Collard Greens: Nutrition, Health Benefits, And Possible Risks

Collard greens are leafy green vegetables and belong to the family of Brassica. These cruciferous greens have been a part of the human nutrition for about 2000 years. Collard green benefits can be attributed to the loftier antioxidant levels and benign plant compounds. These leafy greens may promote middle health and reduce the risk of cancer. They may also amend your bone health and reduce the run a risk of heart diseases.

Read on to know more about the health benefits of collard greens, diet facts, elementary recipes, and side effects. Scroll down.

Nutritional Profile Of Collard Greens

According to the U.S. Department of Agriculture, ane cup (36g) of chopped collard greens contains (i):

Calories: 32.3g
Protein: i.09g
Fat: 0.22g
Carbohydrate: i.95g
Fiber: 1.44g
Calcium: 83.v mg
Fe: 0.169 mg
Magnesium: 9.72 mg
Potassium: 76.vii mg
Phosphorus: 9 mg
Vitamin A: ninety.four µg
Vitamin Yard: 157 µg
Vitamin C: 12.7 mg
Folate: 46.four µg

Collard greens too contain several plant compounds and antioxidants that assistance treat many ailments. In the side by side section, we explore the health benefits of collard greens.

Health Benefits Of Collard Greens

1. May Reduce The Take a chance Of Cancer

Cruciferous vegetables like collard greens contain Indole-3-carbinol (I3C), a natural compound derived from the breakdown of glucosinolate. This compound prevents certain cancer cells from multiplying and helps reduce the take a chance of lung, breast, prostate, and colon cancers (2),(3). Studies suggest that glucosinolates (natural plant compounds) in cruciferous vegetables may also help foreclose and treat bladder cancer (4).

A study past the University of California at Berkeley, California, found that the phytochemicals in cruciferous veggies may help suppress human breast cancer cells (5). Besides, erucin, an isothiocyanate (hydrolysis products of glucosinolates) in greens, plays a major role in inhibiting the growth and multiplication of pancreatic cancer cells (six). Yet, more studies are warranted to empathise this benefit of collard greens in humans.

ii. Improves Bone Wellness

Collard greens are rich in vitamin Grand and calcium that are essential for bone health (ane). Vitamin K deficiency is linked to bone fractures (7), (8). Almost 98% of the body's calcium is stored in the bones. It is a key mineral that supports os structure (9). A report by Sir Charles Gairdner Infirmary, Australia, found that adequate calcium intake helps prevent osteoporosis (weakening of bones) and related fractures (10).

3. Reduces Cardiovascular Affliction Risk

A study establish that eating green leafy vegetables reduced the risk of cardiovascular diseases by 15.viii% (11). Besides, taking cruciferous vegetables may also foreclose sub-clinical atherosclerosis (build-up of fat on the artery walls) in older developed women (12).

Consuming green leafy vegetables also may help regulate blood pressure and lower the risk of cardiovascular diseases (13). A review published in Nutrients suggests that eating leafy vegetables like collard greens helps decrease total LDL cholesterol and the hazard of heart illness ( 13).

4. Helps Improve Type2 Diabetes

Collard greens are rich in dietary cobweb, which helps reduce blazon 2 diabetes run a risk (xiv). Studies propose that an increased intake of dietary cobweb (thirty k/solar day) may help reduce inflammation in people with type1 diabetes (xv).

An aqueous extract of Moroccan collard green leaves is shown to lower blood glucose levels in diabetic rats (sixteen). Also, collard greens contain blastoff-lipoic acid, an antioxidant that helps reverse diabetes complications (17).

5. May Promote Middle Wellness

Collard greens contain antioxidants similar lutein and zeaxanthin, which form the macular paint of the human centre (1),(18). These dietary carotenoids may help protect against visual disorders like age-related macular degeneration (central vision loss) and cataracts.

A study past University Eye Clinic Maastricht, The Netherlands, plant that lutein tin filter blue calorie-free and has antioxidant properties. Eliminating lutein from the diet of experimental animals showed early degenerative signs in the retina ( 19). Eating collard greens is besides thought to help reduce the take a chance of glaucoma, though more research is needed in this regard.

These health benefits of collard greens are far-reaching. Only how do you include them in your diet? Here are some like shooting fish in a barrel recipes you tin try at home.

3 Like shooting fish in a barrel And Delicious Recipes Of Collard Greens

ane. Quick Collard Greens

What Y'all Demand

Collard greens – 1 large bunch (10 ounces)
Extra-virgin olive oil – 1½tablespoons
Fine body of water table salt – ¼ teaspoon
Garlic cloves – 2
A pinch of red pepper flakes
Lemon wedges – two

Procedure

Cutting the thick central rib out of each collard green.
Stack the rib-less collards, and scroll and chop.
Add the olive oil in a large, heavy-bottomed skillet over medium-high estrus.
Add together the chopped collards and common salt when the oil starts to simmer.
Stir until the collards are lightly coated in oil. Permit them cook for about 30 seconds and stir
Proceed stirring in 30-second intervals until the collards are wilted, dark green, and some are starting to turn brown on the edges.
This will take 3 to 6 minutes.
Add the garlic and red pepper flakes in one case the collards are but about done.
Stir to break up the garlic and cook until it is fragrant(well-nigh thirty seconds).
Serve hot with a lemon wedge.

2. Southern Way Collard Greens

What You lot Demand

Chopped collard greens – eight to 10 cups
Bacon fat, lard, or vegetable oil – 2 tablespoons
Craven stock – four cups
Onion – i
Garlic cloves – 2
Water – 1 to 2 cups
Table salt – to gustatory modality
Vinegar and hot sauce – to taste

Process

Rut the salary fat in a large pot over medium-high heat.
Sauté the onion in information technology until the edges begin to turn brown(about 5 minutes).
Add the ham hock, smashed garlic, craven stock, and water, and bring to a simmer.
Cover and melt for 1 hour.
Add the collard greens and cook for another 45 minutes to an hr, partially covered, until they are tender.
Remove the ham hock, pull the meat off the bones, and chop.
Mix the meat dorsum with the greens.
Taste and season with salt, if needed.
Serve with vinegar and hot sauce.

3. Fresh Collard Green Salad

What Yous Need

Collard greens– 1 large bunch
Olive oil – 1 cup
Gold raisins – ½ cup
Apple cider vinegar – 1/3 loving cup
Finely chopped roasted peanuts – one cup
Sliced granny smith apples – three
Mustard – 1 tablespoon
Minced shallot – 1
Honey – ½ tablespoon
Kosher table salt – to taste
Freshly ground black pepper – to taste

Process

Toast chopped peanuts in the oven for 6 to 8 minutes at 375 degrees or until they turn golden brown and fragrant.
Add vinegar, mustard, love, minced shallot, and peanuts in a medium-sized basin and stir.
Slowly pour in olive oil while vigorously mixing with your whisk.
Continue to add oil until the mixture is emulsified.
Taste and adjust seasonings with salt and pepper. Fix the vinaigrette aside.
Add chopped collard greens in a large bowl.
Add sliced onion and apples, and golden raisins.
Apparel with your vinaigrette at to the lowest degree 5 minutes earlier eating the

These are some easy and delicious collard greens recipes. But how practice you select and shop them? Read on to notice the answer.

How To Select And Shop Collard Greens?

Avoid ownership wilted collard green leaves or those with yellow patches and dark spots. Always look for fresh green leaves. They can final up to five days if kept in a nothing-top handbag in the refrigerator. Exercise not wash them until yous are ready to use them. Flinch collard greens first to freeze them.

Are there whatever side effects associated with collard greens? Read to know.

Possible Side Effects Of Collard Greens

Eating collard greens is generally considered safe. But their high vitamin Chiliad content can interfere with claret-thinning medication (xx). They are too rich in oxalates, which may crusade kidney stones in some people (21). Consult your doctor before consuming collard greens if you are using whatsoever blood thinners or have a history of kidney stones. Also, adding as well much cobweb to your diet may result in bloating. Consuming raw cruciferous vegetables may too interfere with thyroid function. However, limited data is available on these side effects of collard greens. Speak to your doctor for more information.

Conclusion

Collard greens are cruciferous vegetables with a mild flavour and tough stem. They have a rich nutrient contour and have antioxidants and plant compounds that help treat several ailments. Eating them helps reduce the risk of cancer and cardiovascular diseases, improves middle and bone wellness, and helps command blazon 2 diabetes. You tin add together this vegetable to your salads, stews, smoothies, etc. However, people on blood-thinning medications and with a history of kidney stones should avoid high intake of collard greens. Limit their consumption and consult your doctor in the example of whatever emergency.

Adept's Answers For Readers' Questions

Are collard greens a superfood

The rich food profile, antioxidants, carotenoids, and the fewer calories in collard greens get in a superfood.

Can collard greens help y'all lose weight?

Collard greens are depression in calories and high in dietary fiber. Studies suggest that high dietary fiber intake may help regulate body weight ( 22).

What happens if you lot eat collard greens every twenty-four hour period?

Collard greens are rich in fiber, vitamins 1000 and A, and folate. Regular intake may offer important health benefits. But eating too many leafy greens is not recommended for individuals with kidney stones or those on blood-thinning medications. Check with your doctor if you lot desire to consume them daily.

Does cooking collard greens destroy their nutrients?

Cook collard greens for 10 minutes or less to retain the nutrients. Overcooking may destroy their nutrients.

References:

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Collards raw
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Sindhu Koganti is a health and wellness writer with over 5 years of experience. She has a bachelor's degree in... more

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