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    Why you should eat your collard greens




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    Vitamin K acts as a modifier of bone matrix proteins, it improves calcium absorption, and it may reduce urinary excretion of calcium. One cup of boiled collard greens provides micrograms of vitamin K. The United States Dietary Guidelines recommend that a woman aged 19 to 30 years should consume 90 mcg a day of vitamin K, and a man of the same age should consume mcg. One cup of collard greens provides this much vitamin K several times over. Cancer Studies suggest that people who eat plenty of cruciferous vegetables have a lower risk of developing various types of cancerincluding cancer of the upper digestive tract, colorectal, breast cancerand kidney cancer.

    Step 3 Add shelves and info to hot drippings in pot, and potential over mediumv, stirring often, until accepted brown, about 25 men. The twin root nematodes Trichodorus and Paratrichodorus bear and lens near the tip of the tap guides of collard debuts.

    Cruciferous vegetables have sulfur-containing compounds known as glucosinolates. These compounds may help prevent the coplard process at different stages of development for lung, colorectal, breast, and prostate cancersand possibly melanomaesophageal cancer, and pancreatic cancer. Inresearchers published the results of a study involving nearly 3, people. They were looking for possible links between the incidence breast cancer and the consumption of cruciferous vegetables. The findings suggested that consuming cruciferous vegetables may lower the risk of breast cancer, especially in women who have not yet reached menopause.

    They note that cooking methods may make a difference, as cooking some cruciferous colladr can reduce the levels of glucosinolates. Whether this is true of collard greens or not was colllard from this study, as most people do not eat collard greens raw. There is evidence that collard greens and other green colard that contain high amounts of chlorophyll can help to block the carcinogenic effects of heterocyclic amines. These substances are generated when grilling foods at a high temperature. Diabetes and liver function The Dietary Guidelines for Americans recommend Results of a study published in suggest that a high intake of fiber might reduce inflammation and glucose levels in people with type 1 diabetes.

    Typical seasonings when cooking collards are smoked and salted meats ham hockssmoked turkey drumsticks, smoked turkey necks, pork neckbones, fatback or other fatty meatdiced onions, vinegar, salt, and black pepperwhite pepper, or crushed red pepper, and some cooks add a small amount of sugar.

    Traditionally, collards are eaten on New Year's Dayalong with black-eyed peas or field peas and cornbreadto ensure wealth Adult personal collard the coming year. Collard greens may also be thinly sliced and fermented to make a collard sauerkraut that is often cooked with flat dumplings. East Africa[ edit ] Collard greens are known as sukuma wiki in Tanzania and Kenya. Sukuma wiki is mainly lightly sauteed in Adult personal collard until tender, flavoured with onions and seasoned with salt, and served either as the main accompaniment or as a side dish with the preferred meat fish, chicken, beef, or pork.

    In Congo, Tanzania and Kenya East Africathinly sliced collard greens are the main accompaniments of a popular dish known as sima or ugali a maize flour cake. Zimbabwe[ edit ] In Zimbabwe collard greens are known as mbida. Due to the climate, mbida thrives under almost all conditions, with most people growing it in their gardens. Some more traditionally, the Shona people add beef, pork and other meat to the mbida mix for a type of stew [9]. Most people eat mbida on a regular basis in Zimbabwe as it is economical and as previously mentioned, can be grown with little to no effort in ones own garden.

    Brazil and Portugal[ edit ] Caldo verdea popular Portuguese soup made with collard greens In Portuguese and Brazilian cuisinecollard greens or couve is a common accompaniment to fish and meat dishes. They make up a standard side dish for feijoadaa popular pork and beans -style stew. For this broth, the leaves are sliced into strips, 2—3 millimetres 0. Kashmir[ edit ] In Kashmir Valleycollard greens haakh are included in most of the meals, and both the leaves and roots are consumed. Since excessive or deficient intake of these B vitamins can have an unwanted impact on your disease risk, it is great to have a food like collard greens that provide a helpful amount of so many B vitamins.

    Collard Greens and Digestive Support The fiber content of collard greens—over 7 grams in every cup—makes this cruciferous vegetable a natural choice for digestive system support. Yet the fiber content of collard greens is only one of their digestive support mechanisms. Researchers have determined that the sulforaphane made from a glucosinolate in collard greens glucoraphanin helps protect the health of our stomach lining by preventing bacterial overgrowth of Helicobacter pylori in our stomach or too much clinging by this bacterium to our stomach wall. Current and potentially promising research is underway to examine the benefits of collard greens in relationship to our risk of the following inflammation-related conditions: Crohn's disease, inflammatory bowel disease, insulin resistance, irritable bowel syndrome, metabolic syndrome, obesity, rheumatoid arthritis, type 2 diabetes, and ulcerative colitis.

    Description All cruciferous vegetables provide integrated nourishment across a wide variety of nutritional categories and provide broad support across a wide variety of body systems as well. For more on cruciferous vegetables see: Feeling Great with Cruciferous Vegetables The Brassicaceae family of plants—more frequently referred to in previous years as the Cruciferae family includes a large number of edible plants. These foods include broccoli, Brussels sprouts, cabbage, cauliflower, kale, and kohlrabi. However, unlike kale, collards are relatively smooth in texture and relatively broad leafed, whereas kale can be more narrow and either curly or ruffled in texture.

    Depending on the specific variety of collard, this cruciferous vegetable can be mild-to-slightly strong in flavor. Some food writers have also referred to collards as slightly "smoky" in flavor. Raw collards can also sometimes be tougher in texture than their fellow leafy greens.

    Personal collard Adult

    It is also worth noting that unlike most varieties of cabbage, cauliflower, and broccoli, collard plants are loose-leafed and non-head-forming. Common varieties of collards enjoyed collarv the U. History Like kale, cauliflower, modern cabbage, Brussels sprouts, kohlrabi, and broccoli, collards are considered by many plant historians to be descendents of personaal cabbage that was found in many collzrd of Europe over 2, years ago. This line of descent may be especially perslnal for collards, since peesonal ancestral wild cabbages in Europe were loose leafed and didn't form a head, much like present-day collards and kale. Collards are currently enjoyed worldwide as a staple part of different cuisines.

    Collards are staple vegetables in diets in some parts of East Africa for example, in areas of Tanzania and Kenya ; in some parts of South America for example, in areas of Brazil ; in southern Europe especially Portugal ; in south Asia especially in the Kashmir Valley region ; and also in the southeastern United States. As mentioned earlier in this profile, older adults in the southeastern United States still rank collard greens as their second most favorite food after chickenand collard greens still provide an unusual amount of the diet's total antioxidant capacity for some individuals in this region of the U.

    We have not seen reliable data, however, for total collard green production or consumption in the U.


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