The veggie contains lutein and zeaxanthin, antioxidants that have been shown to protect against age-related eye issues, including cataracts and macular degeneration. Getting adequate folate from foods or the synthetic form, folic acid, via a dietary supplement can prevent some neural tube defects , such as spina bifida. A 1-cup serving of raw collard greens contains No single food on its own can move the needle on the scale, but in general, eating more fruits and vegetables can support weight loss.
Veggies like collard greens are high in water and fiber, which can help you feel full for longer, says Charmaine Jones, a registered dietitian nutritionist and founder of Food Jonezi. That increased satiety can lead to a lower daily intake of calories, and in turn, weight loss.
Eating a diet packed with produce may also help you maintain weight loss, too. And keep in mind that if you have any health condition, you should always discuss dietary changes with your doctor first.
Look for a bunch with firm, deep-green leaves. This means that the collards are starting to dry out or spoil, which will affect their taste. Keep collard greens unwashed in a produce bag in the fridge, says Jeralyn Jones.
Excess moisture can cause greens to spoil more quickly. To do it, tear out the stem and rinse the greens thoroughly. Then try one of the easy methods below. In our minds, all vegetables are superfoods! After all, each one has a unique combo of nutrients that can help support and improve your health, Escobar says.
And dark, leafy greens in particular may protect against cancer and type 2 diabetes. Adding collard greens to your diet counts toward the recommended daily minimum of five servings of fruits and vegetables, and hitting this target is associated with a longer lifespan. Sharon Liao is a freelance writer and editor specializing in health, nutrition, and fitness.
She lives in Redondo Beach, California. Skip to main content Skip to footer. ZeroPoint Foods. Success Stories. Digital Unlimited Workshops. Stay Healthy. Unlimited Workshops Virtual or in-person Workshops. Collard greens are chock-full of nutrients that are good for your whole body, including your eyes.
These green leafy vegetables are not only rich in vitamin A, which has been shown to play a crucial role in vision, but also antioxidants like lutein and zeaxanthin 20 , 21 , Lutein and zeaxanthin are both a part of the colorful carotenoid family and can be found in the macula and retina of your eyes 23 , Studies have shown that these antioxidants may help prevent eye conditions like age-related macular degeneration, cataracts, and diabetic retinopathy 25 , Fortunately, many studies have demonstrated that lifestyle changes like increasing physical activity, avoiding tobacco use, and eating more cruciferous vegetables can reduce your risk of heart disease Lastly, one animal study observed that collard greens improved heart health measures like total and LDL bad cholesterol, as well as systolic blood pressure the top number of a reading Adding more collard greens to your diet is likely to boost your fiber intake.
Fiber can improve your digestive health by promoting regularity and feeding your healthy gut bacteria 1 , Plus, collard greens and other cruciferous vegetables contain a plant compound called dietary sulforaphane Eating a diet rich in sulforaphane has also been shown to improve symptoms of constipation in adults First, this vegetable is exceptionally high in vitamin K, a nutrient involved in the process of coagulation, or blood clotting.
According to older research, a large intake of collard greens could interfere with blood-thinning drugs like warfarin However, one small but more recent study suggested that increasing vitamin K may stabilize anticoagulation therapy An irregular intake of vitamin-K-rich foods may make it difficult for your doctor to prescribe the correct medication dosage Collard greens are also a good source of fiber.
Even though including fiber-rich foods in your diet is good for your health, adding too much of it too quickly may cause intestinal gas or bloating. Furthermore, older studies recommend that as you increase your fiber intake, you should prioritize drinking plenty of water and chewing your food thoroughly Collard greens are also rich in dietary fiber, so eating them may promote flatulence and bloating.
Like kale, they contain a tough stem and center rib that many people prefer to remove before eating. Additionally, chop or shred them and add them to soups, stews, omelets, and casseroles to increase the nutrient density of your recipes. Leafy collard greens are easy to prepare. Enjoy them as a side dish on their own or incorporate them fresh or cooked into countless dishes like salads, casseroles, omelets, pesto, chili, or stews. They contain impressive amounts of vitamins K and A, calcium, folate, and antioxidants, all of which your body needs to stay healthy.
Eating collard greens may lower your risk of certain types of cancer and promote bone, eye, heart, and digestive health. But a balanced, nutritious diet can help you reduce the risk of cancer regardless. For example, a study from China concluded that there were no links between eating cruciferous veg and a lower risk of breast cancer. Green leafy veggies contain a whole bunch of fiber. Adults over 18 years need anywhere between 22 grams and 34 grams of fiber depending on sex, age, and pregnancy status.
Check these USDA guidelines for the exact amount that applies to you. A study found that fiber may help reduce inflammation in people with type 1 diabetes. With 5. A study on rats who were prone to high blood pressure found that a diet involving 4 percent collard greens helped change the makeup of their liver fatty acids, reducing the kind that increases the risk of cardiovascular disease.
Fiber is essential for gut health. And collards have bags of the stuff. Famous, among other things, for helping you poop like a champ. No need for a morning coffee and cigarette to get things moving. This plays a super important role in the growth of all bodily tissues including skin and hair.
Vitamin C supports the production of collagen , which plays a major role in connective tissue development. With daily recommended amounts of vitamin C at 75 grams for adult women, and 90 grams for men, these leafy greens can cover a chunk of your vit C needs without breaking a sweat.
Another essential nutrient found in collard greens is iron. A shortage of iron in your diet can lead to anemia , which can cause hair loss. Collards provide folate — and not getting enough of the stuff might have links to depression, as a study on women with epilepsy and low folate levels demonstrated. Collards are an absolute nutrient bomb. One cup of cooked, fresh collards blasts your bod with the following:.
If you find it difficult to get your daily recommended amount of veg, then juicing could be a time-saving way to get more vitamins and nutrients. In a study from , participants showed significant increases in beta-carotene, vitamin C, vitamin E, selenium and folate after supplementing with fruit and vegetable juices over 14 weeks. But according to a different study , you could be missing out on the full health benefits of fiber by juicing.
Depending on the juicer, as much as 90 percent of fiber vanishes in the juicing process.
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