Collard greens are an excellent choice for a green leafy vegetable. Collards have benefits for the heart, blood pressure, digestion, cancer prevention, bone health and overall organ function.
Collard Greens Are An Excellent Source of Calcium
One cup of collards contains 20% of the daily value of calcium. Calcium is important because it aids in nerve signaling which helps to keep muscle tissue healthy. It also helps with blood clotting and hormone secretion. Calcium plays an essential role in skeletal health by helping bones remain strong and dense throughout life. Research has shown that high intake of calcium can reduce body weight or fat mass through increased loss of adipose storage in the form of lipids (fat).
Additional Nutrients In Collard Greens
There are also additional nutrients in collard greens that help improve heart health. These nutrients include fiber which helps reduce cholesterol levels and blood pressure, iron which aids in oxygen transportation from the lungs to cells all over the body and potassium which helps regulate fluid balance throughout the body. According to The World’s Healthiest Foods, “Collard greens are one of the most nutrient dense green leafy vegetables, which also makes them an excellent anti-inflammatory food.” People who suffer from inflammatory bowel diseases such as ulcerative colitis or Crohn’s Disease can benefit greatly by eating foods like collard greens. Collard greens’ high fiber content helps with digestion.
Several Ways To Enjoy
Although Collard greens can be cooked and enjoyed like most types of vegetables, they can also be eaten raw, added to salads or even sandwiches for a healthy meal option. They can be boiled or steamed then added into recipes that require little to no fat or oil such as stir-fry dishes with vegetables or quinoa for a protein source. They may even be added to soup broth to make a more filling meal option.
Collards can be used as a substitute in recipes that usually call for beef or pork products. For example, people who eat meat may enjoy adding collard greens into their breakfast burrito instead of bacon. Collard greens can also be substituted for tortillas and egg whites with pico de gallo and salsa in a vegan burrito. Even restaurants with healthy options can add collard greens to their menu for people looking for a delicious meal that benefits the weight loss process.
Still More Benefits
Collard greens have been used for decades by chefs and health experts alike to promote a healthier lifestyle. Collards provide ample amounts of vitamins A, C and K, with high levels of calcium and iron.
Studies show that one cup of collard greens contain up to 90mg of vitamin K1, which is essential in maintaining bone health. This same cup contains 30 percent of the recommended daily value for vitamin A, as well as 40mg of calcium, all 10% or more of the required daily amount for magnesium and zinc respectively. Studies show that eating foods rich in calcium like collard greens, helps to lose weight or body fat.
Cancer Prevention Benefits Are Important Benefits of Eating Collard Greens
People who regularly eat green leafy vegetables like collards have benefits when it comes to cancer prevention.
“Science Daily” published findings in October 2008 which showed that “the consumption of cruciferous vegetables is associated with a reduced risk of several types of cancer, including lung, colon, breast, bladder and prostate cancers.” These benefits are due in part to fiber which helps move food through the digestive tract more quickly. This then lowers exposure time to carcinogens that are linked to certain cancers Collard greens are rich in fiber and this benefits the digestive system.
Health Benefits Of Eating Collard Greens Also Include Benefits To Hair, Skin And Nails
Collards are high in vitamin K whih helps hair grow faster. Eating foods high in vitamins A, C and E help keep skin healthy by reducing inflammation, preventing free radical damage and providing nutrients that promote collagen production for smooth skin. Vitamin C can reduce water retention under the eyes causing dark circles or bags under them while giving your body immunity against illness which will prevent acne breakouts due to stress or excess oil on the face. Healthy nails look strong and shiny with a glossy appearance to them which is an indication of vitamin B12 found in leafy greens.
With benefits like these, it’s no wonder why so many people choose to eat leafy green vegetables like Collard Greens every day.