If you're looking for a nutritious and low-calorie addition to your meals, look no further than collard greens. Just two cups of raw collard greens contain 25 calories—an impressively low number considering the many health benefits they offer. High in fiber, vitamins, and minerals, collard greens are a smart choice for anyone looking to improve their overall health and wellness.
In addition to being a low-calorie food, collard greens are also packed with nutrients. Just one cup of chopped collard greens provides 308% of the recommended daily value of vitamin K, as well as 58% of vitamin C, 27% of vitamin A, and 15% of calcium. They're also a good source of folate, iron, and potassium.
In this article, we'll explore the many health benefits of collard greens, from improving digestion to supporting heart health and more.
Collard Greens are Nutrient-Dense
As mentioned, collard greens are one of the most nutrient-dense foods you can eat. They're particularly high in vitamin K, which is important for bone health and proper blood clotting. Collard greens also contain powerful antioxidants that help fight inflammation and reduce the risk of chronic disease. In addition to vitamin K, collard greens are a good source of vitamin C, vitamin A, calcium, and folate. They're also rich in fiber, which is important for digestive health and can help you feel full and satisfied.
Collard Greens Help Improve Digestion
Thanks to their high fiber content, collard greens are great for supporting healthy digestion. Fiber helps move food through the digestive system, preventing constipation and promoting regular bowel movements. It can also feed the beneficial bacteria in your gut, which can improve overall digestive health. In addition to fiber, collard greens contain glucosinolates, which are sulfur-containing compounds that are broken down in the body into compounds that support digestive health.
Collard Greens Support Heart Health
Collard greens are particularly good for your heart health. They contain compounds that help lower blood pressure, reduce inflammation, and improve cholesterol levels. These benefits can reduce your risk of heart disease and stroke. One of the compounds found in collard greens is called sulforaphane, which has been shown to reduce inflammation in the body, including the blood vessels. This can improve blood flow and lower blood pressure.
Collard Greens May Help Fight Cancer
Another benefit of collard greens is their potential to help fight cancer. They contain compounds that have been shown to have anti-cancer properties, including sulforaphane and diindolylmethane (DIM). These compounds may help prevent cancer cells from growing and multiplying. In fact, some studies have shown that consuming cruciferous vegetables like collard greens regularly can reduce the risk of certain types of cancer, including lung, breast, and colon cancer.
Collard Greens Are Low in Calories
As mentioned in the introduction, collard greens are an extremely low-calorie food. This makes them a great choice for anyone looking to lose weight or simply maintain a healthy weight. You can eat a lot of collard greens without consuming many calories, which can help you feel full and satisfied without overeating.
Collard Greens Can Boost Immunity
Collard greens are also rich in vitamin C, an important nutrient for immune function. Vitamin C helps boost the production of white blood cells, which are responsible for fighting off infections and illnesses. It's also an antioxidant, which means it can help protect your cells from damage caused by free radicals.
Collard Greens Can Improve Vision
Collard greens are a good source of vitamin A, a nutrient that's essential for eye health. Vitamin A helps protect the cornea and may help prevent age-related macular degeneration. It can also help maintain healthy skin and mucous membranes.
Collard Greens Contain Anti-Inflammatory Properties
Inflammation is thought to be an underlying factor in many chronic diseases, from arthritis to diabetes to cancer. Collard greens contain compounds that help fight inflammation in the body, which may help reduce the risk of these diseases. One of the compounds found in collard greens is called kaempferol, which has been shown to have strong anti-inflammatory properties. Sulforaphane, which is also found in collard greens, has been shown to reduce inflammation in the gut and may help improve digestive health as a result.
Collard Greens Can Help Regulate Blood Sugar
For people with diabetes or anyone looking to maintain healthy blood sugar levels, collard greens are a great choice. They're low in carbohydrates and high in fiber, which can help regulate blood sugar levels and prevent blood sugar spikes and crashes. Collard greens also contain compounds that help improve insulin sensitivity, which can further aid in regulating blood sugar levels.
Collard Greens Can Improve Skin Health
Finally, collard greens may also benefit your skin health. They contain vitamin C, which is important for collagen production and can help improve skin elasticity. They also contain beta-carotene, which may help protect the skin from sun damage and improve overall skin health.
Collard greens are a versatile and easy-to-prepare vegetable that can provide a wide range of health benefits. Whether you're looking to improve your digestion, support your heart health, or simply add more nutrients to your diet, collard greens are a smart choice.
5 FAQs about Raw Collard Greens
1. How do collard greens benefit my health?
Collard greens are low in calories and high in fiber, vitamins, and minerals. They also contain antioxidants and anti-inflammatory properties, which can help reduce the risk of chronic diseases.
2. Can I eat collard greens raw?
Yes, you can eat collard greens raw. They have a slightly bitter taste, so you may need to add some dressing or toppings to enhance the flavor.
3. How do I prepare collard greens for a salad?
To prepare collard greens for a salad, rinse them thoroughly and remove the tough stems. Then, chop the greens into small pieces and massage them to help soften their texture.
4. What are some ways to cook collard greens?
You can cook collard greens by steaming, boiling, sautéing, or roasting them. They are a versatile vegetable that can be added to soups, stews, and casseroles.
5. How can I store collard greens to keep them fresh?
You should store collard greens in the refrigerator in a container or plastic bag to keep them fresh for up to five days. Avoid washing them until you're ready to use them, as excess moisture can cause them to spoil more quickly.