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    Collard Greens

    Collard greens are a very nutrient-rich vegetable.

    One cup (190 grams) of cooked collard greens contains 5 grams of fiber, 4 grams of protein and 27% of your daily calcium needs .

    In fact, collard greens are one of the best plant sources of calcium available, along with other leafy greens, broccoli and soybeans.

    Adequate calcium intake from plant sources can promote bone health and has been shown to decrease the risk of osteoporosis.

    Collard greens are also high in antioxidants and could even reduce your risk of developing certain diseases.

    One study found that eating more than one serving of collard greens per week was associated with a 57% decreased risk of glaucoma, an eye condition that can lead to blindness.

    Another study showed that a high intake of vegetables in the Brassica family, which includes collard greens, may decrease the risk of prostate cancer.

    Kohlrabi is a vegetable that’s related to the cabbage family.

    It’s widely consumed in Europe and Asia and has gained popularity around the world for its health benefits and culinary uses.

    Kohlrabi nutrition

    Kohlrabi is an excellent source of nutrients.

    One cup (135 grams) of raw kohlrabi provides:

    • Calories: 36
    • Carbs: 8 grams
    • Fiber: 5 grams
    • Protein: 2 grams
    • Vitamin C: 93% of the Daily Value (DV)
    • Vitamin B6: 12% of the DV
    • Potassium: 10% of the DV
    • Magnesium: 6% of the DV
    • Manganese: 8% of the DV
    • Folate: 5% of the DV

    The vegetable is an excellent source of vitamin C, a potent antioxidant that protects your body from free radical damage and plays a role in wound healing, collagen synthesis, iron absorption, and immune health.

    Furthermore, it’s rich in vitamin B6, which supports immune health, protein metabolism, and red blood cell production.

    It’s also a good source of potassium, a mineral and electrolyte that’s important for heart health and fluid balance.

    Finally, a single cup (135 grams) of kohlrabi provides approximately 17% of your daily fiber needs. Dietary fiber helps support gut health and blood sugar control.

    Health benefits of kohlrabi

    Kohlrabi is very nutritious and offers various health benefits.

    High in antioxidants

    Kohlrabi contains a wide array of antioxidants, such as vitamin C, anthocyanins, isothiocyanates, and glucosinolates. These are plant compounds that protect your cells against free radical damage that may otherwise increase your risk of disease.

    Diets high in antioxidant-rich vegetables like kohlrabi are associated with a reduced risk of diabetes, metabolic disease, and premature death.

    The skin of purple kohlrabi is particularly high anthocyanins, a type of flavonoid that gives vegetables and fruit a red, purple, or blue color. High intake of anthocyanins is linked to a lower risk of heart disease and mental decline).

    All color varieties of kohlrabi are high in isothiocyanates and glucosinolates, which are powerful antioxidants associated with a lower risk of certain cancers, heart disease, and inflammation.

    Promotes a healthy gut

    Kohlrabi is high in fiber. In fact, you can get about 17% of your daily fiber needs from a single cup (135 grams) of this vegetable.

    It contains both soluble and insoluble fiber.

    The former is water-soluble and helps maintain healthy blood sugar and cholesterol levels. On the other hand, insoluble fiber isn’t broken down in your intestine, helping add bulk to your stool and promoting regular bowel movements.

    What’s more, fiber is the main fuel source of healthy gut bacteria, such as Bifidobacteria and Lactobacilli. These bacteria produce short-chain fatty acids, which nourish the cells of your gut and may protect against heart disease and obesity.

    Additionally, a healthy gut microbiome is associated with a healthier immune system and lower risks of obesity and bowel disease.

    May lower your risk of heart disease

    Kohlrabi contains powerful plant compounds called glucosinolates and isothiocyanates, which are mainly found in cruciferous vegetables.

    High glucosinolate intake is linked to a lower risk of heart disease due to this compound’s ability to widen blood vessels and reduce inflammation. Moreover, isothiocyanates have antioxidant properties that may prevent plaque buildup in your arteries.

    A long-term study in 1,226 women aged 70 or older found that eating a diet rich in cruciferous vegetables was associated with a 13% lower risk of death from heart disease for every 10-gram increase in fiber intake per day.

    Furthermore, purple kohlrabi is high in anthocyanins, which have been shown to lower blood pressure and your risk of heart attack.

    Finally, a high-fiber diet may protect against heart disease. One review of 15 studies found that a diet rich in this nutrient decreased the risk of death from heart disease by 24%, compared with low-fiber diets .

    Supports a healthy immune system

    The nutrients in kohlrabi may support your immune system.

    This vegetable is high in vitamin B6, which is important for many functions, including protein metabolism, red blood cell development, and immune function.

    Vitamin B6 is involved in the production of white blood cells and T-cells, which are types of immune cells that fight foreign substances and are key to a healthy immune system. Deficiency in this nutrient is linked to a weakened immune system.

    Additionally, kohlrabi is an excellent source of vitamin C, which may support white blood cell function and, ultimately, strengthen your immune system.

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