How does collard green work?

From the Guidelines

Collard greens are a nutritious vegetable that provides essential vitamins, minerals, and fiber, and their consumption has been associated with a reduced risk of certain cancers, such as colon cancer, as supported by the American Cancer Society's 1996 advisory committee on diet, nutrition, and cancer prevention 1.

Key Nutritional Benefits

• High vitamin K content, supporting bone health
• Rich in vitamin A, essential for vision and immunity
• Good source of vitamin C, crucial for collagen production
• High in calcium and fiber, contributing to overall health

Preparation and Cooking Methods

• Remove tough center stems and wash leaves thoroughly before cooking
• Cooking methods include sautéing with olive oil and garlic for 5-7 minutes or simmering in liquid for 20-30 minutes until tender
• Traditional Southern-style collards can be simmered with smoked meat like ham hocks for 45-60 minutes

Health Benefits and Associations

• Consumption of collard greens has been linked to a reduced risk of colon cancer, as stated in the American Cancer Society's guidelines 1
• The American Heart Association recommends including vegetables like collard greens in a healthy dietary pattern to achieve nutrient-dense energy intake and weight control 1
• Some studies suggest that a higher intake of certain fruits and vegetables, including collard greens, may be associated with a reduced risk of glaucoma, although more research is needed to confirm this association 1

From the Research

Nutritional Profile of Collard Greens

• Collard greens have a low caloric value (30.66 kcal/100 g) and are rich in dietary fiber (3.39 g/100 g), protein (3.01 g/100 g), calcium (333.09 mg/100 g), and potassium (215.53 mg/100 g) 2
• The amino acid profile of collard greens reveals an essential to non-essential amino acid ratio of 0.72 2

Health Benefits of Collard Greens

• Collard greens have been shown to have a high bile acid binding capacity, which can help lower cholesterol levels and reduce the risk of heart disease and cancer 3
• Steam cooking collard greens can significantly improve their bile acid binding capacity compared to raw or uncooked greens 3
• Collard greens are a rich source of bioactive components, including flavonoids, which have been shown to have antioxidant, anti-inflammatory, and immunomodulatory properties 4, 5

Preservation and Preparation of Collard Greens

• Freeze-drying and sous-vide cooking are effective methods for preserving the chlorophyll content of collard greens, with retention rates of 97.66% and 83.5%, respectively 2
• Steam cooking is a recommended method for preparing collard greens to enhance their health-promoting potential 3