Introduction
Collard greens, often referred to as collards, are leafy green vegetables categorized within the Cruciferous brassica family. This family encompasses various other greens like lettuce, cabbage, Swiss chard, spinach, kale, turnip, and mustard greens. Rich in nutrients such as vitamin K, A, calcium, folate, and antioxidants, collard greens offer a host of health benefits. They can be enjoyed either in their raw state or with a quick cooking process.
What Is the Nutrition Content of Collards?
Collard greens, commonly referred to as collards, are part of the cabbage family of vegetables. These veggies are considered cruciferous, and recent nutritional research highlights their potential in reducing the risk of cardiovascular disease and certain cancers. The distinctive deep green hue of collard greens is a clear indicator of their abundant antioxidant content, which is known to provide various health benefits.
A single serving of one cup of chopped collard greens (raw) would yield only a mere 11.5 calories, around 0.06878 ounces of carbohydrates, a negligible 0.0077 ounces of fat, and only 0.038 ounces of protein. It can also yield about 0.0029 ounces of calcium. The nutrition information provided by The United States Department of Agriculture (USDA) for 3.5274 ounces of raw collard greens are:
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Fiber: 0.14 ounce.
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Sugar: 0.016226 ounce.
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Protein: 0.106 ounce.
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Calcium: 0.0081 ounce.
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Fat: 0.021 ounce.
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Sodium: 0.00059 ounce.
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Carbohydrates: 0.1911 ounce.
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Total Calories: 32 calories.
Collard greens have minimal fat content, making them a versatile addition to healthy or low-fat diets. They can be paired with various foods. If cooked with good fats like olive oil, it will have the recommended nutrients too. Using healthy fats helps absorb vitamins like vitamin K that these greens are packed with. collard greens may not be significant protein sources, still, get around 0.035274 ounces of protein in a serving or cup of collard greens.
Rich in multivitamins and nutrients, they are a vitamin K powerhouse, just one cup of cooked collard greens offers roughly eight times the daily requirement. These greens are also abundant in vitamins A, C, folate, beta-carotene, and carotenoids like lutein and zeaxanthin. Low in calories like other leafy greens, collards are a seamless fit in balanced, low-calorie, or weight-loss diets. Their cruciferous nature links them to reduced risks of various cancers, including prostate, breast, and lung cancers.
What Are the Several Systemic Health Benefits of Consuming Collard Greens?
The systemic health benefits of consuming collard greens include:
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Improves Heart Health: High intake of leafy and cruciferous vegetables, as mentioned earlier is associated with an individual being at a much lower risk of developing cardiovascular disease, in fact as much as 16 percent lower than the population who do not consume dark or leafy greens. According to the research analysis of nearly eight different global studies, the dietary fiber in collard greens is beneficial in preventing chronic health issues that predispose an individual to low immunity or to an immunocompromised health state. Say, people who consume more fiber are associated with a lower risk of developing type 2 diabetes, obesity, and several types of gastrointestinal Infections and diseases.
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Boosts Eye Health: The major antioxidant in collard greens is the component called lutein which is related to vitamin A and an important precursor for maintaining healthy vision. Also, the antioxidants present in collards help protect the eyes from age-related degeneration and diseases.
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Repairing of Cells and Preventing Cellular Damage: Apart from lutein, collard greens also have essential antioxidants that prevent or fight harmful free radicals in the body that are responsible for causing oxidative stress and inflammation. Hence these dark greens can easily prevent cellular damage when included in the diet.
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Low in FODMAPS: People who follow a low-FODMAP (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols) diet or in managing the clinical symptoms of irritable bowel syndrome, celiac sensitivity, or Crohn's disease (an inflammatory bowel disease causing chronic inflammation of the digestive tract), can safely consume collard greens because they are low in FODMAPS.
Are Allergies or Adverse Effects Possible by Consuming Collard Greens?
While allergies to collard greens are rare, it is worth noting that some people who are allergic to other cruciferous vegetables in the Brassica family might have a reaction. This could be due to cross-reactivity with mugwort pollen or mustard. If experience allergic symptoms after eating collard greens, it is important to consult a doctor. They can guide on handling this sensitivity to cruciferous greens and suggest alternative ways to maintain a nutrient-rich diet. Collard greens contain a lot of oxalates, making them less suitable for people with kidney problems or those prone to kidney stones. In people with kidney issues, it is wise to avoid high-oxalate foods like collards and foods high in calcium, such as dairy products or tofu. Eating raw cruciferous vegetables, including collard greens, can sometimes affect thyroid function due to their natural compounds. If having a thyroid issue, it is a good idea to either limit the intake of these veggies or ensure they are well-cooked before eating.
What Are the Tips for the Purchase, Storage, and Culinary Use of Collards?
Always look for the collard which has dark green leaves without any sign of yellowing. Store the fresh collard greens in a plastic bag in a refrigerator for a maximum of up to five days. Avoid washing the greens until they are ready to use. After chopping the greens, one can add them or include them in any recipe, be it in their raw or sauteed, steamed, or boiled form. Steaming the greens ensures preserving many of the vitamins and minerals present in them. Boiling usually leaches out the vitamins and minerals into the water. Adding some fat sources can definitely help in absorbing the vitamins and minerals present in collards to a great extent. Try sauteing the greens with garlic and olive oil or can experiment with collard greens dressings with a dash of lemon juice.
Conclusion
Collard greens, part of the robust Cruciferous brassica family, are vibrant, antioxidant-rich vegetables. Regular consumption of these dark green powerhouses through diet has been linked to the potential prevention of cardiovascular disease and cancer, as suggested by nutritional evidence. However, if having any underlying health concerns like kidney or thyroid issues, or undergoing medical treatment, it is better to seek guidance from a registered dietitian or nutritionist before incorporating these greens into the diet.
