Collard greens are part of the
cruciferous vegetable family. They contain nutrients that can play an important
role in a healthful diet.
The cruciferous family includes bok choy, kale,
broccoli, Brussels sprouts, cabbage, rutabaga, and turnips. Cruciferous
vegetables are high in nutrients and low in calories.
Health benefits
A diet
that is rich in fruits and vegetables appears to help reduce the risk of many
lifestyle-related health conditions.
A high intake of plant foods, such as collard greens, appears to decrease the risk of a number of health conditions,
including obesity and overall
mortality, diabetes, and heart
disease.
Bone health
A low intake of vitamin K
can increase the risk of osteoporosis and bone fracture.
Vitamin K acts as a modifier of bone matrix proteins, it improves calcium absorption,
and it may reduce urinary excretion of calcium.
One cup of boiled collard greens provides 770 micrograms of vitamin K.
The 2015-2020 United States Dietary Guidelines recommend that a woman aged
19 to 30 years should consume 90 mcg a day of vitamin K, and a man of the same
age should consume 120 mcg.
One cup of collard greens provides this much vitamin K several times
over.
Cancer
Studies suggest that people who eat plenty of cruciferous vegetables
have a lower risk of developing
various types of cancer, including cancer of the
upper digestive tract, colorectal, breast
cancer, and kidney
cancer.
Cruciferous vegetables have sulfur-containing compounds known as
glucosinolates.
These compounds may help prevent the cancer process at different stages
of development for lung, colorectal, breast, and prostate cancers, and possibly melanoma,
esophageal cancer, and pancreatic cancer.
In 2017, researchers published the
results of a study involving nearly 3,000 people. They were looking for
possible links between the incidence breast cancer and the consumption of
cruciferous vegetables.
The findings suggested that consuming cruciferous vegetables may lower
the risk of breast cancer, especially in women who have not yet reached menopause.
They note that cooking methods may make a difference, as cooking some
cruciferous vegetables can reduce the levels of glucosinolates.
Whether this is true of collard greens or not was unclear from this
study, as most people do not eat collard greens raw.
There is evidence that collard greens and other green vegetables
that contain high amounts of chlorophyll can help to block the carcinogenic
effects of heterocyclic amines. These substances are generated when grilling
foods at a high temperature.
Diabetes and liver function
The 2015-2020 Dietary Guidelines for Americans recommend 22.4 to 28 grams of
fiber a day for women, depending on age, and 28 to 33.6 grams a day for men.
Results of a study published in 2014 suggest that a high intake of
fiber might reduce inflammation and
glucose levels in people with type 1 diabetes.
It may help people with type 2 diabetes to achieve
better levels of blood sugar, lipids, and insulin.
One cup of boiled collard greens provides nearly 8 grams of fiber.
Collard greens also contain an antioxidant known
as alpha-lipoic acid.
Studies suggest that
alpha-lipoic acid (ALA) can lower glucose levels, increase insulin sensitivity,
and prevent changes related to oxidative stress in
people with diabetes. It can also help to regenerate liver tissue.
Investigators have also observed that ALA may decrease the symptoms of
peripheral neuropathy in
people with diabetes.
However, it remains unclear whether ALA can be effective as a long-term
treatment. In addition, studies have used intravenous ALA. Oral supplementation
may not provide the same benefits.
Excessively high doses of ALA appear to produce adverse effects similar to those
caused by too little. While "normal" amounts can help prevent
oxidative stress, high levels may lead to cell damage.
Researchers have found that
consuming collard greens improved liver function in rats with high
blood pressure.
Digestion
Collard greens are high in both fiber and water content. These help to
prevent constipation,
promote regularity, and maintain a healthy digestive tract.
Healthy skin and hair
Collard greens have a high vitamin A content. Vitamin A is necessary for
sebum production, and this keeps hair moisturized.
Vitamin A is crucial for the growth of all bodily
tissues, including skin and hair. It also supports the immune system
and the eyes and helps keep the body's organs healthy.
Vitamin C enables the body to build and maintain levels of collagen,
which provides structure to skin and hair.
An adult woman needs 75 mg of vitamin C a
day, and a man needs 90 mg. A cup of boiled collard greens provides nearly 35
mg of vitamin C.
Iron prevents anemia,
a common cause of hair
loss. A lack of iron in the diet can affect how efficiently the body
uses energy. Collard greens, spinach, lentils, tuna, and eggs are good sources
of iron.
Adults need to consume 8 mg of iron a day,
and women during their reproductive years need 18 mg. One cup of boiled collard
greens provides 2.5 mg of iron.
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