Learn the Health Benefits of Collard Greens

Collard Greens

Collard greens (also known as collards) are dark green leafy vegetables that belong in the cabbage (Brassica) family. Unlike their cousins mustard greens and kale, collard greens have a very mild flavor. They are low in calories and high in nutrients.

Health Benefits of Collard Greens

Collards are an excellent source of fiber, vitamins A, C, and K, and calcium.

Fiber

Most Americans do not get enough fiber in their diets. This is unfortunate because fiber can help prevent many problems. Eating one cup of boiled collard greens (which is under 50 calories) provides about 21% of the daily recommended value. Fiber can help with weight loss because it gives a full-feeling. It also helps keep the bowels functioning properly, regulate blood sugar levels, lower “bad” cholesterol, and prevent colon cancer.

Vitamins A, C, and K

One cup of boiled collard greens has about 119% of the daily value of vitamin A, 58% of vitamin C, and 880% of vitamin K. Vitamin A is an important nutrient for the eyes, vitamin C is essential for healthy skin, and vitamin K is necessary for the blood to clot.

Calcium

Eating one cup of boiled collard greens provides almost 23% of the daily recommended value of calcium. Calcium not only maintains strong bones, it also benefits muscle, nerves, enzymes, and cell membranes.

Other

Other valuable nutrients in collard greens include B vitamins, vitamin E, manganese, potassium, magnesium, phosphorus, iron, and omega 3 fatty acids.

Buying and Storing

When buying fresh collards, choose ones that are on the small side because these are more tender and less bitter than larger leaves. The leaves should be firm and dark green in color. Avoid ones that are wilted, have signs of yellowing or browning, or have insect holes. When storing fresh collards, wrap them (unwashed) in a damp paper towel, place them in a plastic bag, and keep them in the refrigerator. They should stay fresh for up to one week.

Preparing Collard Greens

Fresh collard greens should be washed thoroughly before cooking. Strip the leaves from the stalks, place the leaves in a bowl of tepid water, swish them around to dislodge dirt and debris, remove the leaves from the bowl, empty the dirty water, refill the bowl with clean water, place the leaves back in the bowl, and repeat the process until clean.

Collard greens can be boiled in water or broth for 15 - 30 minutes. They can also be cooked in the microwave on high for about 7 - 10 minutes. Collards can be eaten as a side dish, or they can be added to soups and stews. Fresh ginger, garlic, parsley, dill, curry, cinnamon, vinegar, and hot peppers are all good seasonings for collards.

Concerns

Although there are many health benefits of collard greens, there are some concerns. People with kidney or gallbladder problems should avoid them because they contain measurable amounts of oxalates and people taking anticoagulant medications should avoid them because of the high content of vitamin K.

Sources Used

Puritan: Collards - https://www.puritan.com/vf/healthnotes/hn75_english/Food_Guide/Collards.htm

WHFoods: Collard greens - https://www.whfoods.com/genpage.php?tname=foodspice&dbid=138

Photo Credit

Image courtesy of https://commons.wikimedia.org/wiki/File:Collard_Leafs.jpg (in the public domain)