Diet Mail Diet Mantra Wellness Magazine- February 2014 | Page 10

FOOD OF THE MONTH

COLLARD GREENS
Did you know that one cup of cooked collard greens headaches, and reducing PMS symptoms during
will provide you with almost as much calcium as a cup the second half of the menstrual cycle. The body
of milk? Milk products are often considered the best tightly controls the amount of calcium in the blood,
source of calcium, so you may be surprised to find that so sufficient calcium is always available for its many
while one cup of 2% milk provides 29% of the daily essential roles in our bodies. When our dietary
value (297 mg) for calcium, one cup of cooked collard intake of calcium is too low, this key mineral is pulled
greens contains almost as much: 23% of the daily out of the bones to maintain normal blood
value (226 mg)! And the collard greens have less than concentrations. This is why low dietary intake of
half the calories of the milk (50 calories compared to calcium contributes to osteoporosis. So, next time
121) with virtually no fat. Calcium is known primarily
for its role in maintaining the strength and density of
bones, but recent studies have shown that it is also
important in helping to protect colon cells from
cancer-causing chemicals, preventing migraine

you are wondering how to boost your calcium intake,
don't just think milk,

think

collard

greens !

Tips for Preparing Collard Greens
Rinse collard greens under cold running water. Chop
leaf portion into 1/2-inch slices and the stems into
1/4-inch pieces for quick and even cooking.
To get the most health benefits from collard greens,
we recommend letting them sit for a minimum of 5
minutes before cooking. Sprinkling with lemon juice
before letting them sit may be able to help activate
their myrosinase enzymes and increase formation of
beneficial isothiocyanates in the greens.

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