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    • cal20-January-2023 adminAnjali Dwivedi

      Health Benefits Of Mustard Greens

    • Amongst all the healthy leafy vegetables, mustard greens are probably the least popular. On the contrary, Modern research supports mustard greens’ rich nutritional content—they have got more vitamin A than spinach and more vitamin C than oranges. While studies do not acknowledge all of its traditional uses, they suggest that greens can bring several health benefits, especially for seniors with medical conditions.

      Today, there are many different varieties of mustard greens available that add a bitter, spicy flavour to any meal. You can eat them raw, boiled, steamed, or stir-fried. It is easy to add mustard greens to your diet. 

      Mustard, one of the world's most widely used condiments, is made from the small, yellowish seeds of the mustard plant. Nonetheless, many different societies have relied on the plant's green leaves for ages, both as a source of food and medicine. Let us look at some of its health benefits and nutritional content.

      Table Of Contents


      1. What Are Mustard Greens
      2. Health Benefits Of Mustard Greens
      3. Nutritional Facts Of Mustard Greens
      4. Ways To Incorporate Mustard Greens In Your Diet
      5. The Final Say
      6. FAQs

      What Are Mustard Greens?

      The mustard plant yields a peppery green vegetable known as mustard greens.

      Mustard greens are a type of vegetable from the Brassica family. They are also known as brown mustard, vegetable mustard, Indian mustard, and Chinese mustard. Kale, collard greens, broccoli, and cauliflower are all members of the same genus.

      Several types exist, all of which are green and extremely bitter and peppery in taste. However, it is suggested to include this in your diet while on a power detox because of its nutritional content, 

      Most people prefer their leafy greens cooked in one of four common ways: boiling, steamed, stir-fried, or even pickled.

      Mustard greens are incredibly healthy since they are low in calories while being high in fibre and other minerals.

      Health Benefits Of Mustard Greens

      The benefits of consuming mustard greens have only recently begun to be studied. However, many health advantages have been linked to the specific elements found in mustard greens and other Brassica crops.

      1.  High Level Of Antioxidants

      Antioxidants are plant-based chemicals that provide defence against oxidative damage. Unstable free radicals can harm your body's cells. The long-term effects of this damage have been studied, and they show a correlation to diseases like heart disease, cancer, and Alzheimer's. Mustard greens are an excellent source of antioxidants like flavonoids, beta carotene, lutein, and vitamins C and E, with varying concentrations depending on the variety. In addition, anthocyanins, which are reddish-purple pigments present in fruits and vegetables, have been associated with a lower risk of heart disease, cancer, and type 2 diabetes, and are especially concentrated in red kinds. As a whole, eating more mustard greens may reduce your risk of developing oxidative stress-related disorders.

      2. Excellent Source Of Vitamin K

      One cup of mustard greens (56 grammes) has 120% of the DV for vitamin K, while one cup of cooked mustard greens (140 grammes) contains 690% of the DV for vitamin K. Most people know vitamin K for its crucial function in assisting blood clotting. Heart and bone health benefits have also been established. Inadequate levels of vitamin K have been associated with an increased risk of heart disease and osteoporosis, which causes weak bones and an increased risk of fractures. Vitamin K deficiency has been linked to cognitive decline in recent research. Vitamin K deficiency has been linked to cognitive decline, dementia, and Alzheimer's disease. Unfortunately, more study is required. Since vitamin k helps in boosting collagen and is amazing for skin health, it is included in a lot of wedding makeover diets and plans.

      3. Boosts Immunity

      Additionally, mustard greens may help your body's defences. The vitamin C content of just one cup (56 grammes raw, 140 grammes cooked) is enough to meet more than a third of the recommended daily allowance. Water-soluble vitamin C is crucial to healthy immunological function. Lack of vitamin C in the diet has been shown to lower the immune system, increasing the likelihood of getting sick. On top of that, the vitamin A in mustard greens helps your immune system. T cells, a type of white blood cell, are crucial in the body's defence against infections, and this process helps to increase their production and circulation.

      4. Benefits Heart Health

      Mustard greens may provide cardiovascular benefits. Antioxidants like flavonoids and beta carotene found in abundance in these vegetables are linked to a decreased risk of cardiovascular disease and death. A 15% reduction in the risk of heart disease was found in one meta-analysis of eight studies that revealed high consumption of leafy green Brassica vegetables. Mustard greens share this property with other Brassica crops. Important because inhibiting the reabsorption of bile acids reduces cholesterol levels. One in vitro investigation found that heating mustard greens greatly enhanced their ability to bind bile acids. This shows that the cholesterol-lowering effects of steamed mustard greens may be more pronounced than those of consuming raw mustard greens. 

      5. Good For Eye Health

      Mustard greens include the antioxidants lutein and zeaxanthin, which have been demonstrated to improve eye health. In particular, these two chemicals filter out potentially damaging blue light and protect your retina from oxidative damage. Age-related macular degeneration is the main cause of blindness globally, but studies show that eating foods high in lutein and zeaxanthin may help protect against it.

      6. Anti-Cancer Effects

      Mustard greens are rich in a class of plant substances known as glucosinolates, and they are potent antioxidants that may have anticancer effects. Cells treated with glucosinolates fare better in test tube experiments designed to mimic real-world conditions, and they inhibit the proliferation of malignant cells. However, human studies of these advantages are lacking. Likewise, mustard leaf extract showed anti-cancer properties in a laboratory setting. However, human trials are still required. Human studies have demonstrated that a diet high in Brassica vegetables (particularly mustard greens) is associated with a lower incidence of several different malignancies, including those of the stomach, colon, and ovaries.

      Nutritional Facts Of Mustard Greens

      When consumed raw, mustard greens provide (1 cup - 56 grams):

      • Calories - 15 kcal
      • Protein - 2 g
      • Fat - less than 1 g
      • Carbs - 3 g
      • Fibre - 2 g
      • Sugar - 1 g
      • Vitamin A - 9% of the Daily Value (DV)
      • Vitamin B6 (pyridoxine) - 6% of the DV
      • Vitamin C - 44% of the DV
      • Vitamin E - 8% of the DV
      • Vitamin K - 120% of the DV
      • Copper - 10% of the DV

      Small levels of zinc, selenium, phosphorus, niacin (vitamin B3), folate, and niacin are also present in mustard greens, and they also include 4-5% of the DV for calcium, iron, potassium, riboflavin (vitamin B2), magnesium, and thiamine (vitamin B1). One cup of cooked mustard greens (140g) includes much more vitamin A (96% of the DV), vitamin K (690% of the DV), and copper (22.7%) than the same amount of raw mustard greens (4% of the DV). However, it has fewer of the beneficial vitamins C and E. Similar to raw mustard greens are the calorie, carbohydrate, and fibre content of pickled mustard greens, also known as takana in Japanese and Chinese cuisines. But the pickling process destroys some of the vitamins and minerals, including vitamin C. Pickling, however, was discovered to be an efficient way of preserving the antioxidant-rich chemicals in plants

       1. Carbs
      The main nutrient in mustard greens is a type of complex carbohydrate. Two point six grammes of carbohydrates can be obtained from eating one cup of chopped greens. Nearly 2 grammes of fibre and less than 1 gramme of sugar are added for your health. The glycemic load of mustard greens is quite modest. In other words, eating them should not result in a dangerous rise in blood sugar.

      2. Fats
      Mustard greens have a negligible amount of fat (0.2 grammes per serving). This green vegetable contains a negligible amount of fat, and fat is mostly monounsaturated.


      3. Protein
      Mustard greens, in a 1-cup serving, offer 1.6 g of protein. Because of this, it should not be considered a major source of this macronutrient.

      4. Minerals and Vitamins

      Mustard greens provide 120% of men's and 160% of women's daily vitamin K needs in only one serving. Furthermore, it contains about 9% of the daily value of vitamin A. Green mustard is a good source of vitamin C. An adult woman needs around 75 milligrammes of calcium per day, while an adult man needs about 90 milligrammes per day, and a single cup serves as about 44 per cent of the daily requirement. The B vitamin folate is particularly abundant in mustard greens. Mustard greens have moderate levels of vitamin A, vitamin C, and niacin; however, they are lower in vitamin E, thiamin, B6, and riboflavin. Mustard greens are rich in several minerals, including calcium, iron, magnesium, potassium, phosphorus, copper, zinc, selenium, and salt.

      5. Calories

      Raw mustard greens provide only 15.1 calories per cup. Cooked greens are still low in calories (36.4% fewer than raw) for the same serving size (1 cup). Regardless of preparation, they contain few calories. 

      Ways To Incorporate Mustard Greens In Your Diet?

      Mustard greens can be prepared in a variety of delicious ways. Mustard greens offer a peppery, spicy kick to salads when they are added raw. Smoothies and green juices are popular ways to enjoy them.

      Mustard greens are versatile and can be used as a side dish, in a soup, stew, or casserole, or even on their own as a meal. It is common practice to cook these spicy greens with some sort of fat, like olive oil or butter, and an acidic liquid, such as vinegar or lemon juice, to tame the greens' inherent sharpness.

      Sugar, salt, vinegar, chile peppers, and garlic make a delicious pickling sauce for mustard greens. Whether you plan to eat them raw, cooked, or in a salad, mustard greens benefit from being stored in the refrigerator and washed right before being used.

      The Final Say

      Although there is a lack of data, mustard greens are widely regarded as a nutritious and safe food option. Yet, some people may have negative reactions to them. Mustard greens may cause adverse drug interactions due to their high vitamin K content. Vitamin K aids in blood clotting. As a result, those who are taking blood thinners like warfarin should check with their physician before adding substantial quantities of these greens to their diets. In addition, the oxalates included in mustard greens can raise the risk of kidney stones in some people. If you are prone to oxalate-type kidney stones, you may want to restrict mustard greens in your diet.

      The mustard plant's leaves, which are called mustard greens, are very healthy and have a spicy flavour. They have a lot of plant components that may have antioxidant and anticancer benefits, including vitamin K and vitamin C. It has been suggested that eating mustard greens can improve cardiovascular, visual, and immune system functioning. Mustard greens are a great way to add a peppery, spicy taste to your salads, soups, or casseroles. They can also be cooked and mixed with olive oil, garlic, and lemon juice for a simple side dish. 

      FAQs

      1. What are some recipes that include mustard greens?
      Some of the recipes could be Mustard greens salad, mustard greens pickles, mustard green soup, mustard green juice etc.

      2.  What are some of the mustard greens substitutes?
      The best mustard green substitutes are:

      • Swiss chard
      • English spinach
      • Chinese broccoli
      • Kale
      • Collard greens
      • Turnip

       

      3. What could be the possible adverse effects of mustard greens?

      Almost nobody has any health concerns when eating mustard greens. Nonetheless, they might have unintended consequences for some people. Mustard greens have a high vitamin K content, and eating too much of this nutrient may counteract the effects of blood-thinning drugs. Mustard greens contain oxalates, which may cause kidney stones in persons who eat them frequently or in large quantities. However, there is scant information available on the potential risks associated with eating mustard greens. 

      4. How to store and keep mustard greens fresh?

      Quickly rinse your leafy vegetables after returning from the market. It is essential to wash greens to remove any bacteria that may be present carefully. Baking cookies, for example, helps eliminate microorganisms.

      Mustard greens should be kept in the refrigerator like any other fresh greens. Seal them in a plastic bag with a paper towel inside, or place them in a large bowl and cover them with plastic wrap. The dryness is improved, and the paper towel absorbs moisture.

      Keeping washed mustard greens in the fridge for three to five days can keep them crisp and fresh.

       

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