Collard greens are part of the cruciferous vegetable family which includes broccoli, bok choy, kale, Brussels sprouts, cabbage, rutabaga, and turnips. Adding them to our diet can help reduce the risk of many lifestyle-related health conditions.
Improves Bone Health
Consumption of one cup of collard greens can supply the body with 27% of our calcium needs, thus reducing the risk of osteoporosis and other bone-related diseases. Also, a cup of it contains 836 mcg or 1,045% of vitamin K which helps improve calcium absorption, acts as a modifier of bone matrix proteins, and reduces urinary excretion of calcium.
Good For Individuals With Type 2 Diabetes
A cup of collard greens contains 5.3 grams of dietary fiber that have been known to lower blood sugar glucose levels. In addition to this, it also has alpha-lipoic acid, an antioxidant that has been found to increase insulin sensitivity, reduce glucose levels, and prevent oxidative stress-induced damage in individuals with type 2 diabetes.
Lower Risk For Cardiovascular Disease
A 2019 animal study revealed that green leafy vegetables, including collard greens, significantly lowered the risk of cardiovascular disease. They work by improving lipid metabolism and blood pressure regulation in rats who had heightened risk for hypertension.
In a study, consumption of collard greens as well as other green leafy veggies can help provide better modulation of liver fatty acid composition, which keeps atherogenic fatty acids in control.
Excellent Source Of Folates
Collard greens are rich sources of folates that play a major role in DNA synthesis, and when given during the peri-conception period can prevent neural tube defects in the baby.
Help Improve Immune Response
Collard greens contain a compound called 3,3′-diindolylmethane, a powerful modulator of the natural immune response system with potent antiviral, antibacterial, and anticancer activity, according to research from the University of California at Berkeley.
Due to its high fiber and water content, the consumption of collard greens can help prevent constipation, promote regularity, and maintain a healthy digestive tract.
Helps Fight Cancer
Having a diet loaded with cruciferous veggies, like collard greens, has been associated with a lower risk of having lung, prostate, and colorectal cancer. Studies revealed that the glucosinolates present in collard greens may help fight off pancreatic cancer, melanoma, and esophageal cancer.