About Collard Greens
- Collard greens are part of the Cruciferae botanical family, also known as the Brassicaceae botanical family. This botanical family is full of beneficial, vitamin rich vegetables including arugula, bok choy, broccoli, Brussel sprouts, cauliflower, and kale among many others.
Purchasing, Storing and Preparing
- Purchase collard greens that are firm and deep green in color. Avoid those that are wilted or showing any signs of yellowing or browning.
- Thoroughly clean leaves prior to preparing.
- To cut the leaves, remove the thick stem. Stack leaves on top of one another and roll them together, then slice leaves into 1 inch thick pieces.
- Use collard greens raw in salads, smoothies or as a wrap. Otherwise, steam, stew, blanch, and add to a soup or cook in a sauté.
- A traditional staple in the southern United States, do not overlook these power vitamin and mineral rich greens as a great addition to your weekly meals.
- Collard greens are an excellent source of vitamin K, vitamin A, vitamin C, folate and manganese and a good source of fiber and calcium.
- Vitamin K is used in bone building and to form blood clots.
- Vitamin A is involved in vision, reproduction and immune function and plays a role in normal development and maintenance of the heart, lungs, and kidneys.
- Vitamin C repairs and maintains cartilage, bones, teeth, and assists in healing wounds while also aiding in the absorption of iron.
- Folate is required to make DNA and other genetic material, making it a vital component during pregnancy.
- Manganese is essential for normal brain and nerve function and helps the body to form connective tissue, bones, blood clotting factors and sex hormones.
- Fiber supports weight control and a healthy digestive system.
- Calcium helps to maintain bones and teeth and is needed for nerves to carry signals between the brain and other body parts.
1/2 cup collard greens, boiled
Calories: 31 | Protein: 2.6 g | Fat: 0.68 g | Carbohydrate: 5.3 g | Fiber: 3.8 g | Calcium: 134 mg | Magnesium: 19.9 mg | Phosphorus: 30.4 mg | Folate: 15.2 µg | Vitamin A: 7200 IU |