Collard greens—or simply “collards”—are a member of the cabbage (Brassica) household of greens, which suggests they’re a cruciferous vegetable. Their darkish inexperienced pigment is a sign they comprise nutritious antioxidants. Collards are additionally a superb supply of many nutritional vitamins and minerals, together with calcium. You should utilize them as you’d any darkish leafy greens, like kale or spinach.
Collard Greens Vitamin Details
The next diet data was supplied by the USDA for 1 cup of uncooked collard greens.
- Energy: 11.5
- Fats: 0.22g
- Sodium: 6mg
- Carbohydrates: 2g
- Fiber: 1.4g
- Sugar: 0.2g
- Protein: 1g
- Calcium: 83.5mg
A cup of uncooked collard greens could be very low in carbohydrates, containing merely 2 grams. As with most non-starchy greens, there isn’t a scientific examine of the glycemic index of collards, however it’s assumed to be low. A lot of the carbohydrate in collard greens is fiber; it has a small quantity of naturally occurring sugar.
Collard greens have solely a hint quantity of fats on their very own. If they’re cooked in fats (reminiscent of olive oil), nonetheless, the ensuing dish will comprise fats. Cooking them in fats will assist an individual soak up the fat-soluble nutritional vitamins present in collard inexperienced reminiscent of vitamin Ok.
Like different greens, collard greens are usually not excessive in protein, however they do comprise 1 gram per cup uncooked.
Nutritional vitamins and Minerals
Leafy greens like collards are filled with vitamins. Collard greens are a superb supply of vitamin Ok (1 cup of cooked collard greens has eight occasions the day by day requirement), vitamin A, vitamin C, folate, beta-carotene, and different carotenoids reminiscent of lutein and zeaxanthin.
Well being Advantages
The cruciferous greens (which embrace broccoli, cauliflower, cabbage, kale, and different leafy greens like kale and collards), as a bunch, have been proven to have quite a few helpful properties.
Could Decrease Most cancers Threat
Analysis is ongoing, however some research have proven that greater consumption of cruciferous greens might cut back the chance of some cancers, together with prostate, breast, and lung cancers.
Improves Coronary heart Well being
Excessive consumption of leafy and cruciferous greens is related to a decrease threat of heart problems (as a lot as 16% decrease), based on an evaluation of eight completely different research.
A method cruciferous greens might assist shield the guts is by decreasing atherosclerosis (hardening of the arteries). One examine of girls’s vegetable consumption discovered that solely cruciferous veggies provided this profit.
As well as, greater intakes of fiber might assist to enhance coronary heart well being by decreasing dangerous ldl cholesterol and decreasing blood stress.
Lowers Threat of Continual Illness
That dietary fiber in collard greens affords an array of different well being advantages. Individuals who eat extra fiber are at decrease threat for stroke, diabetes, weight problems, and a few gastrointestinal ailments.
Promotes Eye Well being
One of many antioxidants in collard greens is lutein. This compound, associated to vitamin A, is essential to wholesome imaginative and prescient and helps shield the eyes from age-related degeneration and ailments.
Repairs Cell Injury
Together with lutein, collard greens comprise different antioxidants that may assist shield the physique from oxidative stress and irritation.
Low in FODMAPs
Individuals who observe a low-FODMAP eating regimen (a eating regimen low in fermentable oligo-, di-, mono-saccharides and polyols) to handle signs of irritable bowel syndrome or Crohn’s illness can safely eat collard greens.
Although unusual, allergic reactions to meals within the Brassica household have been reported, generally with cross-reactivity to mugwort pollen or mustard. In case you expertise signs of an allergic response after consuming or dealing with collard greens, seek the advice of with a physician about how you can handle this sensitivity.
Collard greens are a superb supply of vitamin Ok. Whereas this can be a helpful vitamin, it could intervene with sure blood-thinning medicines. In case you take Coumadin (warfarin), talk about your vitamin Ok consumption together with your physician.
Collard greens are additionally excessive in oxalates, which in some individuals could cause painful kidney stones. When you’ve got any kidney issues, you could need to restrict your consumption of collard greens or take into account consuming high-oxalate meals like collards together with meals containing calcium (reminiscent of dairy merchandise or tofu). Consuming these meals collectively makes them much less more likely to kind into kidney stones.
Particularly when consumed uncooked, cruciferous greens comprise naturally occurring chemical compounds that will intervene with thyroid perform. When you’ve got a thyroid situation, you could must eat fewer of those greens, or make sure to prepare dinner them previous to consuming.
Though there are numerous cultivars of collard greens, generally, they don’t seem to be bought as completely different varieties or underneath completely different names. You can too purchase frozen or canned collards. Nutritionally, these choices are akin to uncooked greens, besides that canned collards have considerably extra sodium.
When They're Greatest
Collard greens are a winter crop, however they’re usually obtainable all yr spherical. When buying, search for darkish inexperienced leaves (with out yellowing).
Storage and Meals Security
You may retailer contemporary collard greens in a plastic bag within the fridge for about 5 days. Keep away from washing till you might be prepared to make use of. Rinse totally or soak in chilly water to take away grime. To freeze, blanch first.
There are many other ways to organize collards, however frivolously cooking is the way in which to get probably the most vitamins and cancer-preventing phytonutrients from them.
First, rinse the collards properly. After that, separate the leafy half from the woody stem. (The stem may be eaten, nevertheless it takes longer to prepare dinner.) Chop the collard greens into bite-sized items. At this level, you may embrace them in lots of recipes uncooked or sauté, steam, or boil them. Steaming will protect most of the nutritional vitamins and minerals in collards. Boiling can leach nutritional vitamins and minerals into the water. Including some fats will help to soak up nutritional vitamins and minerals. Attempt sautéing with garlic and olive oil and dressing with slightly lemon juice.
Wholesome Collard Greens Recipes to Attempt
- Smoky Collards With Chickpeas
- Collards With Cornmeal Dumplings
- Tuna Salad Collard Inexperienced Wrap
- Baked Eggs and Greens