So what are the health benefits of eating them?
One cup of boiled collard greens contains :
5 grams protien
1 gram of fat
11 grams of carbohydrates
8 grams of fiber
1 gram of sugar
It provides over 250 % of a person’s daily needs for vitamin A, over 50 % of vitamin C, and 26 % of calcium. Collard greens are also rich source of vitamin K.
Skin and Hair
By eating collards and other cruciferous veggies, you are promoting healthy complexion and hair and increasing your energy. This is because because of a high vitamin A content. Vitamin A is needed for sebum production, and this keeps hair moisturized and is also necessary for the growth of all bodily tissues.
One cup of boiled collard greens provides over 50% of a persons daily needs of Vitamin C as well, which is needed for the building of collagen. Collagen provides structure to skin and hair.
Hair loss is commonly caused by an iron-deficiency in the body. By eating foods such as collard greens, spinach, eggs and tuna you will be doing yourself a favor by adding iron to your diet.
One cup of boiled collared greens also provides over 100% of the daily recommended intake of vitamin K ….. 1 cup! This vitamin improves calcium absorption in your body. When a low intake of vitamin K is present, you are at a higher risk for bone fractures, and with our daughter just getting her cast off from breaking her wrist…it is our hope to stay as far away from a cast as possible in the years to come. Calcium is so important for the body.
Diabetes and liver function
The recommended intake for fiber for women is 22.4 to 28 grams of fiber a day and 28 to 33.6 grams a day for men. 1 cup of boiled collard greens provides about 8 grams of fiber. Studies have shown that people with type 1 diabetes consuming high-fiber diets have lower blood glucose levels. Better levels of blood sugar, lipids and insulin may be present in those with type 2 diabetes.
The antioxidant, alpha-lipoic acid, that is found in collard greens can also lower glucose levels and aids in regenerating liver tissue in the body.
Collard greens are high in both fiber and water content. I think we all know that these 2 things help to prevent the dreaded constipation while promoting regularity in the digestive tract.
Your mood and Sleep
Feel-good hormones, also known as serotonin, dopamine and norepinephrine are so important for our mood. They also regulate sleep and appetite within the body. Folate, which is found in collard greens (specifically in the choline in the greens) may help with depression and prevent excess homosysteine from forming in the body. Too much of this stuff can interfere with the production of those necessary feel-good hormones.
How should you eat them?
Collard greens should have firm, deep green leaves. Smaller leaves will be tenderer and have a milder flavor. Collard greens can be kept fresh in the refrigerator.
Steaming collard greens for 10 minutes or less means they will still have their nutrients. Peppers, chopped onions, herbs, and spices can be used to season them.
They can be enjoyed raw in salads or on sandwiches or wraps, braised, boiled, sautéed, or added to soups and casseroles.
A handful of collard greens can also be added to a favorite smoothie. An easy way to add more health benefits without strong flavor.
Wow! What a powerhouse. It almost makes you WANT to eat them more, am I right? I shared an tutorial on how to use collard greens as a wrap in our week 1 share post…so I’ll leave it here for you as well:) I hope you all have a great weekend and are enjoying all of those school year-end activities ! Until next time…. go try some collard greens!!
~Janine, The Farmer’s Wife
Information found for this blog found at : healthyeating/sfgate.com
whfoods.com (World’s Healthiest Foods)