Collard Greens
brassica oleracea L
, otherwise
known as the Collard, is rich in invalu-
able sources of phyto-nutrients with
potent anti-cancer properties, such as
di-indolyl-methane(DIM) and sulfora-
phane that have proven benefits against
prostate, breast, cervical, colon and ovar-
ian cancers by virtue of their cancer-cell
growth inhibition and cytotoxic effects on
cancer cells. The leaves are also an excel-
lent source of folates, providing about 166
µg or 41.5% of RDA. Folates are impor-
tant in DNA synthesis. Collard greens are
also an excellent source of Vitamin A and
carotenoid anti-oxidants such as lutein,
carotenes, zea-xanthin, crypto-xanthin,
etc. These compounds are scientifically
found to have antioxidant properties.
This leafy vegetable contains amazingly
high levels of vitamin K, providing a
staggering 426% of recommended daily
levels per 100 leaves. Vitamin K has a
potential role in the increase of bone
mass by promoting osteotrophic activity
in bones. It also has the beneficial effect
in Alzheimer's disease patients by limit-
ing neuronal damage in their brains.
Collards are rich in many vital B-complex
groups of minerals such as niacin (vita-
min B3), pantothenic acid (vitamin B5),
pyridoxine (vitamin B6) and riboflavin,
with the leaves and stems providing good
minerals like iron, calcium, copper, man-
ganese, selenium and zinc.
Collards have a relatively long shelf-life;
they can be stored in the refrigerator
for up to four days and they blend very
nicely with either salads, cooked meat or
fish dishes.
or Kale is ranked right up there
with broccoli as one of the nutrition
stand-outs among vegetables. Kale is high
in fiber and an excellent source of nutri-
ents, especially vitamin A and calcium.
Kale is one of the best sources of beta-
carotene which is one of the antioxidants
that is believed by many experts to play
a major role in the battle against cancer,
heart disease, and certain age related
chronic diseases. Lutein and zeazathin
are other important carotenoids in kale
that are beneficial to the health of the
eyes. These carotenoids help keep UV
rays from damaging the eyes and caus-
ing cataracts.
According to recent research, kale is an
incredible source of well-absorbed cal-
cium, which is one of the major factors
of preventing osteoporosis. Kale also
provides a source vitamin C, folic acid,
vitamin B6, manganese, and potassium.
Kale is an extremely perishable leafy
vegetable, so should be used quickly. If
to be stored inside the refrigerator set its
temperature below 35 degree F and high
humidity level to maintain vitality.
Kale can be used in raw salads, cooked
or sautéed, used in soups, stews, pizza
and pasta.
Brassica juncea
is the scientific name
for mustard. Known mainly for its
spicy, crunchy mustard greens, it is
also known as leaf mustard, one of the
most nutritious green-leafy vegetables.
These wonder greens have actually
more vitamin A, carotenes, vitamin K,
and flavonoid anti-oxidants than some
of the commonly consumed fruits and
Like spinach, mustard greens are the
storehouse for many phyto-nutrients
and disease prevention properties.
Mustard is low in calories and fats.
Mustard greens are also a good source
of adequate fiber and aids in smooth
bowel movement, thereby offering pro-
tection from hemorrhoids, constipation
as well as colon cancer.
Like collard greens, mustard provides
500% of the daily requirement of vita-
min K1 in 100 g of fresh leaves. Fresh
mustard leaves are also a good source of
folic acid along with vitamin A and sev-
eral essential minerals such as calcium,
iron, magnesium, potassium, zinc, sele-
nium, and manganese.
Mustard can be stored for up to three
days in the cold storage, fresh mustard
greens should be used as soon as pos-
sible to get maximum nutrition.
tender mustard greens are eaten raw
either as salad or as juice.
Mustard can be stew fried or steam
cooked and mixed with other greens
such as spinach, fenugreek, etc. Its pun-
gent, peppery flavor is somewhat tamed
by adding butter, tomato, and garlic to
the recipes.
Adding greens to your diet will give you
the added supply of vitamins that your
body needs to promote good health with
the added benefits of helping in pre-
venting some forms of diseases. With so
many different ways available to prepare
them and include them in your meals,
greens can be the super food your body
needs to help you to stay healthy for
many years to come.
Spring 2013
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