Exploring the Nutrition and Health benefits of Collard Greens

Overview

What are Collard greens?

Collard greens are leafy green vegetables belonging to the family of cruciferous vegetables, including kale, cauliflower, cabbage, brussels sprouts and broccoli. Known for their robust flavor and impressive nutritional profile, collard greens have been enjoyed for centuries in various cuisines worldwide. Brassica oleracea var. viridis L. and Brassica oleracea var. acephala are their scientific names. ¹Overview| Researched based study from plantwiseplusknowledgebank.org The word collard comes from the Middle English word colewort, which means cabbage plant.²Overview| Researched based study from Foodprint.org

This article will explore the facts about collard greens, their health benefits, nutritional value, potential side effects, precautions, drug interactions, and risks.

Nutritional value

Nutritional values of Collard greens

Collard greens are high in nutrients, vitamins, and fiber, making them a wonderful addition to any healthy diet. One cup (190 g) of chopped, boiled, and drained collard greens without salt ³Nutritional Value| Researched based study from Usda.gov includes the nutrients listed below:

• Water – 171 g
• Calories – 62.7 kcal
• Carbohydrates – 10.7 g (including fiber and sugar)
• Fiber – 7.6 g
• Protein – 5.15 g
• Fat – 1.37 g

Minerals

• Potassium – 222 mg
• Calcium – 268 mg
• Phosphorus – 60.8 mg
• Magnesium – 39.9 mg
• Sodium – 28.5 mg
• Iron – 2.15 mg
• Zinc – 0.437 mg
• Manganese – 0.969 mg
• Copper – 0.097 mg
• Selenium – 0.95 µg

Vitamins

• Choline – 73 mg
• Vitamin C – 34.6 mg
• Vitamin E – 1.67 mg
• Vitamin A – 14400 IU
• Thiamin – 0.076 mg
• Riboflavin – 0.201 mg
• Niacin – 1.09 mg
• Pantothenic acid – 0.414 mg
• Betaine – 0.38 mg
• Vitamin B6 – 0.243 mg
• Lutein & zeaxanthin – 11800 µg
• Beta Carotene – 8570 µg
• Vitamin K – 773 µg
• Alpha Carotene – 129 µg
• Beta cryptoxanthin – 49.4 µg
• Folate – 30.4 µg

Collard greens are nutrient-dense despite being low in calories. They are excellent calcium, folate, and vitamins K, C, and A sources. They’re also abundant in fiber and antioxidants.

• Vitamin K – 644% of DV
• Vitamin C – 38% of DV
• Vitamin A – 80% of DV ⁴Nutritional values| Researched based study from Nutritionvalue.org
• Folate – 8 % of DV
• Calcium – 21 % of DV
• Fiber – 27% of DV

Health benefits

Health benefits of Collard greens

Consuming Collard greens has numerous health benefits, including:

• Provides goodness of antioxidants
• Supports bone health
• Promotes healthy skin and hair
• Enhances digestive health
• Promotes heart health
• Fights against inflammation
• Enhances cognitive function
• Prevents cancer

Rich in Antioxidants

• Collard greens are abundant in antioxidants, such as beta-carotene and vitamin C, which help eradicate the harmful free radicals in the body.³Health benefits| Researched based study from Usda.gov
• These antioxidants reduce the chance of developing chronic diseases, like certain eye conditions, heart disease, and cancer.⁵Health benefits| Researched based study from Nlm.nih.gov

Supports Bone Health

• With its unique vitamin K content, collard greens play a crucial role in maintaining bone health.
• Vitamin K aids in the formation of osteocalcin, a protein that strengthens bones and prevents osteoporosis.⁶Health benefits| Researched based study from Nlm.nih.gov

Promotes healthy skin and hair

• Collard greens are high in vitamins A, C, and iron, all necessary for healthy hair and skin.⁷Health benefits| Researched based study from Nlm.nih.gov ,⁸Health benefits| Researched based study from Nlm.nih.gov
• Hair loss is frequently caused by iron deficiency anemia.⁹Health benefits| Researched based study from Clevelandclinic.org

Enhances digestive health

• The actual fiber content of collard greens promotes a healthy digestive system.
• It helps prevent constipation, supports regular bowel movements, and enhances gut health by nourishing beneficial gut bacteria.¹⁰Health benefits| Researched based study from Mayoclinic.org

Promotes heart health

• The high fiber content and low-calorie nature of collard greens contribute to heart health.
• Dietary fiber decreases cholesterol, lowers blood pressure, and promotes heart health.¹Health benefits| Researched based study from plantwiseplusknowledgebank.org

Fights inflammation

• Collard greens contain various phytonutrients, including kaempferol and quercetin, which exhibit anti-inflammatory properties.
• Consuming collard greens may aid in reducing inflammation within the body, which is linked to numerous chronic conditions.¹¹Health benefits| Researched based study from Oldwayspt.org

Enhances cognitive function

• Choline is found in collard greens, and is a key neurotransmitter.
• Choline improves mood, muscle mobility, learning, and memory.¹²Health benefits| Researched based study from Nlm.nih.gov

Prevents cancer

• People who consume a lot of cruciferous vegetables have a lower risk of acquiring cancers such as upper digestive tract cancer, colorectal cancer, breast cancer, and kidney cancer. ¹³Health benefits| Researched based study from Cancer.gov

How to choose collard greens?

• Choose leaves and stems that are sturdy and free of yellowing or blemishes.
• Pick leaves that are nor yellow or wilted.
• Wash the leaves right before cooking them and never before storing them.
• To prevent insecticides and pesticides, buy organically grown collard greens wherever possible.

Culinary uses

Uses of Collard greens

Collard greens can be enjoyed in various ways and here are a few simple recipes or ideas for incorporating collard greens into a person’s diet:

• Steamed or Sautéed – Steaming or sautéing collard greens with olive oil, garlic, and a splash of lemon juice makes for a simple and nutritious side dish. The gentle cooking process helps retain their vibrant green color and nutrients.
• Wraps and Rolls – Collard greens make excellent replacements for tortillas or wraps. Use them to encase your favorite fillings, such as hummus, vegetables, or lean protein, for a refreshing, low-carb alternative.
• Soups and Stews – Collard greens can be added to soups and stews to increase vitamins and fiber. They also go well with beans, tomatoes, and spices, adding flavor and nutrients to the dish.
• Smoothies – Collard greens can be a healthy addition for individuals who enjoy green smoothies. One can blend them with yogurt, fruits, and a liquid of their choice to make a refreshing and healthful beverage.

Side effects

Collard greens side effects

Eating collard greens every day is generally safe; however, eating it in high quantities may cause:

• Bloating
• Gas
• Allergic reactions include itching, rashes, swelling of lips and tongue, and difficulty breathing or swallowing

Precautions

Precautions

While collard greens offer numerous health benefits, there are a few considerations to keep in mind:

• Collard greens contains oxalates.
• It may cause allergies.
• It may interact with blood thinners.

Contains oxalates

• Like other leafy greens, collard greens have oxalates, which in some people can lead to the development of kidney stones.
• Comparatively, collard greens have fewer oxalates than other greens like spinach and chard.
• The total amount of oxalates in 1 cup of raw, chopped collard greens is 10 mg.¹⁴Precautions| Researched based study from Veganhealth.org
• People with a history of kidney stones or at risk should limit their consumption of collard greens and drink lots of water.

May cause allergy

• Although rare, some people may be allergic or sensitive to collard greens or other cruciferous vegetables.
• Stop eating collard greens immediately and seek medical attention if you anticipate an allergic response.

May interact with Blood Thinners

• Maintaining a regular intake of foods high in vitamin K, such as collard greens, is crucial for people who use blood-thinning drugs like warfarin.¹⁵Interactions| Researched based study from Nih.gov
• Consuming different doses of vitamin K regularly can decrease the effectiveness of blood thinning medications.
• It is best to contact your healthcare physician to identify the necessary dietary changes while taking blood thinners.

Bottom line

The Bottom Line

Collard greens can be a tasty way to boost a person’s total nutritional intake. Experiment with different cooking methods and collard green recipes to discover your favorite ways to enjoy these vibrant and flavorful greens. Always seek individualized guidance based on your unique health needs from a healthcare practitioner or certified dietitian.

Remember, embracing a varied and balanced diet, which includes a wide range of fruits and vegetables like collard greens, is vital to achieving optimal health and well-being.