Collard greens are loose leaf greens, related to kale and spring greens. They have thick leaves that taste slightly bitter.
They’re similar in texture to kale and cabbage. In fact, their name comes from the word “colewort.”
Collard greens are a good source of calcium and the vitamins A, B9 (folate) and C. They’re also one of the best sources of vitamin K when it comes to leafy greens. In fact, one cup (190 grams) of cooked collard greens packs 1,045% of the DV for vitamin K.
Vitamin K is known for its role in blood clotting. In addition, more research is being done regarding its ability to improve bone health.
One study in 72,327 women aged 38–63 found that those with vitamin K intakes below 109 mcg per day had a significantly increased risk of hip fractures, suggesting a link between this vitamin and bone health.
SUMMARYCollard greens have thick leaves and are bitter in taste. They’re one of the best sources of vitamin K, may reduce blood clots and promote healthy bones.
Spinach is a popular leafy green vegetable and is easily incorporated into a variety of dishes, including soups, sauces, smoothies and salads.
Its nutrient profile is impressive with one cup (30 grams) of raw spinach providing 181% of the DV for vitamin K, 56% of the DV for vitamin A and 13% of the DV for manganese.
It’s also packed with folate, which plays a key role in red blood cell production and the prevention of neural tube defects in pregnancy.
One study on the neural tube defect spina bifida found that one of the most preventable risk factors for this condition was a low intake of folate during the first trimester of pregnancy.
Along with taking a prenatal vitamin, eating spinach is a great way to increase your folate intake during pregnancy.
SUMMARYSpinach is a popular leafy green vegetable that can be used in a variety of ways. It’s a great source of folate, which may prevent neural tube defects, such as spina bifida, during pregnancy.