If you ’re from the northern US like me , collard putting surface may not be a regular item on your dinner party tabular array .

A side dish staple of the South , collard greens can make a tasty and nutritive gain to your leafy - green vegetable repertoire .

After taking a deeper looking into their wellness benefit , you ’ll be ready to grow and manipulate up your own .

A close up of freshly harvested and cleaned collard greens, with light droplets of water on the leaves set on a wooden surface.

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What You’ll Learn

What Are Collard Greens?

Collard greens are a leafy smorgasbord of theBrassica oleraceaspecies , from theAcephalagroup . TheBrassicagenusalso includes several other veggies likecabbageandbroccoli .

In the United States , they grow chiefly in the southern states , and are often serve with bacon or smoked sum like ham hocks .

outdoors of the US , they grow in Brazil , Portugal , and parts of Italy , Spain , and Africa .

A vertical close up picture of freshly harvested collard greens, set on a striped fabric on a wooden surface. To the center and bottom of the frame is green and white text.

Collard greens can be eaten rude or cook , though misrepresent them is generally more common .

Do n’t permit that stop you from supply them to your next salad though ! Just lave , de - halt , and be sure to rub down the leave-taking for a soft and tasty texture .

Components of Collards

away from being a attractively green and leafy summation to the garden , they are also highly alimental ! Like most vegetable , they are low in calories and gamy in substantive nutrient .

One cup of fake collard cat valium has a modest 42 kilogram calorie . It pile 179 milligrams of calcium , or about 18 percent of the recommend casual intake for adults .

down one cup of the cooked greens also meets 7 per centum of your everyday magnesium needs , 20 percent of daily dietetic fiber needs , 6 percent of phosphorus needs , and 54 percent of vitamin A indigence .

A vertical close up picture of freshly harvested collard greens, set on a striped fabric on a wooden surface. To the center and bottom of the frame is green and white text.

Eaten stark naked , they are just as nutrient , but remember that you need to eat a higher bulk to get to the same alimental totals . unsanded , they put up a miserable 12 calories per cupful .

If you ’re looking for a good root of folic acid , tender greens are recommended over cooked .

One loving cup of raw greens provides 46 mcg of folic acid , where one cup of cooked greens only proffer 20.5 microgram .

A close up of Brassica oleracea var. acephala growing in the garden with large, pale green leaves with lighter colored veins.

‘ Georgia Southern ’

desire to get your own ? Try these ‘ Georgia Southern ’ seedsfrom Eden Brothers .

cum can be started indoors , or sown straight in the garden . discover more about growing your own collard greens here .

A close up of a pile of freshly harvested Brassica oleracea var. acephala set on a burlap fabric.

Health Benefits of Collard Greens

So , what do all of these bit and percentages equate to ?

A multitude of health benefits !

They area practiced source of calcium , which is commonly known to support osseous tissue wellness . Most calcium is used to help bone construction and function , but it also bear brawniness function , nerve condensation , and dilation of veins .

A close up of ‘Georgia Southern’ growing in the garden, with large green leaves and soil in soft focus in the background.

Vitamin A is another fundamental nutrient . Vitamin A permit us to be able to see , by helping to make a protein that absorbs light in our retinas . Additionally , vitamin A supports immune health and cellphone increment .

They offer a boost of dietetical vulcanized fiber as well . Fiber is important for regulating the digestive organization , encouraging the production of helpful gut bacteria , modulate blood sugar , and avail to equilibrise cholesterin levels .

phytochemical also bet a function in the health benefits that this leafy veggie has to offer .

A close up top down picture of a Brassica oleracea var. acephala plant growing in the garden in light sunshine, with water droplets on the leaves and soil in soft focus in the background.

Indole-3 - carbinol or I3C is a phytochemical found in these and other cruciferous veggie that may be consort with antioxidant and cancer - keep properties . More inquiry is still require surrounding this compound and its essence .

Calling on Collards

Whether you enjoy them raw , steamed , or even sauteed with a fleck of bacon , know that you are glean some sanitary reward !

try out them in unequalled ways with recipe from our baby website , Foodal . Thesecreamed collard greensmake a creamy , cheesy side dish whilethis smoothieoffers a sneaky way of life to increase your greens intake . Just substitute them for the Brassica oleracea acephala .

And if you ’re concerned inlearning more about growing collard greens , check out these clause next :

© need the Experts , LLC . ALL RIGHTS RESERVED.See our TOSfor more detail . Originally release June 23rd , 2020 . Last updated September 2nd , 2023 . Product picture via Eden Brothers . Uncredited photos : Shutterstock .

The contents of this clause have been refresh and verified by a register nutritionist for informational intent only . This clause should not be construed as personalized or professional medical advice . Gardener ’s Path and Ask the Experts , LLC adopt no liability for the use or misuse of the textile presented above . Always confer with with a medical pro before modify your dieting , or using supplements or manufactured or natural medications .

About

Tori Vallana , RD , LDN