Collard greens are an often ignored nutrient-filled superfood with numerous health benefits typical of many better known leafy green vegetables, like kale and spinach.ย They are a staple of American Southern cuisine, and African-American cuisine, and in Jamaica Collards are called “Bush Cabbage.”
Nutritional Content of Collard Greens
Rich in Vitamins and Minerals Collard greens are a good source of fiber, vitamins A, C, and K, as well as minerals like iron and potassium. Vitamin A is important for maintaining healthy vision, and Vitamin C helps boost the immune system and promote healthy skin. Vitamin K is important for blood clotting and bone health, and calcium is necessary for strong bones. Iron is for the production of hemoglobin, which carries oxygen in the blood.
This table lists the nutritional content of collard greens, including vitamins and minerals and the percentage of the recommended daily allowance (RDA):
| Nutrient | Amount per 100g | Percentage of RDA |
|---|---|---|
| Energy | 83 kcal | 4% |
| Total Carbohydrates | 18.7 g | 6% |
| Dietary Fiber | 4.4 g | 18% |
| Total Sugar | 12.4 g | |
| Protein | 1.7 g | 3% |
| Fat | 1.5 g | 2% |
| Vitamin C | 12.5 mg | 14% |
| Vitamin K | 16.7 ยตg | 21% |
| Folate | 48.0 ยตg | 12% |
| Potassium | 236 mg | 7% |
| Calcium | 11 mg | 1% |
| Iron | 0.6 mg | 4% |
Note that the nutritional values may vary depending on the source and method of measurement. These values are based on average amounts and are meant to be used as a general guide. The RDA values used in this table are based on an average adult diet of 2,000 calories. Individuals may have different nutrient needs based on their age, gender, weight, and level of physical activity.
Health Benefits of Collard Greens
Heart Health Benefits
Collards are high in fiber, which has been shown to lower cholesterol levels and reduce the risk of heart disease. The fiber in collard greens also helps regulate digestion. This can also make you feel full and not hungry, helping to reduce food intake and otherwise help with weight and diet. In addition, collard greens contain a variety of antioxidants that help protect the heart and reduce inflammation in the body.
Weight Management and Dieting
Collard greens are low in calories and high in fiber, making them a great food for those looking to manage their weight. The fiber in collard greens helps you feel full and satisfied, reducing the likelihood of overeating. Additionally, the high levels of vitamins and minerals in collard greens can help keep you feeling energized and motivated to stick to your healthy eating habits.
Potential to Boost the Immune System
Collard greens are high in Vitamin C, which helps boost the immune system and reduce the risk of illness and infection, particular concern in the post-COVID pandemic world. Vitamin C also helps the body absorb iron, which is important for maintaining a healthy immune system. In addition, the antioxidants in collard greens might help protect the body from damage from harmful free radicals.
Easy to Incorporate into Your Diet Routine
Collard greens are a versatile food that can be easily incorporated into your diet. They can be boiled, steamed, or sautรฉed, and are often used in soups, stews, and casseroles. Collard greens can also be enjoyed as a side dish or added to salads for extra flavor and nutrition.
Recipe Ideas for Collard Greens
Usually you can use collard greens in as a substitute for spinach or kale in a lot of recipes. Here are some other recipe ideas for collard greens:
Collard Greens Salad: Toss chopped collard greens with your favorite salad ingredients, such as cherry tomatoes, sliced red onion, crumbled feta cheese, and a simple vinaigrette dressing.
Collard Greens with Sausage: Brown sliced chicken sausage in a large pot, then add chopped collard greens, onions, garlic, and a little chicken broth. Simmer until tender and serve as a side dish with your favorite Southern-style entree.
Collard Greens Soup: Simmer collards with diced potatoes, onions, garlic, and chicken or vegetable broth until everything is tender. Puree the soup until smooth, and then serve with a dollop of sour cream or Greek yogurt.
Collard Greens Wraps: Use blanched collard green leaves as a wrap for your favorite sandwich fillings, such as grilled chicken, avocado, and hummus.
Collard Greens and Cornbread: Make a batch of cornbread and serve it alongside a pot of simmered collard greens, cooked with diced ham hocks or smoked turkey for added flavor.
Collard Greens Stew: Combine collard greens, black beans, diced tomatoes, onions, garlic, cumin, and chili powder in a slow cooker. Cook on low for 6-8 hours or until everything is tender and flavors have melded.
Disadvantages of Collard Greens
While collard greens have many health benefits, there are also some potential disadvantages to keep in mind:
Oxalate Content: Collard greens contain oxalates, which are natural substances that can bind to calcium and cause kidney stones in some people. Individuals with a history of kidney stones may want to limit their intake of collard greens.
Digestive Issues: Eating large quantities of collard greens can cause gas, bloating, and other digestive discomfort for some people. It is important to gradually increase your intake of collard greens and other cruciferous vegetables to allow your body time to adjust.
Pesticide Residues: Collard greens, like other leafy greens, can be sprayed with pesticides to prevent insect damage. It is important to wash collard greens thoroughly before eating them to remove any pesticide residues.
Goitrogenic Effects: Collard greens, like other cruciferous vegetables, contain compounds that can interfere with thyroid function in large quantities. People with thyroid issues may want to limit their intake of collard greens and other cruciferous vegetables.
Not Suitable for Everyone: Collard greens may not be suitable for everyone, such as those with certain medical conditions, allergies or sensitivities. It is always best to consult with a healthcare professional before making significant changes to your diet.
All in all, collard greens are a lesser known nutrient-filled leafy green that offer a wide range of health benefits. From promoting heart health to boosting the immune system, collards can bring some interesting regional flair to your diet.