Health Benefits of Eating
Help Reduce Effects of SmokingSmoking, both primary and secondary, causes vitamin A deficiency due
to a compound known as benzo[a]pyrene in cigarettes. Collard greens
contain high amount of essential vitamin A to provide you with this
health advantage -- reducing the side effects of smoking.
Good Source of Vitamin AAs mentioned above, collard greens are enriched with retinol or
vitamin A. They supply 222% of RDA of retinol in every 100 g. Health
purposes of high vitamin A food intake are abundant. They help
reduce the risk of eye disease such as age-related macular disease
and cataracts. The vitamin also helps eliminate acne problems, and
keep your skin shiny, soft and moisture.
Rich in Vitamin KCollard greens are loaded with vitamin K. Every 100 leaves give you
426 % of RDA of the nutrient. Vitamin K plays an important role in
boosting osteotrophic activity, which is crucial for strong bones.
It also has health effects like promoting blood clotting, improving
brain function and avoiding calcification.
Prevent CancerCollard greens have many health properties which are anti-cancer.
These include sulforaphane and di-indolyl-methane. Research has
found these substances to be useful in fighting breast, cervical,
prostate, colon and ovarian cancers. Besides, vitamin A, C and K in
the vegetable are also powerful antioxidants, which rid your body of
Beneficial for Heart HealthFolate (vitamin B9) contained in collard greens is capable of
reducing the effects of homocysteine, thus decreasing the damage
done to the blood vessel walls. Riboflavin (vitamin B2) is able to
stimulate the production of glutathione, a potent antioxidant that
protect lipids from being assaulted by free radicals. Niacin (vitamin B3),
meanwhile, assists in lowering cholesterol levels in the body. All
these vitamins contribute to better heart health.
Other Health Facts of Collard GreensThe merits of collard greens have also been linked to weight loss
due to low calories and high dietary fiber. It is said to help cure
constipation, treat haemorrhoids and relieve the symptoms of
menopause. The vegetable is also a good source of minerals,
especially calcium, which is great for bone health and to reduce PMS
Overview and Facts about Collard Greens
Collard greens (scientific name Brassica oleracea Acephala Group)
are a plant with large, smooth, dark-green leaves and related to
kale, cabbage and mustard greens. The plant is originated from the
Mediterranean. Today, collard greens are grown largely in South
America, Africa, Portugal and Spain.
Collard greens can be found in many forms -- fresh, canned or
frozen. They are available year-round. When selecting the vegetable,
pick the ones that are unblemished and deep green. Stay away from
those with discolored and wilted leaves. Usually, small leaves are
more tender compared to the bigger ones, and their flavor is also
To store collard greens, keep them in the refrigerator. Do not wash
the leaves. Just wrap them in damp paper towels and seal them in the
plastic bag. Store them in the crisper drawer for not more than 5
Collard Green Nutrition Facts and
of 1 cup (36 g) Raw Collards
Collard Green Recipe
Collard Greens and Bacon Recipe
- 2 slices bacon, cut into small pieces
- 1 onion, coarsely chopped
- 60 ml apple cider vinegar
- 1 kg collard greens, large stems discarded and leaves chopped
- 1 cup water
Cook the bacon in a big pot over medium heat until browned. Add the
onion and cook until tender. Add the vinegar and cook until it has
reduced. Add the collard greens and stir well. Add the water, cover
and cook for 15 minutes, stirring occasionally. Open the cover and
cook until the water has evaporated fully. Lastly, season to taste
Collard Green Side Effects
People with gall bladder and kidney problems should avoid eating
collard greens due to oxalate content.
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