Health benefits of Kashmiri HAAKH
( Collard Greens )..!!
Wonderfully nutritious collard leaves are
very low in calories (provide only 30
calories per 100 g) and contain no
cholesterol. 
However, its green leaves
contain a very good amount of soluble
and insoluble dietary fiber that helps
control LDL cholesterol levels and offer
protection against hemorrhoids,
constipation as well as colon cancer
diseases.
Widely considered to be wholesome
foods, collards are rich in invaluable
sources of phyto-nutrients with potent
anti-cancer properties, such as di-indolyl-
methane (DIM) and sulforaphane that
have proven benefits against prostate,
breast, cervical, colon, ovarian cancers by
virtue of their cancer-cell growth
inhibition and cytotoxic effects on cancer
cells.
Di-indolyl-methane has also found to be
effective immune modulator, anti-
bacterial and anti-viral properties by
potentiating Interferon-gamma receptors.
The leaves are also an excellent source of
folates, provides about 166 µg or 41.5%
of RDA. Folates are important in DNA
synthesis and when given during the peri-
conception period can prevent neural
tube defects in the baby.
Fresh collard leaves are also rich in
vitamin-C, provides about 59% of RDA
per 100 g. Vitamin-C is a powerful natural
anti-oxidant that offers protection against
free radical injury and flu-like viral
infections.
Collard greens are an excellent source of
vitamin-A (222% of RDA per 100 g) and
carotenoid anti-oxidants such as lutein,
carotenes, zea-xanthin, crypto-xanthin,
etc. These compounds are scientifically
found to have antioxidant properties.
Vitamin A also required maintaining
healthy mucus membranes and skin and is
also essential for healthy vision.
Consumption of natural fruits rich in
flavonoids helps to protect from lung and
oral cavity cancers.
This leafy vegetable contains amazingly
high levels of vitamin-K, provides
staggering 426% of recommended daily
levels per 100 leaves. Vitamin K has a
potential role in the increase of bone
mass by promoting osteotrophic activity
in the bone. It also has the beneficial
effect in Alzheimer's disease patients by
limiting neuronal damage in their brain.
Collards are rich in many vital B-complex
groups of minerals such as niacin (vitamin
B-3), pantothenic acid (vitamin B-5),
pyridoxine (vitamin B-6) and riboflavin.
Further, the leaves and stems are good in
minerals like iron, calcium, copper,
manganese, selenium and zinc..!!