COLLARD GREENS are cultivars of Brassica oleracea (Acephala Group), the same species that produces cabbage and broccoli. The plant is also called couve in Brazil, couve-galega in Portugal, "kovi" or "kobi" in Cape Verde, or berza in Spanish-speaking countries.
The Cultivar Group name Acephala ("without a head" in Greek) refers to the fact that this variety of B. oleracea does not have the usual close-knit core of leaves ("head") like cabbage. It has an upright stalk, often growing up to two feet tall. The plant is very similar to kale.
Collard greens are an excellent source of foliate and a very good source of vitamin B6. These are needed to lower levels of homocysteine, a potentially dangerous molecule. Vitamin B6 and foliate are both involved in an important cellular process called methylation in which homocysteine is converted into other, benign molecules. Because homocysteine can directly damage blood vessel walls, high homocysteine levels are associated with an increased risk of heart attack and stroke. This is a risk you can lower by eating foods rich in foliate and B6, such as collard greens.
Rich in riboflavin, another important B vitamin, Collards are great for cardiovascular health. Without riboflavin's assistance, vitamin B6 cannot change into its active form, the form in which it carries out its many beneficial activities, including the conversion of homocysteine. Riboflavin is also a cofactor in the reaction that regenerates glutathione, a very important antioxidant. Among its many beneficial activities, glutathione protects lipids like cholesterol from free radical attack. It is after cholesterol has been damaged by free radicals that this fat-containing molecule pose a threat to blood vessel walls. As a source of niacin, another B vitamin with cardiovascular benefits, it can be used to lower high cholesterol levels, which is also important in arteriosclerosis and diabetic heart disease. Moreover, as a good source of potassium and magnesium, Collards can help reduce high blood pressure, another risk factor for cardiovascular disease. Also, the fiber can help lower high cholesterol levels.
Researchers from the University of Hawaii have shown that, at the tiny concentration of just 100 micromoles per liter, indole-3-carbinol (a metabolite of the glucosinolate phytonutrients found in collard greens and other cruciferous vegetables) lowers liver cells' secretion of the cholesterol transporter, apolipoproteinB-100 by 56%. Apolipoprotein B-100 (apoB) is the main carrier of LDL cholesterol to tissues, and high levels have been linked to plaque formation in the blood vessels. When liver cells were treated with I-3-C, apoB-100 secretion was cut by more than half, and also, significant decreases also occurred in the synthesis of lipids (fats), including triglycerides and cholesterol esters.
As a part of the Brassica genus of foods, collards stand out as a superstar of nutrition. It's the organosulfur compounds in collards that have been the main subject of phytonutrient research. These include the glucosinolates and the methyl cysteine sulfoxides. Although there are over 100 different glucosinolates in plants, only 10-15 are present in collards and other Brassica's. However, these 10-15 glucosinolates appear able to lessen the occurrence of a wide variety of cancers, including breast and ovarian cancers. According to lead researcher, Dr. Kong, "Our study corroborates the notion that sulforaphane has chemo preventive activity…Our research has substantiated the connection between diet and cancer prevention, and it is now clear that the expression of cancer-related genes can be influenced by chemo preventive compounds in the things we eat." In a study of over 1,200 men conducted at the Fred Hutchinson Cancer Research Center in Seattle, WA, those eating 28 servings of vegetables a week had a 35% lower risk of prostate cancer, but those consuming just 3 or more servings of cruciferous vegetables each week had a 44% lower prostate cancer risk. In the Netherlands Cohort Study on Diet and Cancer, in which data was collected on over 100,000 people for more than 6 years, those eating the most vegetables benefited with a 25% lower risk of colorectal cancers, but those eating the most cruciferous vegetables did almost twice as well with a 49% drop in their colorectal cancer risk. A study of Chinese women in Singapore, a city in which air pollution levels are often high putting stress on the detoxification capacity of residents' lungs, found that in non-smokers, eating cruciferous vegetables lowered risk of lung cancer by 30%. In smokers, regular cruciferous vegetable consumption reduced lung cancer risk an amazing 69%!
Juicing leafy Greens:
I found that when trying to lose weight and or trying to lower blood pressure I find sticking to only leafy greens is the most successful!
I found that going off my amount of juice or adding a regular diet of other foods has been disasters for me. I gained weight, I lose energy fast and I don't think or see as clearly.
Many times when I juice greens I also juice and add pineapple to taste. I've had to juice recently to specifically lower my blood pressure.
Because I was weak and I ate many foods I should have not been eating along with juicing and believe me I gained weight, and I found 1 - 16oz glass of veggie juice was just a small salad and eating regular foods provided no real health benefit to me at all and made me gain weight and my blood pressure went sky high. We ate out and the salt didn't help! I stopped that also as even restaurant or food court salads were salty. Another thing is that I had to stop the sweet veggies and go directly to only greens and this was a success.
My blood pressure has come down significantly and is already in a very safe number. However, remember more is better according to the scientists and I'm back to juicing everyday and in fact green leafy veggies are most all of my diet. In three weeks I've lost 12lbs and I feel so much better now. I juice to fill 2 - 32oz sports containers full to the top and that's been working very well.
I found juicing my greens Collards, kale, parsley, spinach and of course Mustard greens (mustard greens are hot, hot, hot) and other greens come in bunches now days already cut up and each bundle has 5 leaves so I purchase 3 bundles of either one kind of leafy greens or a variety. We've been experimenting with juicing just one kind of leafy greens and then check later how my blood pressure changes. We'll juice for example just kale or another leafy green of our choice. It's been fun and the results have always either way been wonderful for my blood pressure and it's taken about 3 weeks to show really wonderful results so Good Juicing and always give God a great big thank You for creating these healthy healing greens!
One of them, when he saw he was healed, came back, praising God in a loud voice. He threw himself at Jesus' feet and thanked him—and he was a Samaritan
(Luke 17:15-16)
Collard Green Basics
Collard greens are a staple vegetable of southern U.S. cuisine. They are often prepared with other similar green leaf vegetables, such as kale, turnip greens, spinach, and mustard greens in "mixed greens". They are generally eaten year-round in the South.
Typical seasonings when cooking collards can consist of smoked and salted meats, diced onions, vinegar, salt, and black, white, or crushed red pepper.
Traditionally, collards are eaten on New Year's Day, along with black-eyed peas or field peas and cornbread, to ensure wealth in the coming year, as the leaves resemble folding money.
Cornbread is used to soak up the "pot liquor", a nutrient-rich collard broth. Collard greens may also be thinly sliced and fermented to make collard kraut, which is often cooked with flat dumplings.
Joni's Testimony
Ten years ago, Joni Olive-Badalian fought cancer and won--with prayer and Juicing. She had surgery and a little chemo, but the doctor said her cancer was gone prior to this. The rest was so that it never returned. He then asked her husband George, "What denomination of faith are you?"
There are many great ways to enjoy juice! Ijuiced and reversed my cancer. I am not a doctor, but merely am offering some great tasting and nutrient packed fresh fruit and veggie drinks. Enjoy!
Kale
