The Vegetable With The Most Calcium Can Also Protect You From Two Types Of Cancer

Your body needs at least 1,000 milligrams of calcium a day to build strong bones and help your nerves send important signals throughout your body. While milk, yogurt, and cheese are well-known sources of calcium, non-dairy foods can also supply this essential mineral.

Leafy greens like collard greens are excellent sources of calcium. A cup of cooked collard greens provides 268 milligrams of calcium, along with 38% of your daily vitamin C and 80% of your daily vitamin A. Collard greens are also rich in choline, folate, riboflavin, iron, and magnesium. Additionally, they contain 7.6 grams of fiber, which helps keep your digestive system functioning smoothly.

Collard greens are part of the cruciferous vegetable family, also known as “Brassica.” These vegetables are celebrated not only for their vitamins, minerals, and fiber but also for phytochemicals called “glucosinolates,” which help the body combat cancer. Diets high in cruciferous vegetables like collard greens have been linked to protection against pancreatic cancer and cancers of the gastrointestinal tract.

The glucosinolates in collard greens break down into isothiocyanates, compounds that block signals promoting tumor growth, influence gene activity, and reduce inflammation. These plant-based compounds can also trigger cancer cells to self-destruct. A 2018 study in Molecular Nutrition & Food Research found that eating more cruciferous vegetables like collard greens could reduce the risk of colorectal cancer by approximately 8% and gastric cancer by about 19%.

These same phytochemicals in collard greens may protect against pancreatic cancer, especially when eaten raw. A 2021 study in Cancer Epidemiology revealed that individuals consuming more than 1.5 servings of cruciferous vegetables per week had a 40% lower risk of developing pancreatic cancer compared to those eating less than half a serving weekly. Additionally, each extra serving of cruciferous vegetables reduced the risk of pancreatic cancer by up to 15%. The protective effects of cruciferous vegetables were especially notable in men, former smokers, and individuals who were overweight, with these groups showing up to 59% lower odds of pancreatic cancer.

Some studies suggest that the cancer-fighting properties of cruciferous vegetables are more pronounced when eaten raw. This is because glucosinolates must be converted into isothiocyanates by the enzyme myrosinase, which is deactivated during cooking. For example, raw broccoli contains three times more isothiocyanates than cooked broccoli, according to a 2018 review in Molecules.

However, raw vegetables aren’t the only way to enjoy their benefits. A 2008 article in Nutrition Research indicates that steaming vegetables can enhance their ability to bind bile acids, which helps lower cholesterol. Steamed vegetables also improve the bioavailability of certain key phytonutrients compared to raw vegetables. That said, overcooking or boiling vegetables can reduce their nutritional value.

Steaming collard greens is simple. First, wash the leaves to remove any dirt or debris and remove the hard stems. In a large pot, add a cup of water and a pinch of salt, then add the greens. Bring the water to a boil, cover, and simmer for 5 to 10 minutes. Once the leaves are tender, drain the excess water and drizzle with olive oil. For more inspiration, check out Health Digest’s Heart-Healthy Collard Greens recipe.