50. 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 .....

WHFoods Recommendations

51. 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 .....

Cruciferous Vegetable Benefits

52. 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

53. 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. .....

What are Collard Greens

54. 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. .....

Where Are Collards From

55. 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 ab .....

Conclusion

56. 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. .....

Very low in calories

57. 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. .....

Calcium

58. 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 recomme .....

Carotenoids

59. 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 .....

Consuming Collard Juice

60. 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. .....

Leaves

61. The leaves are also an excellent source of folates, provides about 166 .....

Safety profile

62. Like other members of the Brassica family, 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. .....

Preparation and serving methods

63. Both stalks and leaves are edible. Tough stalks and thick leaves are trimmed using paring knife. The leaves should be chopped into smaller sections to aid quick cooking. Extensive cooking may result in loss of some amount of vitamins like folates and vitamin C. .....