Number two on the superfoods list. A recent study shows collard greens worked harder to combine bile acids in the digestive tract and when this happens it is easier for them to be excreted from the body. What’s so important about bile acids, they are used to form cholesterol. Collard greens outshined kale, broccoli, mustard greens, brussel sprouts and cabbage in this one area. And steamed collard greens are better than raw collard greens.
Collard greens cancer protection
Thanks to four very specific glucosinolates; glucoraphanin, sinigrin, gluconistrurtiian, glucotropeaolin, collard greens provides unique cancer protection. Each glucolinsinolate is converted into isothiocyanate ICT that lowers the risk of getting cancer by supporting detox and anti-inflammatory systems.
Preparing to cook
1. Rinse under cold running water.
2. Cut collard greens into ½”x 1/” pieces to promote quicker cooking, and let them sit for five minutes before cooking to bring about their health-induing qualities.
3. Collard greens like a few other vegetables gives off a sulphur odor when it is overcooked. Steam for five minutes.
Recommended Daily Allowance
Serving size, 2 cups, 4-5 times a week. One cup of cooked collard greens contains:
- Vitamin K 1045%
- Vitamin A 308%
- Vitamin C 57%
- Folate 44%
- Calcium 26%
- Tryptophan 15%
- Choline 14%
- Iron 12%
- B1, B2, B3, B5, B6, Protein, Omega-3, Vitamin E, Potassium, Magnesium, Phosphorus 4-12%
Health benefits
Chronic weakened detox and anti-inflammatory response increases the chances of producing cancers, chronic diseases and cardiovascular disease.
1.Phytonutrients lowers oxidative stress. Four core flavonoids are present in collard greens: keampferol, quercetin, ferulic acid, and caffeic acid.
2.Vitamin K and omega-3 fatty acids are hallmark anti-inflammatory nutrients, and work to stop inflammation in its early stages.
3.The role of anti-inflammatory nutrients is vital to the health of blood vessels and goes so far as to reverse the damage done by in the blood vessels.
4.The Liver uses cholesterol as a building block to produce bile. When you eat a meal that is high in fats, the fiber from the collard greens tends to stay behind in the digestive tract for a time to help digest it, so the liver can make more bile therefore lowering cholesterol levels.
5.Digestive support, you are getting 855 of the RDA of fiber from 2 cups of collar greens.
Recipe ideas:
- Add to Mexican soup,
- Add to navy bean soup,
- Add to pinto beans,
- Add to steamed vegetables,
- Poached eggs over collard greens and shitake mushrooms.
Tips how to prepare kale make it taste good and detoxify
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