What are the health benefits of collard greens? The health benefits of collards greens are the high antioxidant effect that comes from the plant compounds which can help reduce free radicals in the body. And the result of this is reducing the risk of a lot of chronic health diseases.
What are the health benefits of collard greens? iStock-photo credit: EvergreenPlanet
The Nutritional Facts of 2 cups of collard greens are the following:
Calories- 24
Carbs- 4 grams
Fiber- 2.8 grams
Protein- 2 grams
Fat- 0.4 grams
Vitamin K- 128% of the Daily Value
Calcium- 16% of the Daily Value
Vitamin C- 28% of the Daily Value
Folate- 23% of the Daily Value
Vitamin A- 20% of the Daily Value
Magnesium-5% of the Daily Value
Potassium-3% of the Daily Value
Phosphorus-1% of the Daily Value
Bone Health
A great health benefit of collard greens is the calcium intake in it which helps to promote positive bone health. 1 cup of collard greens provides 27% of the daily value of calcium. What is important to understand is if you don’t get enough calcium in your body for an extended period you will be susceptible to bone fractures.
Eye Health
Cruciferous vegetables such as collared greens are high in Vitamin A which is important for improving eye health. Some of the antioxidants in this is lutein and zeaxanthin. A study showed that eating one or more servings of collard greens per week was linked to a 57% decrease in developing glaucoma.
Many different studies have shown that eating cruciferous vegetables like collard greens can improve heart health. Any type of lifestyle changes such as stop smoking, less alcohol as well as exercise can also collectively improve heart health.
Improving Digestive Health
The fiber that is in collard greens can help create beneficial bacteria in the gut that will help improve your overall digestive health. One of the plant compounds that are in collard greens is called sulforaphane. Research studies have shown that sulforaphane can help improve constipation.
Collard greens are very high in Vitamin K and on older study showed that consuming a large intake of this can interfere with blood thinning drugs like warfarin.
The Bottom Line is the health benefits of collard greens is positive gut health, improved bone health. And there is a high antioxidant effect from this which can help reduce the risk of chronic health diseases.
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References
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4) USDA- https://fdc.nal.usda.gov/food-details/170406/nutrients
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7) Johra FT, Bepari AK, Bristy AT, Reza HM. A Mechanistic Review of β-Carotene, Lutein, and Zeaxanthin in Eye Health and Disease. Antioxidants (Basel). 2020 Oct 26;9(11):1046. doi: 10.3390/antiox9111046. PMID: 33114699; PMCID: PMC7692753.
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