7 Health Benefits Of Collard Greens

Collard greens have distinctive dark-colored, large leaves that are not only used as food but for beauty purposes in the garden. These veggies are grown in many parts of the world including the US, Portugal, Brazil, Montenegro, Africa, Southern Croatia, India, Northern Spain, and Bosnia and Herzegovina among others. Collard greens are particularly nutritious and can be grown all the year-round – get detailed instructions here.  Many people, however, prefer having collards fresh during the cold months – they are the most nutritious during this time of the year.  Outlined below are some of the advantages and health benefits of collard greens.

1. Help Improve Bone Health

Collard greens are particularly high in vitamin K. A single cup of these greens contains 836mcg of Vitamin K. Vitamin K is one of the vital nutrients required for the absorption of calcium into the bloodstream, as well as reduce excretion of the same in the urine. In addition to this, Vitamin K is considered a modifier of proteins required for healthy bone development. Collards are also rich in calcium, with one cup capable of providing you with at least 27% of your daily calcium needs. This thus reduces the risk of developing bone-related conditions and osteoporosis.

2. Help with Type-2 Diabetes

Fresh collard greens are a rich source of dietary fiber. Health experts and especially the Dietary Guidelines for Americans recommend 25grams of fiber for women and 38grams of the same for men. Having foods rich in dietary fiber helps regulate as well as lower blood sugar levels, hence an excellent remedy for those who have type 2 diabetes. In addition to dietary fiber, collard greens contain alpha-linolenic acid, a potent antioxidant that helps bring blood sugar levels down.  The compound increases insulin sensitivity thus making diabetes more manageable.

3. Improves Your Digestive Health

Collard greens contain considerable amounts of both soluble and insoluble fiber. Fiber is one of the essential constituents needed for proper movement of food materials through the digestive tract. It, therefore, comes in handy in promoting regular bowel movements, and prevent constipation, diverticulitis, IBS, fecal impaction, Crohn’s disease, ulcerative colitis, and leaky gut syndrome. Collard greens and broccoli also contain myrosinase, a plant enzyme known to protect the stomach lining from bacterial overgrowth. The enzyme also prevents bacteria from clinging to the stomach wall.

4. Promote Healthy Skin and Hair

These greens are a powerhouse for iron, Vitamin C, and Vitamin A. Vitamin A and C play an essential role in promoting sebum production, skin moisturization, and proper cell and tissue development.  Vitamin C is also needed for collagen production, the protein responsible for thick-strong hair and elastic, smooth skin. While Vitamins A and C come in handy in promoting skin cell and hair growth, Iron is required to safeguard their health and well-being. Having foods rich in iron reduces the risk of premature hair loss and promotes skin health.

5. Improved Sleep and Mood

Have you ever wondered why you sleep soundly at night after having a meal with collard greens as an ingredient? The answer lies with the nutrient-content of collard greens. Collard greens are an excellent source of folate, choline, and other nutrients that help induce a sense of mental relaxation, thus promoting sleep. Choline, for example, comes in handy in inducing muscle relaxation, sleep, memory, and learning. Folate helps prevent excess production of homocysteine, a compound known to disrupt/inhibit the production/release of feel-good hormones including norepinephrine, dopamine, and serotonin. These hormones play a considerable role in how well you sleep at night, hence the reason you will sleep well after having a meal with collard greens.

6. Contains Cancer-Fighting Properties

Most cruciferous vegetables are known to lower the risk of developing most types of cancer. According to research, collard greens contain glycosylates, a compound known to fight esophageal cancer, melanoma, and pancreatic cancer. This sulfur-containing compound is digested then converted into isothiocyanates, thiocyanates, and indole. These come in handy in neutralizing cancer-killing chemicals, reduce inflammation, and prevent metastasis tumors.

7. Improved Immune Response

According to a study conducted in the University of California, collards are rich in 3,3’ diindolylmethane a compound responsible for an improved immune response to various disease-causing microbes including viruses, bacteria, and cancerous activity. That said, it would be wise to stock up a fresh supply of collard greens for improved health.