Superfood Spotlight: Collard Greens
The nutrition in collard greens is often overlooked, especially in the mild-summer climates where growing broccoli, cabbage and kale during the summer is the norm. However, in the 100-degree heat of Southern U.S. summers, the only member of the Brassica family that can be grown successfully is the collard green.
Following are some of the nutrients of this leafy vegetable, the health benefits it brings to your body, and – if you want to give it a try – how to grow it in your own backyard.
Nutrition in collard greens
As with all the dark, leafy greens, this one packs a lot of nutritional punch in very few calories – 49 per cup of cooked leaves, to be precise. Here are the most prevalent vitamins and minerals it contains.
- Vitamin K, which is essential for normal blood clotting.
- Vitamin A…you know this one: it’s the eyes, Sweetie!
- Vitamin C, a powerful antioxidant, and so lowers your risk of cancer.
- Manganese, which promotes healthy bones, normal blood sugar levels and healthy thyroid function.
- Folate, which supports skin and red blood cell production, and is critical for a healthy nervous system.
- Calcium…you learned about this one in childhood: “for strong bones and teeth!”
Health benefits of collard greens
Like all Brassicas, they are rich in sulfuric compounds, which serve double-duty to help optimize brain function and increase the liver’s detoxification power. The sulfur compound glucosinolate is believed to reduce the risk of many kinds of cancer) perhaps by improving the liver’s function), and the calcium it contains makes it a great vegetable for bone health.
IN addition, it’s a great source of carotenoids and so can protect the eyes from free radical damage. In turn, the risk of cataracts and macular degeneration are lowered. These carotenoids, combined with the vitamins A, C and E, make the vegetable and antioxidant just waiting to happen in your body.
How to grow and eat collard greens
You can sow the seeds either in the round or start them indoors, which I prefer. Plant four per square foot, and water as usual. They will tolerate some dryness. They will also tolerate light freezes, and will not turn bitter or bolt in 100-degree heat.
When the leaves are about the size of the palm of your hand, start cutting them off for eating. That way, you can harvest from the plants all season long, as they will continually grow new leaves.
Enjoy them lightly steamed (they are too peppery and touch to eat raw) with butter, coconut oil or olive oil, and perhaps some raw crushed garlic and salt. The nutrition in collard greens make them a great addition to your diet!
