The Best Leafy Green to Strengthen Bones: Collard Greens
Which foods are associated with bone health? While dairy products like milk, yogurt, and cheese come to mind due to their calcium content, leafy greens are an unexpected yet powerful choice for supporting bone health. But is there a particular leafy green that stands out from the rest? A registered dietitian provides insight into the best leafy green for bone health—collard greens—and how to incorporate this nutritious vegetable into your diet.
Why Collard Greens Are the Best Leafy Green for Bone Health
All leafy greens provide health benefits for your bones, but according to Marissa (Meshulam) Karp, MS, RD, CDN, if one leafy green were to stand out for its bone-strengthening properties, it would be collard greens.
Collard greens contain approximately 270 milligrams of calcium per cup when cooked, which is similar to the calcium content found in eight ounces of Greek yogurt. This makes collard greens an excellent source of calcium, which is essential for bone health. The calcium in your bones accounts for about 99 percent of the calcium in your body, highlighting its crucial role in maintaining strong bones.
In addition to calcium, a cup of cooked collard greens provides around 800 micrograms of vitamin K, which exceeds 800% of your daily required intake. Vitamin K is vital for bone health as it helps regulate calcium levels in your body. Low levels of vitamin K have been linked to a higher risk of osteoporosis and fractures. According to Karp, vitamin K plays an integral role in maintaining bone strength.
Another benefit of collard greens is their potassium content—with 222 milligrams of potassium in one cup. Potassium helps reduce the amount of calcium lost from the bones, further supporting bone health.
In addition to bone health, collard greens offer several other benefits, including high levels of antioxidants that help reduce the risk of chronic diseases and inflammation. They are also a good source of fiber, with nearly 8 grams per cooked cup, which promotes healthy digestion and supports gut health.
Ways to Incorporate Collard Greens into Your Diet
Now that you know why collard greens are the best leafy green for bone health, here are some easy ways to increase your intake of this nutrient-packed vegetable.
Add Collard Greens to Soups
Collard greens are a great addition to soups and stews because they hold up better than other greens, like spinach. For a quick, healthy boost, try adding collard greens to your next chicken soup or vegetable stew. Their fibrous texture adds a satisfying crunch while maintaining their structure.
Use Collard Greens as Wraps
Looking for a gluten-free wrap option? Collard greens can replace traditional flour tortillas, making them a healthy and nutritious alternative for wraps. They provide a great way to enjoy wraps without the extra calories or gluten.
Make Collard Green Pesto
Get creative with your collard greens by blending them into a fresh pesto. This twist on traditional pesto can be used as a topping for toast, mixed with pasta, or folded into an omelet. The addition of fresh basil helps balance the strong flavor of the collard greens.
Sauté Collard Greens as a Side Dish
For a simple and delicious side dish, sauté collard greens with lemon juice, olive oil, and garlic. This combination pairs well with any protein, and the vitamin C in the lemon juice helps your body absorb the iron from the greens.
Stir-Fry Collard Greens for a Tasty Meal
Collard greens become tender and flavorful when added to stir-fries. To mellow out their bitterness, use a variety of sauces, such as soy sauce, oyster sauce, or mirin. This method makes it easy to incorporate more collard greens into your meals in a flavorful way.
Conclusion: Why Collard Greens Are the Best Leafy Green for Bone Health
Incorporating collard greens into your diet is an excellent way to strengthen your bones naturally. Rich in calcium, vitamin K, potassium, and fiber, collard greens are the best leafy green for bone health, offering a wide range of health benefits. With these easy and delicious ways to prepare them, it’s simple to enjoy collard greens regularly and boost your bone health for years to come.