Collard greens, descendants of the wild cabbage, are thought to have been eaten since prehistoric times. They were first mentioned in United States history in the late 17th century. An integral part of traditional southern cuisine, collard greens are healthiest when steamed until bright green and soft. But the best news is- collard greens are at their peak right now (January through April)!
A single serving of collard greens has a mere 46 calories and contains no cholesterol. Though it is low in calories and cholesterol, it is high in dietary fiber, which helps control hemorrhoids, constipation, and colon cancer diseases.
Collard greens have tons of vitamin K, vitamin A, manganese, vitamin C, dietary fiber, calcium, vitamin B1, vitamin 6, iron, vitamin E, copper, protein, magnesium, phosphorus, vitamin B5, folate, omega-3 fatty acids, niacin, vitamin B1, and potassium. The fiber content- over 7 grams per cup- make this veggie an excellent choice for digestive system support.
Collard greens just might be the best out there! These greens contain more than 350 micrograms of folate in every hundred calories- 50% more than in 100 calories of broccoli, 100% more than in 100 calories of Brussel’s sprouts, 3 times the amount in 100 calories of cabbage, and over 7 times the amount in 100 calories of kale.
Collard greens are a natural source of antioxidants. The wide spectrum of antioxidants found in collard greens help to lower oxidative stress in our cells. Lowering oxidative stress can even lower your risk of cancer!
The vitamin K and omega-3 fatty acids in collard greens provide us with anti-inflammatory nutrients. Decrease of unwanted inflammation can significantly decrease risk of cancer and other chronic diseases, especially cardiovascular diseases.
Researchers have found that cruciferous vegetables of all kinds lower risk of health problems and may also be able to prevent (and maybe even reverse) blood vessel damage. Cruciferous vegetables bind bile acids in the digestive tract, which makes it easier to excrete bile acids from the body. Since bile acids are made of cholesterol, this is how collards can lower cholesterol levels. It is certainly worth noting that collard greens outshine kale, mustard greens, broccoli, and Brussel’s sprouts in their abilities to do this, and steamed collards were even better than raw.
Fun Facts:
-Collard greens are commonly eaten in the southern United States to ensure a wealthy New Year, because their leaves resemble folded money. -Not all people can taste the bitterness in collard greens- only about 70% of the human population. -Don’t overcook your collards! When overcooked, they will emit an unpleasant sulfur smell -Collard Greens (Brassica oleracea) were designated as the Official Vegetable of South Carolina in 2011.
So, if you want increased nutrition, a decreased risk of disease, and to eat a delicious cruciferous vegetable at the peak of its growing season, have some collard greens!
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