Collard (Brassica oleracea)
Synopsis
Collard greens (Brassica oleracea, variety acephala) are a leafy green vegetable in the cruciferous family, closely related to cabbage, kale, broccoli, and Brussels sprouts. Unlike other cabbage types, collards do not form a compact head but grow as large, flat, fan-shaped leaves. They are particularly popular in Southern U.S. cuisine, as well as in African, Mediterranean, and Brazilian diets.
Nutritionally, collard greens are considered a superfood, offering an exceptional profile of vitamins and minerals, including:
- Vitamin K (particularly high—important for blood clotting and bone health)
- Vitamin A and C (antioxidants that support immune and skin health)
- Folate, calcium, manganese, and iron
- Dietary fiber (which supports digestive health and blood sugar regulation)
- Glucosinolates, sulfur-containing compounds with detoxifying and cancer-protective properties
As a member of the Brassicaceae family, collards contain phytochemicals like sulforaphane and indole-3-carbinol, which are being studied for their anti-inflammatory, anti-cancer, and liver-supportive effects. These compounds enhance the activity of phase II detoxification enzymes, helping the liver neutralize and eliminate harmful substances.
Regular consumption of collard greens is associated with improved cholesterol metabolism, cardiovascular protection, and bone strength, due in part to their high content of vitamin K and soluble fiber. Light cooking (such as steaming or sautéing) improves digestibility while preserving many of the nutrients.
Historical Use
Collard greens have a long agricultural and medicinal history, tracing back to ancient Greece and Rome, where leafy non-heading cabbages were cultivated for their digestive and purifying properties. They were believed to calm the stomach, support liver function, and act as a general tonic for health and vitality.
In traditional African and African American medicine, collard greens were valued not just as a staple food but as a healing plant, used to support detoxification, reduce inflammation, and aid in recovery from illness. During the transatlantic slave trade, African peoples brought their culinary traditions with them, and collards became a foundational plant in Southern folk healing and nutritional practices.
In Southern Appalachian folk medicine, collard greens were used in "pot liquor" (the nutrient-rich broth left after boiling greens), which was sipped as a restorative tonic—especially for the sick, elderly, or postpartum women. This broth is now known to be rich in minerals, vitamins, and plant compounds, especially if the greens are slow-cooked.
Today, collards continue to be used in culinary medicine and whole-food nutrition, especially for detox support, blood sugar regulation, heart health, and anti-inflammatory diets. Their role in traditional foodways and cultural resilience has also made them a symbol of nourishment and healing across generations.
Uses: Health Conditions
Anemia (Traditional)
Arthritis (Traditional)
Cancer (prevention) (Traditional)
Cholesterol (high) (Traditional)
Circulation (poor) (Traditional)
Constipation (adults) (Traditional)
Diabetes (Traditional)
Digestion (poor) (Traditional)
Fatigue (Traditional)
Hypertension (Traditional)
Inflammation (Traditional)
Osteoporosis (Traditional)
Stress (Traditional)
Triglycerides (high) (Traditional)
Wounds and Sores (Traditional)
Body Systems
Digestive System (Science)
Immune System (Science)
Liver (Science)
Skeletal System (Bones) (Science)
Arteries (Traditional)
Blood (Traditional)
Brain (Traditional)
Circulatory System (Traditional)
Gall Bladder (Traditional)
Gastrointestinal Tract (Traditional)
Glandular System (Traditional)
Heart (Traditional)
Hepatic System (Traditional)
Intestinal System (Traditional)
Joints (Traditional)
Kidneys (Traditional)
Large Intestines (Colon) (Traditional)
Lungs (Traditional)
Lymphatics (Traditional)
Muscles (Traditional)
Nerves (Traditional)
Pancreas Head (Traditional)
Respiratory System (Traditional)
Skin (Traditional)
Small Intestines (Traditional)
Spleen (Traditional)
Stomach (Traditional)
Urinary System (Traditional)