Being on a raw vegan diet does not mean that you have to completely give up all of your favorite foods. You can still enjoy tacos, burgers, wraps, and more, so long as you make raw vegan versions. For example, use romaine leaves in place of tortillas and use walnuts and other spices to create the taco “meat.” Do you love crispy sweet potato fries with a luxurious dipping sauce? Well, now you have this recipe, which is completely raw vegan and acceptable to eat while cleansing.

Sometimes, sweet potato fries do not taste great, or they taste good but then your body doesn’t agree with them. Perhaps you feel bloated after you eat a big serving of them, especially if they come with an aioli, which is a mayonnaise-based sauce. All the deep frying and saturated fat from the mayo also cancel out any health benefits that the sweet potatoes were going to provide. These dehydrated sweet potato fries, though, retain their nutrients, even though they aren’t as crispy as traditional fries. Additionally, there is no mayonnaise in the dipping sauce!

Sweet potatoes are naturally rich in vitamin C and vitamin A. Just one cup of baked sweet potato provides 213% of the recommended daily intake (RDI) of vitamin A! Sweet potatoes may also support gut health, as they contain antioxidants and soluble fiber. Eating fiber-rich foods can help soften your stool and make it easier to eliminate. The antioxidants in sweet potatoes have demonstrated an ability to promote the growth of healthy gut bacteria, which may reduce the risk of conditions like infectious diarrhea and irritable bowel syndrome.

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Yes, folks, that time of year has arrived. Pumpkin spice is here to stay for the next couple months, so you can expect some more pumpkin recipes to come your way. Some will be savory, utilizing actual pie pumpkins, and others will be on the sweeter side. The sweeter recipes, like this pumpkin pie pudding, tend to utilize pumpkin puree. Before we tell you more about this pudding, we have to make the distinction between pure pumpkin puree and pumpkin pie filling. One is 100% pumpkin, with no added fats, sugars, or preservatives, while the other rich in sugar, natural flavors, and, quite frankly, devoid of nutritional value.

Fortunately for you, this pumpkin pie pudding is a healthy, guilt-free dessert that you’ll be enjoying throughout autumn. It is a wonderful vegan creation that contains nutritionally-dense ingredients, including raw cashews, pumpkin puree, pure maple syrup, and pumpkin pie spice. Pure maple syrup is a much healthier sweetener to use in place of granulated sugar. It also adds a unique sweetness that works particularly well with fall flavors, such as pumpkin pie spice. Just make sure that you opt for pure maple syrup and not the unhealthy corn syrup ones that do not require refrigeration after opening.

This pudding is extra creamy because of the pumpkin puree and raw cashews. Make sure to soak the cashews for at least two hours in order to soften them. That makes them a lot easier to blend, but make sure to discard the soaking liquid before adding them to the blender or food processor. Cashews are great sources of copper, magnesium, manganese, vitamin K, zinc, and phosphorus. Plus, you get tons of vitamin A from the pumpkin!

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Squash thrive in two seasons: summer and winter. Unlike winter squash, which you can harvest and store for many months, summer squash are fruits eaten when they are still immature. Some summer squash that you know include zucchini, pattypan, or yellow squash. Although you may know how to cook a zucchini, there are many summer squash varieties that get left by the wayside. 

Perhaps you don’t know how to use or cook with summer squash, so you avoid them. Some look strange and intimidating, even. You are missing out on some serious nutritional benefits! That’s why this article is a crash course on summer squash and how they benefit your health. 

Chayote

This pear-shaped, light green summer squash exhibits a cucumber-like flavor and crisp texture. You can cook it or enjoy it raw, and it is a popular ingredient in Mexican and South American dishes, including stews, soups, and salads. Chayote is edible, but make sure to remove the rubbery peel before you consume it, as that makes it much easier to chew and enjoy. Chayote contains a lot of vitamin C, vitamin B6, copper, zinc, and fiber. Plus, one cup of cooked chayote only contains 38 calories!

Luffa

Luffa, or loofa, is the sponge gourd and member of the squash family Cucurbitaceae. You can eat these plants as long as you harvest them at the young stage. Mature luffas become very fibrous and have a rough texture when dried. That’s why they are used as alternative scrubbing sponges. They have a mild flavor, similar to zucchini and cucumber, and you can enjoy them similarly. One cup of raw luffa contains just 19 calories and fulfills 13% of your recommended daily intake (RDI) of vitamin C. Vitamin C offers great antioxidant properties and is necessary for collagen synthesis and immune function. 

Kousa

This pale-colored squash is commonly found in Middle Eastern cuisine during the summer. Some people call it Lebanese squash or gray zucchini. It has a mildly nutty, slightly sweet flavor that works well with savory dishes, such as soups and stir-fries. Unfortunately, nutritional information on this squash is limited, but it is likely similar to that of zucchini, which is next up on the list. 

Zucchini

Zucchini, although it is available year-round, is potentially the most popular and well-known summer squash. It has a mild, slightly sweet flavor profile and tender center. You can enjoy it raw, roasted, grilled, baked, steamed, or sautéed. Although it is low in calories, it offers lots of nutrients, including potassium, vitamin A, vitamin C, and a lot of antioxidant compounds, including lutein. Studies confirm that lutein-rich foods can help benefit eye health because lutein protects the eyes from damage that leads to age-related macular degeneration, among other eye diseases. 

Pattypan Squash

This small, unique-looking squash looks like a little saucer with scalloped edges. Although pattypan comes in several colors, it tastes the best when it is primarily yellow. The flavor is slightly sweeter than zucchini, and that sweetness really comes out when you roast it. Pattypan squash is a rich source of protective plant compounds, including benzoic acid. One study compared the antioxidant activity of five different squash, including zucchini and pumpkin. Pattypan squash exhibited the highest antioxidant potential out of all the squash varieties. Researchers attributed this to the high content of benzoic acid and its derivatives, all of which have strong cellular protective properties. 

Tromboncino 

Tromboncino, or zucchetto, is a beautiful summer squash native to Italy. It is only enjoyed during the summer months, but it belongs to the same family as butternut squash and other winter squash. You can let tromboncino mature on the vine and store it as you would a winter squash. That said, it is common to enjoy this when the fruit is young, which is why it falls into the summer squash category. In its young stage, tromboncino exhibits a sweet and nutty flavor with a texture that is slightly denser than zucchini. It is delicious regardless of when you eat this squash. 

Crookneck Squash

This yellow squash has a curved or crooked neck, hence the name. The skin, much like that of zucchini, is thin and edible, as is the soft flesh. You can enjoy crookneck squash in stir-fries, roasted vegetable medleys, or spiralized as noodles. Just like other squash varieties on this list, crookneck squash is low in calories. It also provides a lot of vitamin C, potassium, folate, and fiber. It also contains zeaxanthin, lutein, beta-carotene, and other carotenoids.

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A smoothie without a banana? Believe it or not, you don’t have to include banana in every smoothie you make. Yes, bananas offer sweetness and can help your smoothie achieve a smoother, creamier texture, but they aren’t always necessary. That is especially true if you are trying to watch your sugar intake. You can usually achieve the same creamy consistency by using avocado instead of bananas. This smoothie doesn’t have either of those creamy ingredients, but it does fulfill 273% of your recommended daily intake (RDI) of vitamin C, 62% of calcium, and 273% of vitamin A.

This green smoothie tastes of kale, but not overwhelmingly to the point where it tastes like lawn clippings. The sweetness of the apple and bright lemon juice work well to tone it down. Without the banana, the flavor of the apple really comes through. Plus, the addition of the almond butter adds a nutty, fatty component that takes your focus off the slightly bitter kale flavor. Just make sure that you remove the thick kale stems, or you’ll be enjoying a kale apple smoothie that really tastes like bitter kale.

To make this smoothie, simply add all of the ingredients to a high-speed blender and blend until completely smooth. The homemade almond milk will do a great job at creating a creamier consistency. It also builds on the nuttiness of the almond butter and does a better job than water at distracting from the kale flavor. We hope you love it!

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It’s very easy to spend lots of money on skin care products. That is especially true when products say that they can turn back the hands of time and make your skin look 20 years younger. These products state that your skin will glow like never before! Unfortunately, people get lured in by these buzzwords, use the products, and don’t experience the advertised benefits. 

What if we told you that you could save some money and make y4our own face serum that has anti-aging properties. When you make your own serum, you know exactly what goes into it. There are no problematic fragrances or added ingredients that detract from the primary ingredients. When you make your own serum, you have the freedom to customize ingredients based on your skin type. For example, if the carrier oil in this recipe doesn’t work for you, swap it out for one that does. The same can be said for the essential oils. 

As a quick note, customizing your blend is very doable, but we recommend that you keep the same ratios for a two-ounce bottle. You can increase the amount of essential oils by a few drops or so, but be mindful with your use of tea tree oil. Tea tree oil can cause skin irritation, so do a small patch test on your arm or something to ensure that you don’t have a negative reaction.

Argan Oil

Argan oil is primarily known for nourishing dry, dull skin, but it may benefit people with acne-prone skin as well. Dermatologists consider argan oil to be non-comedogenic, so it will not leave the skin feeling greasy. It is safe and beneficial for all skin types. The rich antioxidant content helps protect the skin from environmental damage. Argan oil contains vitamin E and polyphenols, which help soften the skin and reduce the appearance of fine lines. 

Argan oil contains fatty acids, including oleic and linoleic acids, which exhibit anti-inflammatory properties. Not only does that help soothe irritated skin, but it also works to reduce the appearance of blemishes. Another reason why argan oil is great for all skin types is because of the moisturizing properties. People with oily skin will find that it is lightweight, while those with dry skin will find that it makes skin feel soft, supple, and highly moisturized. 

Rosehip Oil

Is rosehip oil the universal skin savior? Some say it is, but we’ll let you be the judge of that. Rosehip oil contains a lot of omega 3, 6, 7, and 9 fatty acids, all of which are necessary for skin repair and regeneration. Rosehip oil may help reduce the appearance of blemishes and scars and may work to brighten overall skin tone. Similar to argan oil, rosehip oil is beneficial for all skin types, even the most sensitive. 

If dryness is your concern, rosehip oil may do the trick! Various creams may provide hydration, but rosehip oil goes above and beyond by adding moisture and sealing it in too. The fatty acids in rosehip oil help the skin retain water for longer, which helps to keep it soft and supple. Finally, rosehip oil has been described as a gentle alternative to retinol. Rosehip oil contains a small amount of vitamin A, which gives it the regenerative properties. Working with the other antioxidants, rosehip oil may help reduce sagging skin and fine lines. 

DIY Face Serum

Ingredients:

• 2-ounce amber glass bottle with dropper
• 20 drops frankincense essential oil
• 15 drops lavender essential oil
• 5 drops tea tree oil
• 5 drops rose essential oil 
• Argan oil
• Rosehip oil

Instructions:

• Add the essential oils to the glass bottle and fill the bottle two-thirds of the way with argan oil.
• Fill the rest of the bottle with rosehip oil, screw on the lid, and shake well to combine. 
• It is best to apply this serum at night before bed. Add a dime-size amount to your palms and gently apply all over your face, but be careful to avoid the eye area.

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Heading to the beach, pool, or lake this summer? What would a day by the water be without a little color? The goal is not to turn into a lobster; rather, it should be to get a subtle kiss from the sun in the form of a tan.

Spending a lot of time in the sun can be dangerous if you don’t take the proper measures to protect your skin. You can continue to apply sunscreen (preferably a safe mineral version) and spend trade off between sun exposure and time in the shade. Should you want to absorb some free vitamin D and tan, you may want to use a tanning oil. 

How Does Tanning Oil Work?

Essentially, a tanning oil helps to accelerate the process of tanning when you are out in the sun. Tanning oils attract more UV rays to help you achieve a deeper tan by allowing your skin to absorb them at an increased rate. When you apply a thin layer of tanning oil to the skin, you lower the skin’s refractive index. The result is a nice looking tan, but how healthy is this process for your skin? 

Most tanning oils lack SPF protection, even if you use natural oils, including coconut oil, sunflower oil, or olive oil. Most tanning oils have 15 SPF or less, but that is not enough to protect your skin from UV rays. Without proper SPF protection, the skin is not protected from sun exposure. Tanning is inherently “not great” for your skin, but you can tan smartly. If you want to tan, try to use an SPF of at least 30 and reapply every couple hours. Don’t forget to find shade so you aren’t in the sun for too long. 

A quick note: tanning is ultimately caused by an increase of melanin pigment formation. That only results from damage to the skin from harmful UV rays. Just keep that in mind when you decide to tan. 

Sun Protective Natural Ingredients

It is very important to understand that natural oils do not offer the same sun protection as natural oils. A 2021 study found that raspberry seed oil sits around 2.6 SPF, while carrot seed, coconut and wheat germ oils range from 0 to 2.8 SPF. A previous study from 2010 looked at the SPF of carrier oils and essential oils. Carrier oils ranged from 2 to 8 SPF, while essential oils ranged from 1 to 7 SPF. Olive oil and peppermint essential oil scored the highest. The only downside is that the study wasn’t conducted on human skin.

Even though the DIY tanning oil recipe in this article is not the same as regular sunscreen, it is healthier than a store bought tanning oil. This tanning oil contains olive oil, which has oleic acid and supports clearer skin. It also helps repair sun damage and may soothe dry skin. Plus, olive oil has high levels of squalene, which protects skin cells from aging. 

This tanning oil also contains avocado oil, which helps increase collagen production. Avocado oil is also rich in UV-protectant carotenoids, which offer mild protection from sun damage. Carrot seed oil offers vitamin A and vitamin E protection, which help fight off UV rays. Finally, raspberry seed oil is rich in antioxidants and doesn’t leave a greasy film after application. 

DIY Tanning Oil

Ingredients:

• 1/4 cup olive oil
• 2 tablespoons avocado oil
• 1/2 teaspoon red raspberry seed oil
• 1/2 teaspoon carrot seed oil
• 10 drops sandalwood essential oil (optional)
• 10 drops lavender essential oil (optional)
• 1 teaspoon bronze mica powder (optional)

Instructions:

• Add all of the ingredients, including the optional ones if using, to an amber glass bottle and shake well to combine. If you have a bottle with a pump or pop top, that is ideal. 
• Use as needed for mild sun exposure to help get a golden tan without burning the skin. 
• As a reminder, this is not a replacement for sunscreen and should not be used as such.

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Summertime, and the eating’s easy. Summer barbecues, outdoor picnics, and beach days are all fun-in-the-sun events that involve food. The food options are not usually the healthiest options, though. With all of the beautiful, nutritious fruits and vegetables available during the summer months, though, you should focus your efforts on consuming as many of them as possible. Leave the hotdogs in the store and grab some seasonal produce!

Some of the fruits and vegetables that ripen during summer can be quite excellent for your heart. The reason for this is because they contain an assortment of antioxidant compounds. 

What Are Antioxidants?

If you are familiar with Dherbs, you know how much we love to discuss antioxidants. If you want to keep your body as healthy as possible, learn to love antioxidants. According to studies, antioxidants protect the cells in your body from damaging free radicals, or oxidants. These molecules are a byproduct of using oxygen and they can be introduced to the body via radiation, tobacco smoke, or environmental pollution. 

Antioxidants work by binding to these free radical molecules, preventing them from damaging other cells in the body. Some examples of antioxidants include:

• Vitamin A
• Vitamin C
• Vitamin E
• Lycopene
• Beta-carotene
• Selenium

The best seasonal produce you can get will be from the farmer’s market, but many local grocery stores offer local and organic produce items. There are plenty of options to choose from this summer, but the following options can help benefit your heart. 

Peaches

A summer classic, peaches come in both yellow and white varieties. The subtle orange hue of the flesh exists because of the antioxidant it contains. That antioxidant is beta-carotene, which the body converts to vitamin A as it breaks the food down. Beta-carotene may help reduce the risk of heart disease and stroke, but studies confirm that it will not help prevent coronary heart disease. 

Cherries

Sticking to the stone fruit family, we have cherries, which only have a limited window of availability of freshness. Both sweet and sour cherries can help decrease inflammation and boost heart health. Some studies suggest that sour cherry juice can drastically help your efforts to reduce the damaging effects, or potential damage, of oxidants. 

Tomatoes

These fruits (technically not vegetables) are high in lycopene, a natural compound that gives them their signature vibrant red color. Because of that, the skin is where most of the antioxidants are. One study found that a higher presence of lycopene in the body was associated with a lower risk of hypertension. Additionally, a separate study found that lycopene may exhibit anti-hypertensive effects in rats without causing hypotension. 

Strawberries

Before we get into the health benefits of strawberries, it is important to note that they usually are high on the Dirty Dozen list. For this reason, health experts encourage you to buy organic strawberries. Strawberries are the quintessential summer berry and contain a lot of vitamin C. As they ripen, they become more red, which means more antioxidants for you! Strawberries may help lower triglycerides and LDL cholesterol in the blood. Berry consumption has also been linked to better gut, immune, and cardiovascular function. 

Blueberries

Blueberries are an easy berry to say yes to if you want to improve heart health and enjoy brain-boosting benefits. The American Heart Association (AHA) encourages people to consume blueberries because they provide lots of fiber, which works to encourage optimal gut and heart health. Blueberries also contain anthocyanins, the antioxidant compounds that give blueberries their blue hue. 

Broccoli

Eating more broccoli is a great way to incorporate more greens into your diet, but it may also encourage healthier heart function. Many studies confirm that broccoli can help lower blood sugar, promote healthy digestion, and boost immune function. Researchers note that broccoli exhibits antioxidant and anti-inflammatory properties that may help support healthy blood pressure levels and lower LDL cholesterol. Broccoli is also rich in fiber, which can reduce your risk of coronary artery disease and cardiovascular disease.

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Most people have seen the dark side, that is, the inevitable, lethargic, and sick feeling of a hangover that results from too much drinking. The older you get, the fewer drinks it takes to cause a hangover. You don’t simply bounce back like you did when you were in your 20s. They can hinder your daily activities and lead to symptoms that include stomach pain, nausea, light sensitivity, irritability, headache, thirst, anxiety, and even vertigo. 

Hangover symptoms peak when the body’s blood alcohol concentration (BAC) returns to zero. These symptoms can last for a couple hours, a full day, or even longer. There is no cure for a hangover, but certain foods and beverages can help ease symptoms and help you feel better. This article aims to highlight the best foods and beverages to consume to ease your hangover. We won’t cover this in the following list, but water is a necessity to bring you back to life. Alcohol dehydrates the body, so rehydrating with water and electrolytes can help revive you and reduce the severity of hangover symptoms. 

Coconut Water

Yes, we just mentioned drinking water, but drinking electrolyte-rich beverages is equally important to your recovery. Coconut water contains potassium, sodium, magnesium, and phosphorus, all of which are electrolyte. Although there are no studies that indicate the direct effects of coconut water on hangovers, some research suggests that coconut water can help restore fluids lost due to illness or exercise. Drinking coconut water may help replenish electrolytes and increase hydration during a hangover. Replacing electrolytes will not get rid of the hangover, though. 

Bananas

One cup of sliced bananas contains 537 milligrams (mg) of potassium. As previously mentioned, potassium is a valuable electrolyte, and it can also help keep blood pressure levels in check. Eating a banana may help reduce hangover symptoms by replenishing electrolyte levels, although this is not scientifically backed. 

Asparagus

The flavonoids in asparagus may enhance the activity of enzymes in the body that work to break down alcohol. Research suggests that certain compounds in asparagus also work to protect the liver from the toxic effects of alcohol and other harmful substances. 

Legumes

Lentils, beans, and other legumes are rich in zinc, a mineral that can effectively metabolize alcohol. According to research, zinc helps the body metabolize alcohol more quickly, and consuming zinc-rich foods help make hangover symptoms less severe. Click here to learn about more plant-based sources of zinc. 

Mango

In studies on mice, mango was able to effectively reduce blood alcohol levels and increase alcohol metabolism. Does this translate to humans? Unfortunately, there isn’t research on how mango’s ability to do this in humans. Researchers believe that mango’s metabolites, such as fructose, may help stimulate alcohol metabolism in the body. 

Sweet Potatoes

Sweet potatoes contain a lot of vitamin A, which is known for its antioxidant and anti-inflammatory properties. According to nutritional data, one five-inch sweet potato contains 922 micrograms (mcg) RAE (retinol activity equivalents) of vitamin A. Because hangover symptoms are largely related to inflammation, consuming foods with anti-inflammatory properties may help. Consume sweet potatoes, turmeric, ginger, and other anti-inflammatory foods to right the ship!

Ginger

Ginger is great for both soothing an upset stomach and sore throat. Since alcohol can cause an upset stomach, adding it to your food may help reduce the severity of hangover symptoms, such as nausea or stomach pain. Ginger goes great in smoothies, in stir-fries, or even sliced and added to sparkling water. Studies show that the antioxidant properties in ginger help protect against lung, liver, and kidney changes caused by alcohol consumption.

Korean Pear Juice

It should be noted that this is on the list only because the effects were backed by a small study. Study authors noted that Korean pear juice significantly reduced the severity of hangover symptoms and helped lower blood alcohol levels. The juice improved symptoms such as memory impairment, light and sound sensitivity, and the difficulty concentrating.

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If you want to take control of your eye health, you need to consume the right nutrients to boost your vision. Carrots, celery, broccoli, sweet potatoes, and more are foods that help enhance eye care. Although dietary sources of essential nutrients are great, you may want to consider certain vitamin supplements to strengthen your vision and prevent degenerative eye conditions. 

Common conditions that impact the eyes include age-related macular degeneration (AMD), glaucoma, cataracts, and diabetic retinopathy. Although different factors influence the development of these conditions, nutrition seems to have a positive influence on them. According to experts, the following vitamins and nutrients are the best for maintaining eye health as you age. 

Vitamin C

Hold your horses, folks. We’ll get to vitamin A in just a second. For now, we are talking about vitamin C. Vitamin C and a few other nutrients are used in AREDS, a supplement that may benefit people with AMD. One study suggests that AREDS may reduce the risk of AMD progressing by 25% if you take them daily. One observational study showed a 75% reduced risk of developing cataracts when people supplemented with more than 490 milligrams (mg) per day. Another study found that daily vitamin C supplementation reduced the risk of cataracts by 45%. 

Riboflavin

Riboflavin, or vitamin B2, acts as an antioxidant and may help reduce oxidative stress in the body, including the eyes. Researchers have been studying riboflavin’s potential to prevent cataracts for years. The reason for this is because riboflavin deficiency may lead to the development of cataracts. Interestingly enough, people with this condition are usually deficient in riboflavin. Health experts recommend consuming 1.1 to 1.3 mg of riboflavin per day. It’s very easy to meet this requirement because many foods are rich in this nutrient.

Vitamin A

We’ve finally reached the vitamin that plays a crucial role in maintaining a clear cornea, which is the outside covering of the eye. Vitamin A deficiency, which is a rare condition in developed countries, can lead to xerophthalmia, a serious eye condition. Xerophthalmia is a progressive eye disease that starts with night blindness. Tear ducts and eyes can dry out if vitamin A deficiency continues. Vitamin A may also protect against other eye conditions. In fact, several studies found that diets high in vitamin A may reduce the risk of AMD and cataracts. 

Niacin

Another B vitamin (vitamin B3), niacin helps convert food into energy, but it also acts as an antioxidant. One observational study on Korean adults found that their risk of glaucoma decreased after consuming more niacin. An animal study found that high doses of niacin in supplement form were effective at preventing glaucoma. Just be mindful that supplements should be used with caution. Consuming niacin in high amounts of 1.5 to 5 grams (g) per day may adversely affect the eyes, blurring vision or increasing the risk of macular damage. 

Vitamin E

Researchers believe that many eye conditions are associated with oxidative stress, the imbalance of antioxidants and free radicals in the body. Vitamin E is a powerful antioxidant that helps protect cells, including those in the eyes. A seven-year study monitored over 3,640 people with AMD. The results indicated that taking 400 internal units (IUs) of vitamin E per day reduced the risk of progressing to advanced stages of AMD by almost 25%. Additional studies suggest that diets rich in vitamin E may reduce the risk of age-related cataracts. More research is still necessary on this matter, though. 

Lutein And Zeaxanthin

These two beneficial compounds belong to the carotenoid family. Research shows that carotenoids exist in the macula and retina of the eyes, helping to filter potentially harmful blue light. They work to protect your eyes from damage, and studies suggest that both lutein and zeaxanthin may prevent cataracts and reduce the risk of AMD. A randomized, controlled study found potential benefits of lutein supplementation for people with cataracts. At the end of the two-year study period, study authors noted that the people who supplemented with 15 mg of lutein three times per week experienced improvements in vision. 

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Collard greens often have a negative reputation because they aren’t always prepared in the healthiest way. A lot of preparations involve bacon, ham hocks, turkey legs, and a lot of salt, and the greens are cooked down to a point where they have a lot less nutritional value. In truth, collard greens are very healthy, incredibly versatile, and exhibit some seriously impressive health benefits. 

What Are Collard Greens?

Kids may not be the biggest fans of collard greens, but these nutritious leafy greens should be on your grocery list. Collards belong to the cruciferous vegetable family, which includes broccoli, cauliflower, Brussels sprouts, and bok choy. Just like other cruciferous vegetables, collards contain sulforaphane, which is a compound that helps to fight inflammation, balance hormones, and fight free radicals. Continue reading to learn more about the health benefits of collard greens. 

They Contain A Lot Of Nutrients

Collards are nutrient-dense greens that contain a lot of vitamin A, with one cup providing over 300% of the recommended daily intake (RDI). They also provide B vitamins (particularly folate) and vitamin C, with one cup providing 50% of the RDI. Folate is the naturally occurring form of folic acid, and a cup of collards provides about 44% of the RDI of folate. Just like kale or Swiss chard, collard greens are an excellent source of vitamin K1, providing an impressive 1,045% of the RDI in one cup. Collards also offer other nutrients, including manganese, calcium, phosphorus, magnesium, and potassium. 

They Exhibit Anti-Cancer Activity

As previously mentioned, collards provide a lot of vitamin A and vitamin C, both of which encourage a healthy immune system. Optimal immune response is essential for protecting the body foreign invaders and cancer. Research shows that collard greens contain glucosinolates and sulforaphane, both of which are subjects of cancer research. Scientists say that glucosinolates are converted into isothiocyanate (ITC), which protects cells from damage that can lead to cancer, particularly colon, oral, breast, and skin cancers. By increasing your consumption of leafy greens, you may help reduce your risk of cancer. 

They Support Gut Health

Collards, just like other leafy greens, contain fiber, which works to optimize digestive health by promoting a healthy microbiome. Researchers note that fiber contributes to regularity, which helps you avoid constipation. Additionally, some studies have identified a unique sugar in leafy green vegetables (sulfoquinovose), which works to feed the good bacteria in your gut. That ultimately supports the digestive process. 

They Have Anti-Inflammatory Properties

According to research, some of the compounds in collard greens may exhibit anti-inflammatory properties. For that reason, incorporating collards into your diet may help reduce the risk of arthritis and other inflammatory conditions. Collard greens also contain lutein, carotenoids, zeaxanthin, and other antioxidants that help reduce oxidative stress. Lowering the amount of oxidative stress in the body may help reduce inflammation, which may decrease the risk of certain health conditions. 

They May Help People With Diabetes

As mentioned earlier, collards are rich in fiber, which helps regulate bowel movements and satiates you after a meal. Increasing your fiber intake has been associated with a lower risk of stroke and type 2 diabetes. The belief is that fiber reduces inflammation and levels of glucose in people with type 1 diabetes. Other research shows that fiber works to maintain healthy insulin and blood glucose levels in people with type 2 diabetes. More research is necessary to see how the fiber in collards directly benefits diabetic patients. 

They May Improve Bone Health

The impressive amount of vitamin K1 in collard greens, in addition to the vitamin K2 in animal foods, is critical for healthy bones. The body requires vitamin K for calcium absorption, which reduces the risk of fractures. Because collard greens contain both calcium and vitamin K, adding them to your diet can help keep your bones healthy. For reference, the average vitamin K recommendation for adult males is 120 micrograms (mcg) per day and 90 mcg per day for adult women.

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