Collard Greens for Hair: A Look into Its Nutritional Profile and Benefits

HK Vitals

Medically Reviewed By Dr. Aarti Nehra

Hair is the body’s fastest-growing tissue but it requires nourishment to ensure proper regeneration. Haircare is often associated with the use of various products like oil, shampoos, conditioners, and serums, which certainly play a significant role in hair health. However, the vital role of one’s diet in hair health is frequently overlooked. Collard greens are among the top foods that can provide your hair with the essential nourishment it requires. Read on to learn more about the benefits of collard greens for your hair.

What are Collard Greens?

Collard greens are a variety of leafy vegetables belonging to the Brassica genus of plants, which includes cabbage, broccoli, and kale. Many different types of collard greens exist, such as Vates, Georgia Southern, Morris Heading, Top Bunch, Blue Max, Butter Collard, Groninger Blauw, and Couve Tronchuda. 

These plants are originally from North America and have been a dietary staple in Southern American cuisine for centuries. In India, collard greens are primarily grown in Kashmir and are locally referred to as ‘haak saag’. While they are available throughout the year, they are known to be particularly rich in nutrients when cultivated during the winter months. Similar to other Brassica vegetables, collard greens offer a wealth of nutrition and contribute to numerous health benefits when regularly included in a balanced diet.

Collard Greens Nutritional Profile

A cup of boiled collard greens, drained and with no added salt, provides the following nutritional content:

  • 63 calories
  • 1.37 g of fat
  • 5.15 g of protein
  • 10.73 g of carbohydrates, including 7.6 g of dietary fiber and less than 1 g of sugar
  • 2.15 mg of iron
  • 268 mg of calcium
  • 40 mg of magnesium
  • 222 mg of potassium
  • 61 mg of phosphorus
  • 28 mg of sodium
  • 34.6 mg of vitamin C
  • 0.44 mg of zinc
  • 30 micrograms of folate
  • 1.67 mg of vitamin E
  • 722 micrograms of vitamin A (measured as retinol activity equivalents, RAE)
  • 772.5 micrograms of vitamin K

Collard greens serve as an excellent source of vitamins A, C and K and calcium. They provide good amounts of vitamin B6, iron and magnesium. Additionally, collard greens contain thiamin, pantothenic acid, niacin and choline.

Collard Greens Benefits for Hair

One of the collard greens benefits is its positive impact on your hair health. Here are some ways in which collard greens benefit your hair:

  1. Hair Moisturization

Collard greens are abundant in vitamin A, a crucial nutrient for sebum production, which helps keep hair adequately moisturized. Notably, vitamin A plays a significant role in promoting the growth of various bodily tissues, including hair.

  1. Collagen for Hair 

Vitamin C is essential for the body to create collagen, a protein that imparts structure to the hair follicle, strengthens the hair, and maintains its levels. On average, adult women require 75 mg of vitamin C daily, while men  need 90 mg. A serving of boiled collard greens, approximately a cup, supplies nearly 35 mg of vitamin C.

  1. Helping Cease Hair Loss

Iron deficiency can lead to anemia, a common cause of hair loss. Insufficient iron intake can affect the body’s energy utilization efficiency and may impair nutrient supply to the hair follicles. Iron-rich foods such as collard greens, lentils, tuna, spinach and eggs can counteract this. Adults should aim to consume 8 mg of iron per day, while women of reproductive age require 18 mg. A cup of boiled collard greens provides 2.5 mg of iron.


Maintaining healthy and lustrous hair necessitates a nutrient-rich diet. Among the top foods to include in your daily meals for the well-being of your hair, collard greens stand out. Loaded with essential nutrients, collard greens promote hair growth, enhance moisture retention and sustain overall hair health. Begin incorporating this beneficial vegetable into your diet to ensure your hair remains vibrant and beautiful.

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