Collard Greens: A Nutrient-Packed Superfood for Stronger Bones
Feb 28, 2025 12:00AM ● By Dr. Sarah Axtell
When it comes to building and maintaining strong bones, most people think of dairy products as the primary source of calcium. However, leafy greens like collards offer a powerful, plant-based alternative. One cup of cooked collard greens provides approximately 300 milligrams of calcium—comparable to a cup of milk. This makes them an excellent choice for individuals with osteoporosis or those looking to optimize bone health naturally.
In addition to calcium, collard greens are rich in other essential bone-building nutrients, including vitamin K, magnesium and phosphorus. Vitamin K plays a crucial role in bone metabolism and helps improve calcium absorption, reducing the risk of fractures. Magnesium supports bone density by assisting in the activation of vitamin D, another key player in calcium utilization.
Beyond their bone-strengthening benefits, collard greens belong to the cruciferous vegetable family, known for their cancer-fighting properties. They contain powerful compounds such as sulforaphane and indole-3-carbinol, which have been linked to reduced risks of various cancers, including breast, prostate, bladder and lung cancer.
Incorporating collard greens into your diet is a simple and delicious way to support bone health while also promoting overall wellness. Whether steamed, sautéed or blended into smoothies, this nutrient-dense vegetable is a must-have for anyone looking to strengthen their bones and enhance their long-term health.
Collards are a hearty green and will hold up well for days in the fridge in the form of this creamy slaw. Enjoy!
Slaw Ingredients:
1 bunch collard greens
2 cups shredded purple cabbage
2 cups shredded carrots
5 green onions, chopped
⅓ cup chopped fresh herbs, such as cilantro, parsley, and basil
¼ cup sesame seeds
Dressing Ingredients:
⅓ cup tahini
¼ cup orange juice
Juice of 1 lemon
2 Tbsp apple cider vinegar
2 Tbsp Tamari (gluten-free soy sauce), Bragg’s liquid aminos, or coconut aminos
1 Tbsp dijon mustard
1-inch piece of ginger, peeled
Salt and pepper to taste
Remove the coarse stems that run down the center of the collards. Stack the leaves and roll them tightly. Hold tightly. With a sharp knife, shave off each end into ¼-inch shreds.
In a large salad bowl, combine the shredded collards, cabbage, carrots and green onions and toss well.
Dressing: Add all of the dressing ingredients to a food processor or blender. Process until well combined.
Drizzle the dressing over the veggies and toss. Top with fresh herbs and sesame seeds.
Sarah Axtell is a naturopathic doctor and owner of Lakeside Natural Medicine, in Shorewood, who helps people facing chronic health conditions such as hormonal imbalances, autoimmune diseases, gastrointestinal disorders and weight-loss resistance. For information about their upcoming Osteoporosis Group Visit, call 414-939-8748 or visit LakesideNaturalMedicine.com.
Beyond their bone-strengthening benefits, collard greens belong to the cruciferous vegetable family, known for their cancer-fighting properties. They contain powerful compounds such as sulforaphane and indole-3-carbinol, which have been linked to reduced risks of various cancers, including breast, prostate, bladder and lung cancer.
Incorporating collard greens into your diet is a simple and delicious way to support bone health while also promoting overall wellness. Whether steamed, sautéed or blended into smoothies, this nutrient-dense vegetable is a must-have for anyone looking to strengthen their bones and enhance their long-term health.
Collard Green Slaw “Super Slaw”
Collards are a hearty green and will hold up well for days in the fridge in the form of this creamy slaw. Enjoy!
Slaw Ingredients:
1 bunch collard greens
2 cups shredded purple cabbage
2 cups shredded carrots
5 green onions, chopped
⅓ cup chopped fresh herbs, such as cilantro, parsley, and basil
¼ cup sesame seeds
Dressing Ingredients:
⅓ cup tahini
¼ cup orange juice
Juice of 1 lemon
2 Tbsp apple cider vinegar
2 Tbsp Tamari (gluten-free soy sauce), Bragg’s liquid aminos, or coconut aminos
1 Tbsp dijon mustard
1-inch piece of ginger, peeled
Salt and pepper to taste
Remove the coarse stems that run down the center of the collards. Stack the leaves and roll them tightly. Hold tightly. With a sharp knife, shave off each end into ¼-inch shreds.
In a large salad bowl, combine the shredded collards, cabbage, carrots and green onions and toss well.
Dressing: Add all of the dressing ingredients to a food processor or blender. Process until well combined.
Drizzle the dressing over the veggies and toss. Top with fresh herbs and sesame seeds.
Sarah Axtell is a naturopathic doctor and owner of Lakeside Natural Medicine, in Shorewood, who helps people facing chronic health conditions such as hormonal imbalances, autoimmune diseases, gastrointestinal disorders and weight-loss resistance. For information about their upcoming Osteoporosis Group Visit, call 414-939-8748 or visit LakesideNaturalMedicine.com.
