US CDC Ranking: Collard Greens Ranked in the Top 10 Most Nutritious Vegetables
Collard greens are nutrient-dense, low in calories, and offer numerous health benefits. Illustrative image.
According to an assessment by the US Centers for Disease Control and Prevention (CDC) and First For Women magazine, collard greens are currently one of the ten most nutrient-dense vegetables.
Specifically, based on the CDC list, the American magazine First For Women listed the world's top 10 healthiest vegetables:
1. Watercress (100 points)
2. Chinese cabbage (91.99 points)
3. Swiss chard (89.27 points)
4. Beet greens (87.08 points)
5. Spinach (86.43 points)
6. Chicory (73.36 points)
7. Leaf lettuce (70.73 points)
8. Parsley (65.59 points)
9. Romaine lettuce (63.48 points)
10. Collard greens (62.49 points)
Notably, ranked 10th among the most nutrient-rich vegetables is collard greens. This vegetable is very familiar, widely available in most Vietnamese markets, grocery stores, and daily meals at an affordable price.
Collard greens are part of the brassica family—alongside bok choy, kale, broccoli, Brussels sprouts, cabbage, and radishes—which are rich in nutrients, low in calories, and provide numerous health benefits.
According to Sức khoẻ & Đời sống (Health & Life), collard greens are a rich source of vitamin A, vitamin C, calcium, vitamin K, iron, vitamin B-6, and magnesium... Additionally, they contain thiamin, niacin, pantothenic acid, and choline. This vegetable offers many outstanding health benefits:
May help fight cancer
Numerous studies have demonstrated that eating more cruciferous vegetables helps lower the risk of developing certain cancers, including prostate, breast, ovarian, lung, and colorectal cancer. This is thanks to glucosinolate compounds in cruciferous vegetables that are converted into isothiocyanates (ITCs) upon ingestion. ITCs protect cells and may help prevent various forms of cancer.
Enhances vision
This vegetable is not only rich in vitamin A—an essential nutrient for vision—but also contains antioxidants such as lutein and zeaxanthin, which are present in the macula and retina of the eye. Studies have shown that these antioxidants can help prevent eye conditions like age-related macular degeneration, cataracts, and diabetic retinopathy. In addition, eating green cruciferous vegetables weekly can reduce the risk of developing glaucoma by 57%.
Good for bone health
Low intake of vitamin K can increase the risk of osteoporosis and bone fractures. Vitamin K acts as a modifier of bone matrix proteins, improves calcium absorption, and can reduce urinary calcium excretion.
One cup of boiled collard greens provides 770 mcg of vitamin K. The Dietary Guidelines for Americans recommend that women aged 19 to 30 consume 90 mcg of vitamin K per day and men of the same age consume 120 mcg.
Reduces the risk of diabetes
Collard greens also contain an antioxidant known as alpha-lipoic acid. Studies show that alpha-lipoic acid (ALA) can lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes. It may also aid in the regeneration of liver tissue.
Promotes cardiovascular health
Many studies have proven that increasing physical activity, quitting smoking, and consuming more cruciferous vegetables can lower the risk of heart disease. Cruciferous vegetables offer greater cardiovascular benefits compared to other vegetables. They help lower bad cholesterol and regulate systolic blood pressure.
Supports sleep and reduces stress
Collard greens contain choline, an important neurotransmitter. Choline supports mood regulation, sleep, muscle movement, learning, and memory. Choline also helps maintain cell membrane structure, transmit nerve impulses, absorb fat, and reduce chronic inflammation.
In addition, the folate in collard greens helps alleviate depression by preventing the excessive buildup of homocysteine in the body.
Scientists have found elevated homocysteine levels in individuals with bipolar disorder and depression associated with alcohol use disorders. Consuming folate can help reduce the risk of depressive symptoms in certain individuals.
Supports healthy digestion
Collard greens have high fiber and water content, which helps prevent constipation, promotes regularity, and maintains a healthy digestive tract.