Facts About Collard Greens

Green collards, also known simply as collards, are the leaves of several plants that are members of the Brassica oleracea group. This nutritious vegetable is related to several others in the Acephala group, such as Brussels sprouts, cabbage, kale, cauliflower, and broccoli.

The consumption of collard greens has been documented as far back as prehistoric times, making them one of the oldest constituents of the cabbage family. Collard greens and kale, in their various varieties, were among the vegetables that the ancient Greeks grew.

Presently, it expands into:

• Portugal

• Montenegro

• In the southern part of the US

• In the south region of Croatia

• In the northern part of Spain

• Many African countries

• India’s northernmost region

• Brazil

• Bosnia and Herzegovina

The large, dark-colored, and tasty leaves are the primary reason the collard green plant is cultivated. It is structurally similar to kale in that it has an upright stalk that can reach heights of up to two feet. The leaves are substantial and possess a slightly bitter flavor.

The distinctive properties of collard greens include a high concentration of sulfur-containing compounds known as glucosinolates, which are beneficial to the detoxification process, and indole-3-Carbinol, which significantly lowers the likelihood of developing lung, breast, and colon cancer.

Vitamin K and vitamin A are found in plentiful supply in collard greens. In addition, they contain a lot of soluble fiber and have powerful antioxidant qualities.

By incorporating collard greens into your diet, you can reduce the inflammation that can lead to disease, assist in treating digestive issues, detoxify your body, and improve the health of your cardiovascular system.

Glutathione is among the most essential components of cruciferous vegetables like collard greens and other plants in this family. This peptide is made up of three essential amino acids that are responsible for a variety of important functions throughout the body.

It helps the liver cleanse and detoxify fat, fights cancer, protects the body from environmental contaminants, and inhibits drug resistance.

Researchers studying human longevity believe that the levels of glutathione present in our cells can be used as a forecaster of how long we are likely to live because of how crucial glutathione is to our health. The nutrients in collard greens increase glutathione levels, enabling this molecule to perform its magic.

Health Benefits of Collard Green

Assists in Maintaining a Healthy Weight

Iron and minerals can be found in leafy greens such as kale, spinach, Swiss chard, and collard greens. After exercise, it’s critical to maintain proper muscle function and continue to burn calories with the support of these fat-burning nutrients.

Consuming the leaves of collard greens, which are rich in vitamin K, helps maintain healthy bones, reduces the risk of developing osteoporosis, and ensures that the body continues to function well into old age. According to several studies, a lack of vitamin K has been conclusively linked to an increased risk of bone fractures.

You gain more nutritional value for the calories you consume when you eat collard greens since they are a vegetable with a high nutritional density. This means that your body will benefit more from eating these vegetables than the calories they contain.

You don’t need to feel guilty about gorging yourself on these nutritious greens; doing so can help you cut back on other foods that are lower in nutrients and don’t contribute to your health and well-being.

Keeps Hair and Skin in Good Health

The amount of vitamin A found in collard greens is relatively high. The creation of sebum, which is essential for keeping the hair hydrated, requires vitamin A.

Adequate levels of vitamin A are required to grow all bodily tissues, including the skin and hair. In addition, it helps maintain the health of the body’s organs, the immune system, and the eyes.

With the help of vitamin C, collagen, the protein that gives skin and hair their structure, may be built up and kept at a healthy level in the body with the help of vitamin C.

Each day, an adult woman needs 75 milligrams of vitamin C while an adult male needs 90 milligrams. One cup of boiled collard greens contains nearly 35 milligrams of vitamin C.

The body’s ability to effectively use available energy might be negatively impacted when the diet is deficient in iron. Anemia, a common contributor to hair loss, can be avoided by taking iron. Good sources of iron include kale, spinach, lentils, tuna, and eggs. Collard greens also contain iron.

The suggested daily iron intake for adults is 8 milligrams, while women in their reproductive years require 18 milligrams. Iron in one cup of boiling collard greens is 2.5 milligrams.

Good for Diabetic Patients

Collards are rich in fiber, which helps us feel full throughout a meal and helps with digestion. Collard greens are an outstanding source of fiber. “Fiber consumption is connected with a lower risk of both diabetes and stroke.”

Patients diagnosed with type 1 diabetes may reduce inflammation and glucose levels, whereas patients diagnosed with type 2 diabetes may experience maintenance of appropriate insulin and lipid levels.

Bone Health

Vitamin K can be seen in abundance in a cup of boiled collard greens. Individuals who do not consume enough of this important mineral are more prone to develop osteoporosis, a disorder that affects bone density.

Men should consume 120 micrograms of vitamin K per day, while women should consume 90 micrograms per day.

You will get more than enough vitamin K thanks to the one cup of boiled collard greens that has 609 micrograms of the nutrient.

Anticancer Properties

There is some evidence that consuming a diet high in cruciferous vegetables, such as collard greens may reduce the chance of developing lung and prostate cancer.

According to the findings of certain studies, a class of compounds known as glucosinolates might be the answer. These compounds might have the potential to throw a wrench into the development of specific malignancies at various phases of the disease’s progression.

Despite that, this is some very involved information. It isn’t quite certain how beneficial these compounds are against cancer when they’re used on their own.

However, regardless of other factors, eating a diet that is both adequate and healthy will help you lower your chance of developing cancer. As a result, there’s no reason to avoid cruciferous vegetables like collard greens and cousins.

For example, one study carried out in China concluded that there was no link between eating cruciferous vegetables and a decreased risk of breast cancer.

Sleep and Mood

Collard greens contain choline, an essential neurotransmitter. Functions related to learning and memory, as well as mood, sleep, and muscle movement, are all helped by choline.

In addition, choline contributes to the preservation of the layout of cellular membranes, the absorption of fat, the dispatch of nerve impulses, and the treatment of chronic inflammatory conditions.

Folate, which is also included in choline, may be helpful for treating depression because it inhibits the formation of an excessive amount of homocysteine in the body.

Researchers have discovered that patients suffering from bipolar illness and sadness brought on by alcohol use disorder have elevated levels of homocysteine in their bodies.

In certain people, increasing their folate consumption can help lower the chance of developing depressive symptoms.

Allergies

Despite their rarity, reports of allergic reactions to foods belonging to the Brassica family have been made.

In rare cases, these reactions are accompanied by cross-reactivity to mugwort pollen or mustard. If you have signs of an allergic reaction after eating collard greens or handling them in any way, you should aim to get the advice of a medical professional regarding how to treat this sensitivity.

Negative Consequences of Collard Green

In high concentrations, Vitamin K can be found in a diet that includes collard greens. Although it is a beneficial vitamin, there is a possibility that it may interact negatively with some medications that thin the blood.

If you are on Warfarin (Coumadin), you should consult your physician about how much vitamin K you should consume.

Oxalates, which can cause excruciating kidney stones in some people, are found in high concentrations in collard greens. If you have kidney difficulties, you might want to cut back on the number of collard greens you eat, or you might want to consider eating foods rich in oxalate, like collards, in combination with foods high in calcium (such as dairy products or tofu).

Consuming these items at the same time reduces the likelihood that your body may develop kidney stones.

Collard Green Varieties

Although there are many different cultivars of collard greens, in general, these greens are not sold as different types, nor are they referred to by different names.

You can also get collard greens that have been frozen or canned. These options are equivalent to fresh greens in terms of their nutritional value, with the exception that canned collards contain a large amount of sodium.