Collard greens are members of the Brassica family and are highly nutritious staple green vegetable. Find out more about collard greens nutrition facts, caloric value, health benefits and risks and precautions involving collard greens.
Nutrition Facts of Collard Greens
A cup of boiled collard greens contains 63 calories, 5 grams of protein, 1 gram of fat, 11 grams of carbs.
Collard Greens are rich source of Vitamin A, Vitamin C, Vitamin K, Calcium, Magnesium and Iron. Collard Greens contain niacin (vitamin B-3), pantothenic acid (vitamin B-5), pyridoxine (vitamin B-6) and riboflavin.
They are extremely rich sources of folate, thiamin, niacin, pantothenic acid, choline, phosphorus and potassium.
Health Benefits of Collard Greens
Collard Greens for Bone Health
Adequate vitamin K consumption can lower the risks of bone fractures and improve calcium absorption lowering the calcium absorption. A cup of boiled collard greens contain 770 micrograms of vitamin K.
Collard Greens for preventing Cancer
Collard greens are packed with sulfur-containing compounds known as glucosinolates, which has been associated with a lower risk of developing lung, colorectal, melanoma, esophageal, breast, and prostate cancers.
Collard Greens for Diabetes
Type 1 diabetics who include high fiber foods in their diet diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. So, include a cup of boiled collard greens in your daily diet as it provides 8 grams of fiber and helps in regulating blood sugar levels.
Collard Greens to improve digestion
Not just rich in fiber content, but collard greens have ample water content that helps regularity and maintain a healthy digestive tract, preventing the constipation problems.
Collard Greens for healthy skin and hair
Collard greens are great for your skin and hair, as they contain loads of Vitamin A , necessary for all bodily tissues including skin and hair
Collard Greens improve mood and sleep
The choline in collard greens is essential for the sleep, muscle movement, learning and memory. It also aids in maintaining the structure of cellular membranes, a absorption of fat and in reducing chronic inflammation. Homocysteine interferes with serotonin, dopamine, and norepinephrine to improve your sleep, appetite and depression.
Risks and Precautions of Collard Greens
Individuals, who are taking blood-thinners such as Coumadin (warfarin), should not suddenly begin to eat more or less foods containing vitamin K, as it plays vital role in Blood clotting.