Famous for their thick leaves and earthy flavor, collard greens are a culinary staple and a nutritional powerhouse. It’s one of the first vegetables to appear in the garden in the spring, and I love incorporating it into soups and stir-fries. Here, we’ll tell you more about its health benefits and how to make this versatile leafy vegetable delicious (and so kids can eat it, too).
What are collard greens?
Collard greens are one of the “green leafy vegetables” you often hear about. It can also be a difficult vegetable to get kids to eat (more on this later). Collards and other leafy greens are superstar vegetables that provide you with enough calcium without dairy. But that’s not all.
Collards are also a cruciferous vegetable, or a plant in the family called “Brassicaceae.” Other members of this family include broccoli, cauliflower, bok choy, and Brussels sprouts. However, radishes, turnips, and horseradish are also members of the Brassica genus.
Collards and other cruciferous vegetables are also known to contain a detoxifying substance called sulforaphane. Sulforaphane may fight inflammation, support hormonal balance, and protect against chronic disease. It’s so popular that it’s also available as a supplement (I use BocElite).
Broccoli sprouts are the best source of nutrients, but collards also provide this super nutrient.
Why are collard greens good for you?
Collard greens are a great way to get phytonutrients on an overall low-carb diet. Those carbohydrates primarily appear as dietary fiber. Although fiber is not fully digested, it helps maintain a healthy microbiome.
Nutritional breakdown of collard greens
Collard greens are incredibly nutritious and rich in vitamins. Collard greens are rich in vitamin A (such as beta-carotene), B vitamins (especially folic acid), and vitamin C. One cup of collard greens contains over 300% of your daily intake of vitamin A. It also provides over 50% of your daily vitamin A intake. Almost half (44%) of the daily value of vitamin C and folic acid. Folic acid is made in the lab, while folate is the naturally occurring version.
Along with kale, mustard greens, and Swiss chard, collards are one of the best sources of vitamin K1. One cup of collards contains 836 micrograms of vitamin K1. That’s a whopping 1,045% of your daily recommended intake. Collards also provide important minerals such as potassium, manganese, calcium, magnesium, and phosphorus, which support bones, muscles, and overall health.
These vitamins, minerals, and other nutrients are some of the reasons why collard greens are so beneficial to our health. It can be seen that it supports many systems in the body, including the circulatory system, gastrointestinal system, and immune system.
6 Health Benefits of Collard Greens
Here are six research-backed ways collard greens can support your overall health.
1. Promote heart health
The many nutrients found in collards are known to be beneficial for metabolic syndrome and reduce the risk of heart disease. The fiber and potassium found in collards can help lower blood pressure and blood sugar levels. This alone can lower your risk of heart attack, stroke, and type 2 diabetes.
2. Anticancer effect
Collard greens provide vitamin A (as beta-carotene) and vitamin C. For these reasons and more, collards support a healthy immune system. A strong immune response is essential to protect the body from cancer.
Collard greens also contain compounds such as glucosinolates and sulforaphane, which are the subject of cancer research. Glucosinolates are compounds that are converted to isothiocyanates (ITCs). ITC protects cells from damage that can lead to cancer.
Increasing the amount of green vegetables such as collards in your diet is known to reduce your risk of cancer. Studies have shown efficacy against prostate, breast, skin, bladder, oral cavity, and colon cancers.
3. Supports bone health
parallel Contains vitamin K2 Vitamin K1, found in collard greens, is found in animal foods and is essential for bone health. Our bodies need vitamin K to absorb calcium and reduce the risk of bone fractures. A combination of calcium, vitamin K, and vitamin D (from both plant and animal foods) can help prevent the development of osteoporosis.
4. Good for your eyes
Collards also strongly support eye health. A good source of beta-carotene (provitamin A) and lutein, collard greens can help maintain healthy vision over time. Eating lots of leafy greens, such as collards, may reduce your risk of age-related macular degeneration.
5. Anti-inflammatory properties
Some compounds found in collard greens have anti-inflammatory properties. Therefore, consuming them regularly may have benefits for conditions such as arthritis and other inflammatory diseases. Antioxidants found in collards, such as lutein, carotenoids, and zeaxanthin, help fight free radicals. When oxidative stress is reduced throughout the body, inflammation is reduced.
6. Supports gut health
The fiber found in leafy greens supports digestive health by promoting a healthy microbiome. Ultimately, it may contribute to a regular lifestyle and avoidance of constipation. It may also support weight loss. Researchers also discovered a unique sugar called sulfoquinovose (SQ) found in green leafy vegetables. This sugar feeds good bacteria and supports digestion.
Who should avoid collard greens?
Collard greens are an excellent food for most of us. However, people who are currently taking blood thinning drugs such as warfarin should be careful.
Because collards are rich in vitamin K (named after the German word) clotting vitamins), promotes blood clotting. This is usually a good thing because it prevents bleeding in case of injury. But it also means that foods high in vitamin K can interfere with the action of blood-thinning drugs. If you want to add more leafy greens to your diet, be sure to ask your doctor.
In some cases, a food allergy test may detect collard greens. In that case, it’s best to avoid them until your immune system is back in balance.
Otherwise, collard greens are not prone to side effects unless eaten in large quantities. In that case, the fiber can cause unpleasant bloating and indigestion. Even 1-2 servings is effective.
What about oxalates?
Some may wonder if collard greens are high in oxalates. Oxalate is a compound found in certain plants that can cause health problems if your gut bacteria are unable to break it down.
Overall, collard greens are lower in oxalate than spinach, kale, and other leafy greens. If you are limiting your oxalate intake due to hypothyroidism, kidney stones, or other health conditions, collards may be a safer option.
How to incorporate collard greens
When purchasing collard greens, look for fresh-looking dark green leaves that are unblemished or wilted. The freshest leaves come straight from the garden. It’s delicious when sautéed on the stove with olive oil and garlic. However, they are very versatile and go well with many dishes. Here are some ways to incorporate more collards into your diet.
- salad: Finely chop or julienne the vegetables and use them as a base for salads. Just like with kale, massage the leaves with olive oil and lemon juice to soften them. For example, this salad recipe uses kale instead of kale.
- soup And stew: Add chopped collards to soups, stews, or soups. It adds nutrients and a unique flavor. Try substituting collards for kale in Sweet Potato Zuppa Tuscany.
- wrap: Use blanched collard greens for a healthier alternative to tortillas or wraps. Fill it with your favorite ingredients like hummus, veggies, and your favorite protein. Raw collard greens are popular in raw food diets as wraps. Try substituting collards for chard in this delicious chard-wrapped salmon recipe.
- Collard leaf stuffed animal: To make stuffed collard greens, blanched leaves are stuffed with a mixture of grains, beans, and spices, then rolled and baked or steamed until tender.
- stew collard greens: Slowly cook collard greens with broth, onions, and your favorite seasonings until tender and flavorful. Adding red pepper flakes makes it even more spicy. In the southern United States, collard greens are a popular side dish. Southerners like to season it with bacon fat and garlic and serve it with smoked pork.
- Green smoothie: You can also use it in smoothies for an extra nutritional boost. It pairs well with fruits and other vegetables such as spinach. A high-speed blender is best for tough leaves.
Whether cooked or raw, collard greens offer a unique flavor and texture that complements a wide range of dishes.
Do you eat collard greens? What is your favorite cooking method? Share below!