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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Not only are radish greens edible, but they are also rich in powerful flavor and unique nutrients. Many people discard radish greens and miss out on their pepperiness. They are low in calories and offer lots of protein, magnesium, vitamin C, vitamin K, potassium, iron, and powerful antioxidant compounds. While eating this radish top pesto isn’t going to cure any disease, it is a way to incorporate these underutilized greens into your diet.

According to some research, some of the active compounds in radish tops exhibit impressive health properties. Antioxidant extracts from radish greens showed potential in test-tube research. In fact, these compounds helped protect lung tissues from oxidative stress as a result of free radical accumulation. The body naturally produces free radicals by way of metabolism, but these free radicals can prove problematic if levels exceed those of antioxidants. Oxidative stress can result and damage tissues, which increases the risk of chronic diseases.

Because this pesto has somewhat of a short lifespan in the fridge, you may want to freeze it in separate containers. You can also place the pesto into silicone molds and freeze it to make pesto cubes. When you want to use them, remove from the freezer a day early and allow them to defrost in the fridge. Plus, this radish top pesto has a very peppery flavor, so you probably won’t want to gorge on this all week. That said…we love it!

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Is there a better way to welcome in the new year than to supply the body with nutrient-dense foods? If you partied hard on New Year’s Eve, chances are that you need to reset the body. Although the beginning of the year marks a fresh start for the majority of people, there is never a wrong time to begin anew. Any day of any month is a chance to start living a healthier life. This recipe just happens to coincide with the beginning of a new year.

One of the best foods to promote detoxification is the mighty beetroot. You just can’t beat beets! Fresh beets, not the ones from the can, help to increase energy levels, boost immune function, and regulate the body’s natural metabolic process. Studies show that beets contain betacyanin, which is an antioxidant that exhibits anti-carcinogenic properties that are particularly effective against colon cancer. Beets are also a great liver cleanser, with some researchers arguing that there is no better friend to your liver than beetroot.

Although beets have an impressive nutritional profile, we don’t want to neglect the other ingredients in this smoothie. Apples are great sources of fiber and provide the body with vitamin C and potassium. Oranges also give your body a healthy dose of vitamin C, while carrots provide beta-carotene, vitamin K1, biotin, and vitamin B6. Needless to say, this smoothie isn’t lacking in nutrients and will propel you toward your healthy resolutions.

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There are more than 10 varieties of pears grown in the United States throughout the year. Can you believe that there are over 3,000 known varieties of pears around the world? Each pear has its own distinctive color, flavor, texture, and culinary application. You want to know the best part about all these pears that are available to you? They offer some serious nutritional benefits and health properties. 

Aside from their crisp texture and refreshingly tart flavor, pears contain powerful nutrients that may help fight chronic diseases. Specifically, the antioxidant activity in pears, in conjunction with their high fiber content, helps lower cholesterol, fight free radicals, and reduce inflammatory markers. In fact, pears are some of the best sources of dietary fiber! The polyphenols in pears may be beneficial for fighting early signs of aging, such as wrinkles and fine lines. Continue reading to learn more about the health benefits of pears. 

Great Sources Of Fiber

The average medium pear contains over five grams of fiber, making pears the ultimate high-fiber food. You should ideally consume between 25 to 30 grams of fiber per day, so eating one pear every day can help you meet that goal. Fiber is a key component to a healthy diet because it promotes bowel regularity and helps sustain healthy blood sugar levels. Pears contain pectin fiber, which is a water-soluble type of fiber that may improve digestive health and lower bad cholesterol levels. 

Provides Lots Of Antioxidants

Pears are excellent sources of vitamin C, which is an antioxidant, but they also contain flavonoids, polyphenols, and phenolic acids. Most of those antioxidant compounds exist in the skin of pears. Researchers note that antioxidant compounds may help ward off disease, so don’t peel your pears. In fact, studies have shown that pear peels exhibit higher antioxidant activity compared to apples, and they also have healthy fatty acids. Another important benefit of pears is that they contain glutathione, a super antioxidant that may help prevent high blood pressure, cancer, and stroke. 

Supports The Heart

As mentioned several times already, pears are great sources of vitamins, fiber, and antioxidants. There is a specific type of fiber, pectin, in pears that is useful for naturally reducing cholesterol levels. That makes pears an excellent choice for your cholesterol-lowering food list. Additional studies show that eating more fruits and vegetables can help reduce the risk of heart attack, stroke, and cardiovascular diseases. Researchers followed adults over a 15-year period and found that greater intakes of fruits and vegetables was associated with lower risks of cancer, cardiovascular disease, and all-cause death.

Helps Maintain Bone Health

If you want to maintain healthy bones, don’t reach for milk as your first food choice. Researchers note that vitamin K-rich foods can help encourage healthier bones. If you are deficient in vitamin K, you have a greater risk of bone-related disorders. Vitamin K works with magnesium, phosphorus, and calcium to help prevent bone breakdown. Pears contain vitamin K and boron, two nutrients that are vital for optimal skeletal health. Boron helps keep bones strong by adding mineral density, treating inflammatory conditions, and preventing osteoporosis. 

Improves Digestion

High-fiber foods like pears can help improve the digestive process. Adding more fiber to your diet from whole foods can help improve bowel regularity. The pectin in pears acts as a natural diuretic and has somewhat of a natural laxative effect. Although pears may not cause you to run to the restroom, they may help prevent water retention, decrease bloating, and regulate bowel movements. Additionally, the phytonutrients in pears work to protect digestive organs from oxidative stress and alkalize other cells in the body. 

Great Sources Of Vitamin C

One of the main reasons that pears are so great for you is because they contain a lot of vitamin C. Vitamin C is a powerful antioxidant that works to reduce oxidative stress by fighting free radicals in the body. Researchers note that vitamin C helps to stop cell mutation, maintain healthy metabolism, repair tissue, and protect DNA. Vitamin C also happens to be a great nutrient for the skin, increasing the skin’s immunity and providing anti-aging effects. Lastly, vitamin C supports the maintenance of connective tissues, so it may help to accelerate the healing of cuts and bruises.

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The great thing about this kale salad is that it contains an assortment of antioxidants, healthy fats, fiber, protein, and vitamins and minerals. Kale is naturally rich in vitamin K, iron, protein, fiber, and more, while blueberries have vitamin C and other antioxidant compounds.

Chapters:
0:00 Intro
0:03 Ingredients
0:08 Apple, chopped
0:16 Pistachios, chopped
0:28 Kale, chopped
0:43 Dressing
1:05 Toss Salad
1:14 Bon Appetit

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Sometimes, you need a few unexpected food combinations in your life. You want to keep your taste buds guessing! That is especially true if you follow a raw vegan diet, because eating the same salad or smoothie over and over can become quite boring. This entree awakens the taste buds and is complete with a bouquet of flavors and textures. If you do not follow a raw vegan diet, this can make a great appetizer for your dinner.

Endive is a vegetable that looks like a baby cone of leaves and it belongs to the daisy family. It can ben enjoyed raw or cooked, but it serves as a lettuce cup in this scenario. It has a great firm texture to easily hold the avocado, apple, and walnut mixture. The flavor of endive is pleasantly bitter and slightly nutty, making it a beautiful complement to the sweet and nutty apple mixture. Endive is very low in calories and may enhance digestion because of the high fiber content. It is also a great source of vitamin K, which helps in retaining calcium in the bone matrix. In fact, one cup of endive provides 289% of the recommended daily intake of vitamin K!

This is a very user-friendly dish, in that you assemble it at the table. It makes for a great communal appetizer, but you will be happy with it as a raw vegan entree. The dressing for the apple walnut mixture truly brings the dish home, though. It is acidic, sweet, and has a hint of tang from the mustard powder. Okay, we are done selling it now and are excited for you to try it already!

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Honeydew melon, or honeymelon, is a fruit that belongs to the cucumis melo (muskmelon) species. It exhibits a light green sweet flesh, which is concealed by a white-yellow skin. Honeydew melons are very similar in size to cantaloupes and mini watermelons, and the consensus is that they are the sweetest of all melons. 

Although you can typically buy honeydew melons year round, peak season is from July to September. Honeydew exhibits a diverse nutritional profile, which is potentially honeydew’s most valuable asset. Among the vitamins and minerals, it contains beneficial plant compounds that are responsible for some of its many health benefits. The following nutritional information is based off of a one-cup serving of honeydew:

• Calories: 64
• Carbohydrates: 16 grams (g)
• Protein: 1 g
• Fat: 0 g
• Fiber: 1.4 g
• Folate: 8% of the recommended daily intake (RDI)
• Potassium: 12% of the RDI
• Vitamin C: 53% of the RDI
• Vitamin K: 6% of the RDI
• Magnesium: 4% of the RDI
• Vitamin B6: 8% of the RDI

Contains Vital Nutrients For Bone Health

Honeydew melon is a great source of magnesium, folate, and vitamin K, three nutrients that are crucial for maintaining strong bones. Folate works to break down homocysteine, a necessary function because elevated levels reduce bone mineral density over time. More research is necessary to draw conclusive evidence between the relationship of folate and bone health, though. Vitamin K, on the other hand, is essential for osteocalcin production, a structural protein in the bones. Adequate vitamin K levels, then, can help encourage healthier, stronger bones. 

May Improve Blood Sugar Control

There are several research studies that indicate that eating fruits, such as honeydew melon, may help regulate blood sugar levels. One study monitored half a million people for seven years. Researchers noted that those who consumed fresh fruit daily were 12% less likely to develop diabetes, compared to people who hardly ate fruit. In the participants who already had diabetes at the start of the study, eating fruit at least three times per week reduced diabetes-related health complications by 13-28%. 

Supports Hydration

One cup of honeydew provides more than five ounces of water. By consuming enough water, you can avoid dehydration. If the body enters a state of dehydration, it overheats and you can experience problems with mood, thinking, digestion, and kidneys. Drinking enough water can help flush waste from the body and lubricate and cushion the joints. According to one study, people who hydrate sufficiently develop fewer chronic conditions, including heart and lung disease. Well-hydrated people tend to live longer compared to people who don’t drink enough fluids. 

May Regulate Blood Pressure 

Because honeydew is low in sodium and high in potassium, it may help with blood pressure management. Potassium works to control blood pressure by causing the kidneys to excrete excess sodium. In excess, sodium is a nutrient that can cause high blood pressure. Potassium also works to reduce tension in blood vessels walls, which can further reduce blood pressure. Additional research shows that eating more fruits and vegetables that produce nitric oxide can help prevent and treat lifestyle-related disease, such as high blood pressure. 

May Support Skin Health

Honeydew is a great source of vitamin C, water, and anti-inflammatory compounds, all of which benefit the skin. Skin cells are dependent on vitamin C to produce collagen and regulate the collagen and elastin balance. It is this delicate balance that gives the skin its volume and shape. If you don’t consume enough vitamin C, you may experience dull-looking skin and skin inflammation. In fact, several studies confirm that low vitamin C levels are linked to aged or sun-damaged skin. 

May Improve Digestion 

Honeydew contains a lot of fiber, an integral nutrient for optimal digestive function. There is a lot of evidence that supports the link between adequate fiber intake and a healthy gut. Fiber works to slow blood sugar response, encourage bowel regularity, and promote the growth of healthy gut bacteria.

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When you eat seasonally, you actually contribute to a more sustainable environment and support local farmers. On top of that, studies show that eating seasonally can help increase your nutrient intake. That means that growing and buying summer vegetables from local growers at farmers markets can improve your health and contribute to your community. 

What are the best vegetables to enjoy during these warmer, summer months? Some of those vegetables include leafy greens like kale, bell peppers, squash, garlic, shallots, and herbs like basil. Continue reading to learn what’s in season during summer and the health benefits that these produce items offer. 

Eggplant

Belonging to the nightshade family, eggplant holds some highly unique plant compounds within their dark purple skins. The same polyphenols, such as anthocyanins, that are in blueberries and red wine exist in eggplant skin. That’s why the skin is purple! Eggplant may help fight free radical damage and provide the body with manganese and folate, both of which support bone and metabolic health. 

Shallots

Shallots are members of the allium plant family, which includes onions, garlic, and leeks. Researchers found that the organosulfur compounds in allium vegetables exhibit antibacterial, antiviral, and anti-fungal properties. That means that they help support immune defenses, and some studies show that shallots may help reduce blood pressure and cholesterol levels. They even have compounds that may help the body battle certain cancers, but more studies are necessary to confirm the efficacy. 

Basil

Basil is one of the world’s most popular herbs, making its way into everything from sauces and dressings to broths and salads. Manufacturers extract basil essential oil from the plant because the herb is rich in protective compounds. Some of those compounds include linalool, citronellol, and eugenol, all of which work to fight inflammation. Studies show that the antioxidants and antibacterial properties in basil work to boost digestive function, promote detoxification, and maintain healthy skin. 

Garlic

As another member of the allium family, garlic contains a compound called allicin, which works to protect against infections and fight pathogens. However, allicin is an unstable compound and it is only briefly present after you cut or crush garlic cloves. The sulfur compounds from garlic enter the body from the digestive tract, from which they travel throughout the body and have biological effects. 

Kale And Other Summer Greens

Kale is a popular superfood for good reason. As one of the healthiest greens available, kale is rich in antioxidants, including isothiocyanate. Kale also contains a good amount of potassium, magnesium, manganese, copper, and vitamins A, C, and K. Some studies show that certain substances in kale bind to bile acids in the digestive tract, preventing them from reabsorption into the body. That helps reduce the total amount of cholesterol in the body. Other heat-tolerant greens to enjoy in the summer include mizuna and Manoa lettuce, which yield new greens every three to five weeks. 

Tomatoes

Tomatoes, especially heirloom varieties, are bountiful in the summer months. They are the juiciest and go great in summer salads, so we encourage you to eat them raw. Tomatoes happen to be great sources of vitamins A & C and disease-fighting antioxidants like lycopene. Each tomato has its own unique taste and nutritional profile, so get your hands on grape, Roma, heirloom, and beefsteak varieties this summer. 

Cucumbers

The summer months are quite hot, so you need all the hydration help you can get. Cucumbers are more than 90% water and can help you reach your daily hydration goals. The high water content also helps your body break down food and absorb nutrients more efficiently. Cucumbers are naturally rich in vitamin K, which is a big bonus for bone health. Sufficient vitamin K levels reduce your risk of bone fractures and encourage healthy bone mass.

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Looking for a healthy, low-effort sauce that tastes out of this world? You found it in the form of this raw vegan kale and avocado pesto. It has a wonderfully creamy texture and gorgeous green color. Additionally, it is packed with lots of protein, iron, magnesium, omega-3 fatty acids, fiber, and other nutrients.

Kale is one of the most nutrient-dense foods, which is why it falls under the superfood umbrella. It is naturally rich in vitamin A, vitamin C, and vitamin K, but that’s only the beginning. Kale exhibits an impressive list of minerals, including manganese, calcium, potassium, and magnesium. This low-calorie leafy green contains three grams of protein per cup. Various studies found that several of the antioxidants in kale may exhibit anti-inflammatory, antidepressant, and antiviral properties!

Although kale is a powerful vegetable, we cannot ignore the mighty avocado. It is truly an excellent source of many nutrients, including potassium, magnesium, and healthy fats. All this is to say that this kale and avocado pesto is much more than a delicious sauce. It is nutrient-rich and will become a staple in your recipe rotation. Let us know how you like it in the comments below.

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When you pass by blood oranges in the grocery store during the winter, it is very difficult to resist them. They exhibit a vibrant ruby flesh and a surprisingly sweet flavor. Many food manufacturers use them to flavor everything from sparking water and beer to salad dressings. This recipe uses the blood orange in two ways: freshly sliced in the salad and whisked into an oil-free vinaigrette.

The peppery arugula and mild spinach are the perfect backdrop for the zesty citrus slices that go into the salad. Plus, the creamy avocado not only provides another layer of texture, but also a lot of omega-3 fatty acids, magnesium, and potassium. When you slice the avocado, try your best to slice them thinly lengthwise, as opposed to cubing them. The long slivers of avocado are perfect when you stab your salad, because you get a sliver of avocado with a slice of orange and greens. That is the perfect bite!

What makes this winter blood orange salad healthy? Can we say everything? Because that is the real truth. Blood oranges are particularly rich in vitamins A & C, which work to encourage healthy immune function and improve the appearance of your skin. The omega-3s in avocados may regulate blood sugar, blood pressure, and reduce the risk of heart disease. Finally, the greens are naturally rich in iron, magnesium, folate, and vitamin K, making this salad a true nutrient-dense recipe!

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