Collard green is a leafy green vegetable, and it is a part of the Brassica family. However, cabbage, broccoli, and cauliflower belong to the same family as collard greens. This green collard is grown in the Mediterranean region, and people have been growing collard greens for ages. People were very well aware of the collard green benefits.
Collard green has been a part of many cuisines and is commonly used in many countries. This leafy green is full of vitamins, minerals, and other nutrients. If you want to get all the collard green benefits, you must include this vegetable in your regular diet.
In this article, we are going to discuss all the benefits and ways to consume it in your routine. So, if you are health-conscious and want to switch to a healthy diet, then keep reading!
Nutritional value of Collard Green
Collard green has a high nutritional value as compared to other vegetables. Here is a chart of the nutritional value of a serving of collard green. One serving contains 200grams approximately.
|Vitamin K||1074% of the DV|
|Vitamin C||58% of the DV|
|Folate||26% of the DV|
|Iron||10% of the DV|
|Potassium||13% of the DV|
If you are on a low-calorie diet, then collard green is a must for you. However, collard green is low in calories and has high fiber, as mentioned above. If you are struggling in your weight loss journey, this can be a miracle for you.
Talking about vitamins, collard green is also rich in vitamins like Vitamins A, C, and K. This makes collard green an excellent ingredient for skin, eyes, and bone health. If you want to stay healthy and work on yourself, then collard green is a perfect vegetable for you. You must incorporate this into your routine diet to get all the collar green benefits.
Health benefits of Collard green
Collard green is part of many different cuisines, and it is extremely rich in nutrients and vitamins. Moreover, collard green has several health benefits, and its rich in minerals and contains minerals like Vitamin C, Vitamin K, Vitamin A, calcium, and folate. This vitamin-rich leafy green has numerous health benefits, such as:
Collard green has anti-inflammatory properties, which help in reducing inflammation in the body. Moreover, it also contains components like Vitamins C, E, and carotenoids which also help in anti-inflammation.
However, inflammation is the root cause of many diseases and can cause several health issues. Collard green is also rich in fiber which helps in digestion and reduces inflammation in the gut. One of the major collard green benefits also includes boosting the immune system and also reducing chronic inflammation.
Improve Bone Health
As mentioned above, collard green contains calcium which helps in improving bone health and teeth. If you want strong bones and shiny teeth, then collard green is a perfect choice for you. Calcium in the collard green also helps in preventing osteoporosis and many other bone-related diseases.
Collard green has many components that are amazing for bone health, such as magnesium, calcium, phosphorus, and Vitamin K. All these nutrients and vitamins are essential for bone health and teeth. However, Vitamin K present in collard green helps in boosting bone density and metabolism.
A single serving of Collard green has sufficient vitamins and minerals for maintaining bone health and bone density in adults. By consuming collard green regularly, you can reduce the risk of bone disorders. Moreover, for a healthy and balanced diet, you must include collard green into your routine.
Especially women who are in the age group of 19 to 30 should definitely consume collard green. These women have higher risks of bone disorder and weakness. So, if you are in this age group, you must consume collard green in your routine.
Reduce the risk of Cancer
One of the significant collard green benefits include reducing the risk of cancer. Collard green contains antioxidant components such as Vitamin C, beta-carotene, and flavonoids that reduce the risk of cancer. These also help in protecting the body from damage caused by free radicals. These free radicals are the major cause of cancer. However, collard green also has sulforaphane which shows great anti-cancer properties. Moreover, sulforaphane also helps in the detoxification of carcinogenic cells, and it also helps in preventing the growth of cancerous cells in the longer run.
Another major component of collard green that helps in preventing cancer is fiber. Collard green contains a high amount of fiber. This helps in reducing the risk of colon and other digestive system cancers. Moreover, it also has vitamin K, which has anti-cancer properties. Especially vitamin K helps in particularly reducing the chance of prostate cancer. Thus, it will help in reducing the risk of cancer and fight carcinogenic cells.
Reduces the risk of Diabetes
Collard greens may be beneficial in reducing the risk of diabetes and improving blood sugar control in people with diabetes due to their nutrient content and anti-inflammatory properties. Collard greens are high in fiber, which can help slow the absorption of sugar into the bloodstream and improve blood sugar control.
However, Collard greens have a low glycemic index, meaning they don’t cause a rapid spike in blood sugar levels. However, Chronic inflammation has been linked to insulin resistance and type 2 diabetes. Collard greens contain antioxidants and anti-inflammatory compounds that may help reduce inflammation in the body, which can improve insulin sensitivity.
On top of that, Collard greens are a good source of several vitamins and minerals, including vitamin C, vitamin K, calcium, and iron. These nutrients are important for overall health and may help reduce the risk of diabetes. Additionally, Some studies have suggested that the compounds in collard greens may help improve insulin secretion, which can help improve blood sugar control.
Prevent Birth Defect
Collard greens are a great source of nutrients that are important for our health, especially folate, which is a B vitamin that plays a vital role in the healthy development of a growing fetus. Getting enough folate before and during pregnancy can help prevent birth defects in the baby’s brain and spine.
While collard greens can provide a good amount of folate, it’s important to keep in mind that they should not be relied upon as the only source of this nutrient. Pregnant women or those trying to conceive should make sure to consume a well-balanced diet that includes a variety of folate-rich foods like leafy green vegetables, beans, lentils, fortified cereals, and supplements as recommended by their healthcare provider.
Great for Skin and Hair
One of the major Collard green benefits is that it’s amazing for skin and hair health. Collard greens are a good source of nutrients that are beneficial for skin and hair health. They contain vitamins A and C, which are antioxidants that help protect the skin from damage caused by free radicals, and promote the production of collagen, a protein that gives skin its elasticity.
In addition, collard greens are also rich in biotin, a B vitamin that is essential for healthy hair, skin, and nails. Biotin plays a key role in the production of keratin, a protein that makes up the structure of hair, skin, and nails.
Eating collard greens as part of a balanced diet can help promote healthy skin and hair. However, it’s important to note that no single food can guarantee healthy skin or hair. A healthy diet, along with a consistent skincare and hair care routine, can help improve the overall health and appearance of skin and hair.
Good sleep and Mood
Collard greens are a rich source of magnesium, which is an important mineral that plays a crucial role in regulating mood and sleep. Magnesium helps to calm the nervous system, which can reduce anxiety and promote relaxation. By consuming collard greens, you can boost your magnesium levels, which can contribute to better sleep and a more stable mood.
Another benefit of collard greens is their high fiber content. Fiber can help regulate blood sugar levels, keeping them stable throughout the day. This can reduce the chances of experiencing mood swings due to hunger or low blood sugar levels. Additionally, the high fiber content in collard greens can keep you feeling full for longer periods, reducing the chances of overeating and weight gain.
Collard greens are also a great source of B vitamins, including folate. Folate is essential for regulating mood and improving sleep quality. It is particularly important for regulating serotonin levels, which can help promote feelings of happiness and well-being. By consuming collard greens, you can increase your folate intake, which can contribute to better sleep and a more stable mood.
In addition, collard greens are a low-calorie food that can help promote weight loss and improve overall health. Losing weight can improve sleep quality and help reduce the risk of depression and other mood disorders. By incorporating collard greens into your diet, you can provide numerous benefits, just like bay leaves, for your mental and physical health, including better sleep and mood regulation.
How to incorporate Collard Green into your diet?
There are several ways that you can incorporate collard greens into your diet. Moreover, it’s an essential part of many cuisines already. So, if you want to get all the Collard Green benefits, here are some delicious ways through which you can prepare a healthy and nutritious meal for yourself and get all the benefits of Collard Green.
Collard Green Chips
Collard green chips are a healthy and delicious snack. Simply wash the collard greens, remove the stems, and tear the leaves into bite-sized pieces. Toss the leaves with a little bit of olive oil, salt, and any other seasonings you like, such as garlic powder or paprika. Then, spread the leaves out in a single layer on a baking sheet and bake in the oven at 350 degrees Fahrenheit for 10-15 minutes or until they are crispy.
Sauteed Collard Greens
Sauteing collard greens with garlic and olive oil is a delicious and easy way to incorporate them into your diet. Simply wash the collard greens, remove the tough stems, and chop them into bite-sized pieces. Heat some olive oil in a pan, add chopped garlic, and saute the collard greens until they are wilted and tender. Season with salt and pepper to taste.
Collard Green Wraps
Collard greens make a great substitute for tortillas or bread when making wraps. Wash the collard greens and remove the tough stems. Use a vegetable peeler to shave the remaining stem down to make it easier to roll up. Then, add your desired fillings, such as hummus, avocado, and grilled chicken, and roll the collard green up into a wrap.
Collard Green Smoothies
Collard greens can be added to smoothies for an extra boost of nutrients. Simply blend some collard greens with your favorite fruits and other ingredients, such as banana, almond milk, and peanut butter. I love having this as a pre-workout drink, and the mild flavor of collard greens makes them a great addition to any smoothie.
The Bottom Line
Collard green is full of nutrients and vitamins. If you want to get all the collard green benefits, then you must consume it regularly. There are so many delicious collard green recipes that you can easily make at home. Moreover, collard green helps in boosting your immune system and reduces the risk of cancer, diabetes, and many other chronic diseases.
The best part is that it’s low in calories and has a high fiber content. It is ideal for someone who wants to reduce weight and take a step ahead in the weight loss journey. So, take a step toward a healthy lifestyle by adding collard greens to your diet.
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