Known for their thick leaves and earthy flavor, collard greens are a culinary staple and a nutrient power plant. They are one of the first vegetables to appear in my garden in the spring and I love incorporating them into soups and stir-fries. Here's more about their health benefits and how you can make this deliciously versatile leafy green (so even the kids will eat it!).
What are collard greens?
Greens are one of those “green leafy vegetables” you're always hearing about. They can also be a more difficult vegetable to get kids to eat (more on that later). Collards and other leafy greens are the superstar vegetables that can help you get enough calcium without dairy. But that's not all they do.
Collards are also part of a family called cruciferous vegetables, or “brassica.” Other members of this family include broccoli, cauliflower, bok choy and Brussels sprouts. However, radishes, turnips and horseradish are also brassicas.
Collards and other brassica vegetables are also known for detoxification A substance called sulforaphane. Sulforaphane can fight inflammation, support balanced hormones, and protect against chronic disease. It is so popular that it is also available as a supplement (use BrocElite).
While broccoli sprouts are the best source of nutrition, collards also provide this super nutrient.
Why are collard greens good for you?
Greens are a great way to get phytonutrients into an overall low-carb diet. Their carbohydrates mainly appear as dietary fiber. While not completely digested, fiber helps to preserve ea healthy microbiome.
Nutritional breakdown of collard greens
Greens are incredibly nutritious and rich in vitamins. They are packed with vitamin A (like beta carotene), B vitamins (especially folate), and vitamin C. One cup of greens has over 300% of the daily value for vitamin A. It also provides over 50% of the daily value of vitamin C and nearly half (44%) of the daily value to speak. While folic acid is manufactured in a lab, folate is the natural version.
Along with kale, mustard greens and Swiss chard, collard greens are one of the best sources of vitamin K1. One cup of collard greens supplies 836 mcg of vitamin K1. That's a whopping 1045 percent of the recommended daily value! Collards also provide important minerals such as potassium, manganese, calcium, magnesium and phosphorus, supporting bones, muscles and overall health.
These vitamins, minerals and other nutrients are part of why greens are so beneficial to our health. You'll notice that they support many body systems, including the circulatory, gastrointestinal, and immune systems.
6 Health Benefits of Collard Greens
Here are six research-backed ways that greens can support your overall health:
1. Promoting heart health
Many nutrients in collards are known for their benefits metabolic syndrome and reducing the risk of heart disease. The fiber and potassium in collards help lower blood pressure and blood sugar. This alone can help reduce the risk of heart attacks, strokes and type 2 diabetes.
2. Effects against cancer
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 critical to protecting the body against cancer.
Greens also have compounds like glucosinolates and sulforaphane, both of 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 green leafy vegetables such as collards in the diet is a known method of reducing the risk of cancer. Studies have shown benefits for prostate, breast, skin, bladder, mouth and colon cancer.
3. Supporting bone health
Together with vitamin K2 found in animal foods, vitamin K1 in greens is essential for bone health. Our body needs vitamin K for calcium absorption and to reduce the risk of fractures. The combination of calcium, vitamin K and vitamin D (from plant and animal foods) helps protect against the development of osteoporosis.
4. Good for the eyes
Collars can also strongly support eye health. An excellent source of beta carotene (pro-vitamin A) and lutein, greens can help maintain healthy vision over time. Getting plenty of leafy greens like collards may lead to a lower risk of age-related macular degeneration.
5. Anti-inflammatory properties
Certain compounds in greens have anti-inflammatory properties. For this reason, including them regularly can benefit conditions like arthritis and others inflammatory diseases. Antioxidants in collards such as lutein, carotenoids and zeaxanthin help fight free radicals. Reduced oxidative stress throughout the body helps reduce inflammation.
6. Support gut health
The fiber in leafy greens supports digestive health by promoting a healthy microbiome. After all, this can contribute to regularity and avoid constipation. It can even support weight loss. Researchers have also found a unique sugar in green leafy vegetables called sulfoquinovose (SQ). This sugar helps feed good gut bacteria, supporting digestion.
Who Should Avoid Collard Greens?
Greens are a great food for the vast majority of us. However, those currently taking blood-thinning medications such as Warfarin should be cautious.
Because collards are rich in vitamin K (named after the German word Coagulation vitamin), they promote blood coagulation. This is usually a good thing, as it keeps us from bleeding in the event of an injury. However, this also means that foods high in vitamin K can interfere with how blood-thinning drugs work. If you plan to add more leafy greens to your diet, be sure to keep your doctor informed.
Occasionally, collard greens may turn up in one food allergy test. If so, you should avoid them until your immune system is back in balance.
Otherwise, greens don't tend to have side effects—unless you eat large amounts. In that case, the fiber can cause uncomfortable bloating and digestive discomfort. A serving or two goes a long way!
What about oxalates?
Some people may wonder if collard greens are high in oxalates. Oxalates are compounds in certain plants that can cause health problems if your gut bacteria can't break them down.
In general, greens are lower in oxalates than spinach, kale and other leafy greens. If you are limiting your oxalates due to hypothyroidism, kidney stones, or other health conditions, collars may be a safer alternative.
How to filet your collard greens
When shopping for greens, look for fresh-looking, dark green leaves with no blemishes or wilting. The freshest leaves come straight from the garden. They are excellently fried in the oven with olive oil and garlic. However, they are quite versatile and work well in many dishes. Here are some ways to include more collards in your meals:
- Salads: Finely chop or grate the greens and use them as a base for salads. Massage the leaves with olive oil and lemon juice to soften them, just like kale. For example, replace them with kale this salad recipe.
- soups and stews: Add chopped collards to soups, stews, or soups. They add nutrients and a unique flavor. Try collards instead of kale Tuscan Sweet Potato Soup.
- Ends: Use blanched collard leaves as a healthier alternative to tortillas or wraps. Fill them with your favorite ingredients like hummus, veggies and your favorite protein. Raw greens are popular in raw food diets as wraps. Try it by using collards instead of grains in this recipe Chard Wrapped Salmon recipe.
- Stuffed collard leaves: Make stuffed greens by stuffing blanched leaves with a mixture of grains, beans and spices, then roll them up and roast or steam them until tender.
- Boiled Collard greens: Slow cook greens with broth, onions and seasonings of your choice until tender and delicious. Red pepper flakes can add an extra zing. In the American South, collard greens are a popular side dish. Southerners like to flavor them with bacon fat and garlic and serve them alongside smoked pork.
- Green Smoothies: You can also use them in smoothies for an extra boost of nutrients. They mix well with other fruits and greens like spinach. A high speed blender works best for those tough leaves.
Whether cooked or raw, greens offer a unique flavor and texture that can complement a wide range of dishes.
Do you eat greens? What is your favorite way to prepare them? Share with us below!
