Do you know why collard greens are a superfood? Collard greens are vegetables that are abundant in healthy nutrients that have potential health benefits.
Additionally, Collard green has been part of healthy diets for so many years because this superfood helps to prevent various diseases. Most people who want to lose weight especially include collard green vegetables in their diet. Nutritionists especially suggest eating the salad of the collard green to reduce weight, maintain blood pressure and prevent other health issues.
Moreover, Diabetic patients and high cholesterol patients are highly suggested to consume collard green vegetables in their diet. But few people don’t know which food is called collard greens and how they benefit human health.
This article will help people who are unaware of collard greens and their health benefits.
See also, Vegan Southern-Style Collard Greens and Gomen (Ethiopian Collard Greens)
What are collard greens?
Collard greens are green leaves that belong to the cruciferous family. These vegetables contain tough stems and green leaves, but people remove the tough stems and only eat the fresh green leaves. These collard green vegetables are similar to cabbage, kale, and broccoli. The collard vegetables are native to Asia. Now many countries started the cultivation of the collard vegetables like Kashmir, Brazil, South Africa, Portugal, Tanzania, the United States, Kenya, the Balkans, and Spain.
People have been using collard vegetables in their diets for 2000 years; a study report showed that the ancient Greeks cultivated different collard vegetables.
The collard greens vegetables are very nutritious; they contain a great number of healthy nutrients. According to a report, collard vegetables consist of 90 percent water. That means the water content in the collared vegetable is so high. Additionally, the collard leaves contain 6 percent carbohydrates and also have a small amount of fat.
Moreover, the collard leaves are rich in vitamins like vitamin A, vitamin B12, vitamin C, vitamin K, manganese, calcium, etc., because of all these included nutrients collard vegetables are the most famous healthiest food in various countries.
According to a report, 100 grams of collard green contains the following nutrients.
- Protein: 3 g
- Fat : 0.6 gram
- Cholesterol : 1 mg
- Sodium: 17 mg
- Potassium: 213 mg
- Carbohydrates: 5 g
- Fiber : 4 g
- Iron: 2%
- Vitamin: 58%
- Vitamin B: 10 %
- Magnesium: 6%
- Calcium: 23 %
- Cobalamin: 1 %
The collard green is very beneficial, here are the following health benefits of collard green.
1. Improve eye health
Nowadays, due to different issues like pollution, poor diet, or accidents, people have too many eye issues. According to a report, about 14 million people are living with eye issues. Different food items help to improve eye health, like collard greens, because these green vegetables are full of healthy nutrients like minerals, fibers, and vitamins. Multiple scientific research proved that vitamin A is good for eye health. A study proved that collard greens contain a high amount of vitamin A and other antioxidants like zeaxanthin and lutein. All ingredients improve eye contact health and prevent eye diseases.
Additionally, zeaxanthin and lutein are part of the carotenoid family that is present in the retina and macula.
Additionally, another study proved that food rich in oxidants prevents eye diseases like macular degeneration, diabetic retinopathy, contact, etc.
A study report claims that eating one serving of collard prevents glaucoma.
2. Boost the heart health
Heart disease is a severe issue that is the leading cause of death in the United States.
A survey report showed that about 30 percent of people are heart patients.
A study proved that eating cruciferous and other leafy vegetable aid to improve your heart health
A small animal study showed that collard greens improve heart health and control blood pressure and cholesterol problems.
3. Bone health
Low vitamin K level causes osteoporosis and bone fracture because vitamin K is mandatory for healthy bone growth. Vitamin K modifies the bone matrix protein. It increases the absorption of calcium.
One cup of collard greens has 770 micrograms of vitamin K. The recommended dose by 2015-2020 United States dietary guidelines is 90mcg for women of 19 to 30 years. While men of 19 to 30 years should consume 120mcg.
According to research, people who consume cruciferous vegetables are at lower risk of various types of cancer. For example, these people have lower chances of cancers of upper GIT, colorectal, breast cancer, and kidney cancer.
Cruciferous vegetables contain glucosinolates, a sulfur-containing compound. These compounds are very beneficial in preventing cancer at different stages of development for lungs, cancer, colorectal, prostate, and melanoma.
In 2007 research was done on 3000 people. In this study, they tried to find out the links between breast cancer and the use of cruciferous vegetables. Studies showed that consumption of cruciferous vegetables decreases the incidence of breast cancer. This is especially effective in women who haven’t reached menopause yet.
The cooking method also plays its part. Overcooking can decrease the level of glucosinolates in cruciferous vegetables.
Research also showed that green vegetables, including collard green, have chlorophyll, and they block the carcinogenic effects of heterocyclic amines.
5. Diabetes and liver function
The collard leaves are good for diabetes. According to dietary guidelines for Americans, the recommended daily dose of fibers for women is 22.4 to 28g and for men is 28 to 33.6 grams.
According to a study in 2014, more intake of fibers decreases inflammation and controls the glucose level in diabetic patients.
One cup of boiled collard green has 8 grams of fibers in it. Collard green has antioxidant properties due to compounds like alpha lipoic acid.
Research showed that alpha-lipoic acid decreases glucose levels and increases insulin sensitivity. In addition, it aids in liver regeneration. Additionally, an Investigation revealed that ALA helps in relieving the symptoms of peripheral neuropathy in diabetic patients.
However, it is still unknown whether it is effective in the long term or not. The route of administration is IV and oral as well. High doses of ALA cause adverse effects like cell damage etc.
Studies also showed that mice with high blood pressure showed improvement in liver function by using collard greens.
6. Improve Sleep and mood
A neurotransmitter, “choline,” is present in a collard green. Choline helps in mood, muscle movement, sleep, learning, and memory functioning.
Choline is mandatory for the maintenance of cellular membrane, the transmission of nerve impulses, absorption of fat, and reduction of inflammation.it has folate, which aids in the reduction of depression. In addition, it prevents the accumulation of homocysteine in the body.
In Bipolar disorder, there is a high level of homocysteine. Thus it is used in the treatment of bipolar disorder it is used to relieve anxiety
7. Prevent birth defects
Do you know why the doctor recommends folate during pregnancy? According to studies, the doctor suggests that ladies to take folate to avoid birth defects in newborns during pregnancy. Few ladies can’t get folate from food that’s they start taking folate supplements.
Collard greens are a great source of folate, this folate helps in the growth of the unborn kid. Women who suffer from folate deficiency experience too many pregnancy complications, and it affects the growth of the unborn. The doctor recommended dosage of 400 mg folate daily, which you can get from collard greens vegetables. So if you are conceiving, start eating collard green vegetables from the 6th week of the pregnancy and keep your kid safe.
8. Skin and hair benefits
Skin and hair are sensitive parts of the body that need special care. Collard greens are a good source of fiber, vitamins, and minerals. These antioxidants vitamins play an important role in the improvement of skin health. These antioxidants remove free radicals from the skin and protect from any kind of skin cell damage.
Additionally, the collard greens contain vitamin c that improves collagen production; this collagen improves heart health.
The recommended dose for elderly women is 75mg and for men is 90mg.
How to use collard greens?
The collard green is super nutritious, which you can consume in different ways. According to health experts, the best way to eat collard green is to cut the collard leaves and boil them for 10minutes. After 10 minutes, pour out the water, put the spices of your desire on it, and enjoy your healthiest collard leaves. But if you want a more delicious version of collard green vegetables, here are a few options mentioned below.
- add it into soup
Are you a soup lover? In winter evenings, a bowl of soup is the perfect combination. If you want to get benefits from collard greens vegetables in winters, you can add these collard greens leaves into your soup. It will make your soup more delicious and healthy for you. Adding collard greens vegetables into the diet is the easiest way to consume these green leaves. The majority of people add these collard green leaves into soup and enjoy the benefits of collard green vegetables.
- Blend into smoothies
As you know, smoothies are more refreshing. You can add the collard greens leaves into your favorite smoothie. Add these green leaves in any smoothie recipe because it’s a friendly Ingredient that goes well with any dish.
You are making an orange smoothie add a handful of collard green vegetable Leaves and improve your health
- by putting it into
Add collard greens to your tofu scramble recipe. You can add different healthy ingredients to it like onions, tomato, chili, carrot, olive, etc. additionally, you can easily add other green vegetables to it.
People who try to lose weight replace their lunch with healthy collard vegetable salad.
Downsides and precautions
The collard greens vegetables are packed with multiple benefits, but they have a few potential side effects. As the scientific studies proved that the collard green leaves are rich in vitamin E, this vitamin E helps in blood clotting when it is used in normal amounts. But according to a study, if you take too many collard vegetables, it thins your blood, which causes other health issues when used with drugs like warfarin.
Another study proved that consuming vitamin K stabilizes anticoagulation therapy when people consume vitamin K.
So suppose you have any health issues, and your doctor said to take blood-thinning medicine. In that case, you should take care with the consumption of vitamin k. Because if you take these blood-thinning drugs and collard green vegetables, it will cause a serious health problem. So in order to avoid any health communication, don’t take
Collard greens vegetables contain a sufficient amount of fiber which is healthy. But eating too much fiber a day causes bloating or gas issues.
So if you want to add collard greens vegetables into your diet, start with a small amount and gradually increase the amount of collard greens vegetables in your diet because a sudden increase causes other health complications in your body.
Additionally, different studies’ results suggest increasing your water intake while taking collard greens vegetables.
Collard greens are super healthy because contain different healthy nutrients kike vitamins, minerals, fiber, etc. collard green leaves are used in different ways for improving health. This vegetable helps in weight loss, lowers blood sugar, improves eye health, digestion, etc.
You can add collard greens to your diet to improve your overall health.
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