Collard Greens is a leafy green vegetable that is quite popular in the Southeastern United States. It has been consumed for at least two thousand years and was cultivated like many other crops such as corn, potatoes, and squash.
Collard greens can be eaten raw or cooked; they have a mild flavor which allows them to be added to dishes without changing the taste too much. The leaves of this plant are often prepared with bacon or ham hock and seasonings such as vinegar, sugar, salt, pepper, onion, garlic powder and red pepper flakes.
In this article, learn about the nutrition facts, benefits, and side effects of collard greens.
According to the USDA, 1 cup of raw chopped collard greens contains the following nutrients (4):
Collard greens are also an excellent source of vitamin K, vitamin A, vitamin C, folate, beta-carotene, and other carotenoids such as lutein and zeaxanthin.
Cruciferous vegetables like collards have been shown to have the following health benefits:
Collard greens have a high concentration of a phytochemical called sulforaphane, which has been found to kill breast cancer stem cells. This is very important because breast cancer stem cells can travel to other parts of the body and set up new tumors (12).
Research is ongoing, but studies have shown that regular consumption of cruciferous vegetables like collards and kale may reduce the risk of many different types of cancer (12).
Eating foods that are low in calories and filling, such as collard greens, can help you maintain a healthy weight and preferred waist circumference. The fiber content in high-fiber foods like collards can fill you up and help you eat less during meals and throughout the day; this is beneficial for weight loss and maintenance (5).
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The fiber in collard greens may be partially responsible for its ability to lower cholesterol. High-fiber diets have been shown to improve heart health because they can lower cholesterol levels and blood pressure, decrease inflammation in the body, help manage blood sugar and promote satiety after meals (9).
Eating foods that are high in fiber can prevent gallstones because they keep bile flowing through the digestive tract. Bile is a liquid produced by the liver and stored in the gallbladder (6).
Gallstones form when there is an imbalance in the bile; often, older women who take estrogen hormone replacement therapy are at risk of developing them. High-fiber foods like collards and other leafy greens that are rich in fiber and other nutrients can prevent gallstones because they promote healthy bile (6).
People with type 2 diabetes have a higher risk of developing heart disease, which is a major cause of death. Consuming high-fiber foods such as collard greens that are low in carbohydrates may help to manage diabetes by keeping blood sugar levels under control (9).
Collard greens are high in vitamin C, which is necessary for collagen production. Collagen is a protein that makes up our skin, hair, nails and major organs; it also helps wounds heal faster. Eating foods high in vitamin C is beneficial for our skin because it slows down collagen breakdown and might reduce the appearance of fine lines and wrinkles (11).
Collard greens are a low-FODMAP food which means that they may be a better choice for individuals, who have gastrointestinal issues and FODMAP intolerance. Individuals with irritable bowel syndrome (IBS) or fructose malabsorption might need to avoid foods that have a high concentration of fructose such as apples, watermelon, cherries and pears (8).
High-fiber foods like collard greens may help to improve symptoms of IBS and other gastrointestinal conditions by promoting regularity of bowel movements, increasing stool bulk and water content, which can soften stools and make them less difficult to pass.
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Eating foods that are high in fiber such as whole-wheat bread and collard greens, can cause bloating and gas because they are difficult to digest. At first, you may experience more flatulence (intestinal gas) when consuming these foods; however, your body will eventually adapt and symptoms should go away (7).
Avoid or limit Collard Greens if (1):
Before consuming collard greens, you should always check to make sure they are thoroughly cleaned. Collards are known for having lots of sand and grit between the leaves so wash them carefully.
Collards can be stored in a plastic bag in the refrigerator for up to two weeks. Make sure that they are completely dry before putting them away because moisture can cause spoilage.
Read More: Benefits Of Kale Smoothie: Here’s What Drinking This Green Smoothie Can Do For You
Here are some top, healthy collard green recipes you can try out at home:
This recipe gives you an easy way to fit leafy greens in your diet alongside rice and sausages for the perfect balanced meal. Here’s how you make it:
This recipe is courtesy of allrecipes.com
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This is a simple and quick way to make tasty collard greens that’ll leave you coming back for more. Here’s how you make it:
This recipe is courtesy of southerliving.com
Trying to beat that morning rush? Worry not. This recipe delivers a nutrient packed and healthy way to start off your busy day. Here’s how you make it:
This recipe is courtesy of nutribullet.com
Collard Greens are a nutritious, tasty and versatile green vegetable that can be added to a variety of dishes. They contain many healthy antioxidants and may help fight against heart disease, promote healthy skin and support digestive health. However, they also have goitrogenic properties which may interfere with thyroid function along with other side effects. Moderate consumption of collard greens is safe for most individuals, but it’s important to note that too much of a good thing can be bad for you.
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