Collards

Excerpt from our June 6th, 2011 newsletter:

Collards are a part of the cruciferous-vegetable family, better known as members of the Brassica family, which also include cabbages, turnip greens and mustard greens. The sulfur-containing glycosides in collard are phytonutrients that can be converted into isothiocyanates (ITCs) with cancer-preventing properties. All cruciferous vegetables have long been known to contain glucosinolates, but it has taken recent research to show us exactly how valuable these glucosinolates are in helping to prevent cancer.

This connection between greens and cancer prevention should not be surprising since they provide special nutrient support for three body systems that are closely connected with cancer development as well as cancer prevention. These three systems are (1) the body’s detox system, (2) its antioxidant system, and (3) its inflammatory/anti-inflammatory system. Chronic imbalances in any of these three systems can increase risk of cancer, and when imbalances in all three systems occur simultaneously, the risk of cancer increases significantly. Among all types of cancer, prevention of the following cancer types is most closely associated with intake of turnip greens: bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer.

For over 20 years, we’ve known that phytonutrients work as antioxidants to disarm free radicals before they can damage DNA, cell membranes and fat-containing molecules such as cholesterol. Current research is revealing that phytonutrients in cruciferous vegetables, such as collard greens, work at a much deeper level. These compounds actually signal our genes to increase production of enzymes involved in detoxification, the cleansing process through which our bodies eliminate harmful compounds. The phytonutrients in cruciferous vegetables initiate an intricate dance inside our cells in which gene response elements direct and balance the steps among dozens of detoxification enzyme partners, each performing its own protective role in perfect balance with the other dancers. The natural synergy that results optimizes our cells’ ability to disarm and clear free radicals and toxins, including potential carcinogens, which may be why crucifers appear to lower our risk of cancer more effectively than any other fruit or vegetable.

How many weekly servings of cruciferous vegetables do you need to lower your risk of cancer? Just 3 to 5 servings-less than one serving a day! 

As an excellent source of vitamin K and a good source of omega-3 fatty acids (in the form of alpha-linolenic acid, or ALA), these greens provide us with two hallmark anti-inflammatory nutrients. Vitamin K acts as a direct regulator of our inflammatory response, and ALA is the building block for several of the body’s most widely-used families of anti-inflammatory messaging molecules. So how is this important? Chronic unwanted inflammation can significantly increase our risk of cancers and other chronic diseases – especially cardiovascular diseases. The role of unwanted inflammation in creating problems for our blood vessels and circulation has become increasingly fundamental to an understanding of cardiovascular diseases.

A second area you can count on is that greens help provide cardiovascular support with their cholesterol-lowering ability. When we eat greens, the fiber-related nutrients in this cruciferous vegetable bind together with some of the bile acids in the intestine in such a way that they simply stay inside the intestine and pass out of our body in a bowel movement, rather than getting absorbed along with the fat they have emulsified. When this happens, our liver needs to replace the lost bile acids by drawing upon our existing supply of cholesterol, and as a result, our cholesterol level drops down. Collards and other greens provide us with this cholesterol-lowering benefit whether they are raw or cooked. However, a recent study has shown that the cholesterol-lowering ability of raw greens improves significantly when they are steamed.

 

Image credit - http://www.gardeningblog.net/how-to-grow/collard-greens/

Storage tips:

Collards are one of the hardier greens when it comes to storage. Wrap the unwashed leaves in moist (not wet) paper towels and store in sealed plastic bag. The greens should keep well for about 1 week if kept in the crisper drawer of the refrigerator.

Wash thoroughly when ready to use, as greens tend to have dirt and grit cling to the leaves.