Rai Saag Benefits And Healthy Recipe: ToneOp



Published on: 28-Mar-2023


10 min read


Updated on : 02-Nov-2023




Amrita Sandhu


Rai Saag Benefits And Healthy Recipe: ToneOp

Rai Saag Benefits And Healthy Recipe: ToneOp

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Did you know that rai saag contains more vitamin A than spinach and more vitamin C than oranges? Read on for more to know more of rai saag benefits and recipes.

The mustard plant is most well-known for its tiny, yellowish seeds, which are used to make mustard, one of the world's most consumed condiments. However, various cultures have utilised the plant's green leaves, the rai saag, for various reasons over the years for various benefits.

It has antiseptic, disinfecting and diuretic properties. It is an efficient treatment for cough and sore throats too. The high nutritional value of mustard greens is supported by current research. While studies do not cover all of its conventional applications, they indicate that greens have a lot of health benefits.

Table Of Contents

1. Nutritional Value Of Rai Saag

2. What Are Rai Saag Benefits? 

3. Healthy Recipe Of Rai Saag

4. Dietitian’s Recommendation

5. The Final Say

6. FAQs

Nutritional Value Of Rai Saag

Nutritional Value Of Rai Saag

100 g of Rai saag contains the following nutritional value:

  • Calories - 27 Kcal
  • Carbohydrates - 4.67 g
  • Protein - 2.86 g
  • Total Fat - 0.42 g
  • Dietary Fibre - 3.20 g
  • Folates - 12 µg
  • Niacin - 0.800 mg
  • Pantothenic acid - 0.210 mg
  • Pyridoxine - 0.180 mg
  • Riboflavin - 0.110 mg
  • Thiamin - 0.080 mg
  • Vitamin A - 3024 IU
  • Vitamin C - 70 mg
  • Vitamin K - 257.5 µg
  • Sodium - 20 mg
  • Potassium - 384 mg
  • Calcium - 115 mg
  • Copper - 0.165 mg

What Are Rai Saag Benefits? 

These leaves can be used to make Sarson ka saag. They can also be boiled, stir-fried or steamed to make a variety of dishes. Here are some of the most important health benefits of this green leafy vegetable that you should not overlook during the winter season.

Rai Saag Benefits

1. Antioxidant Rich

Mustard greens have the highest concentrations of three potent antioxidants: K, A, and C. They are also a good source of manganese, folate, and vitamin E. Vitamins E, C, and A aid in the destruction of free radicals, which damage cell membranes. They work well together to help people suffering from asthma, heart disease, and menopausal symptoms.

2. Helps In Detoxification 

The antioxidants and sulphur in mustard greens cause detoxifying actions, which aid in cardio health, cancer prevention, and a variety of other long-term illnesses and diseases. You can also detox with this expert-recommended diet plan.

3. Anti- Inflammation Properties

Long-term swelling can increase the risk of cancer, cardiovascular disease, arthritis, and other diseases. Mustard greens contain anti-inflammatory agents such as vitamin K and omega-3 fatty acids.

4. Cancer Prevention

Mustard greens help to prevent cancer due to their antioxidant and anti-inflammatory properties. According to research, it may be beneficial in preventing cancers of the bladder, colon, breast, lungs, prostate, and ovary.

5. Beneficial For Heart Health

Mustard greens benefit cardio health in various ways. They aid in cholesterol reduction and provide a good source of folate. Folate can help prevent homocysteine buildup, which is linked to cardiovascular disease.

6. High In Dietary Fibre

Mustard greens are an excellent source of dietary fibre. It promotes colon health, regulates metabolism, and aids digestion.

7. Good For Bone Health

Mustard greens, an excellent source of calcium and potassium, promote bone health and aid in the prevention of bone diseases such as brittle bones.

8. Aids Weight Loss

Vegetables high in dietary fibre, such as mustard greens, help to regulate metabolism and maintain healthy body weight.

9. Improves lung health

Tobacco smoke contains carcinogens, which cause vitamin A deficiency, which leads to emphysema. This cycle can be broken by eating a vitamin-rich diet; thus, mustard greens are beneficial in maintaining healthy lungs.

10. Enhances Mental Health

Our mental performance typically declines as we age. According to research, eating three servings of green leafy vegetables per day can help reduce the loss of mental function by 40%.

11. Assists Asthma Patients

Mustard greens contain vitamin C, which aids in the breakdown of histamine, an inflammatory substance overproduced in asthmatics. Furthermore, the magnesium content relaxes the bronchial tubes and lungs.

Healthy Recipe Of Rai Saag

Read on for a healthy and easy rai saag recipe! 


  • Mustard leaves- 250g 
  • Bathua leaves- 125g
  • Spinach leaves- 125g
  • Fenugreek leaves- 240g 
  • Onions- 200g
  • Ginger- 50g
  • Green chillies- 20g
  • Garlic- 20g
  • Red chilli powder- 5g
  • Water- 1000ml
  • Maise flour- 50g 
  • Salt to taste
  • Oil-  as required 

Preparation Method 

1. Clean and chop all greens, then rinse under running water to remove dirt. Repeat the process 3-4 times more.

2. Cook for 8-10 minutes in a pressure cooker with all ingredients except the maise flour.

3. In a blender, combine the greens, stock, and maise flour for one minute.

4. Fill a bowl halfway with the blended greens. Now, in a pan, add the greens and cook for 20-25 minutes.

5. In a separate pan, heat the oil or ghee and sauté the chopped onions until brown. Stir in the saag that has been prepared. Continue to stir for a few minutes and serve it hot with makki ki roti. 

Dietitian’s Recommendation

Rai ka saag is traditionally prepared in North India. As one of the most nutrient-dense meals on the market, rai saag has high fibre content and a low-calorie count despite being high in micronutrients.

Rai ka saag being highly nutritious can also be cooked with lentils and incorporated into soups or even pasta. They are also used to make nutritious and tasty salads. Rai leaves can also be used to make this green veggie parantha.

-Dietitian Lavina Chauhan 

The Final Say

These days, mustard greens come in a wide range of types that give every dish a sour, spicy flavour. You can eat them stir-fried, stir-fried, boiled, steamed or uncooked. Mustard greens are simple to incorporate into your diet. The vitamins and minerals your body needs to keep healthy are abundant in mustard greens. 

The largest quantities of vitamins K, A, and C, three potent antioxidants, may be found in these leaves. Additionally, they are a good source of vitamin E, manganese, and folate. In helping those with asthma, heart disease, and menopausal symptoms, they complement one another effectively.


1. Is rai saag good for weight loss?

The traditional winter Punjabi dish- rai saag, cannot get healthier! Sarson leaves are a powerhouse of nutrients (Vitamin K, Vitamin E, calcium, copper, manganese, etc) and help in detoxification and weight loss.

2. Is rai saag good for the stomach?

Rai  saag and makke ki roti are an all time winter favorite. This north Indian staple is fibre rich, a major liver and blood purifier that helps maintain digestion and aids in constipation.

3. Is Rai Saag good for the liver?

The antioxidants in rai saag help to support the liver detoxification systems which are important in neutralising toxins in our bodies. Removing toxins makes it less likely for the cells and their DNA to be damaged and form cancerous cells.

4. Who should not eat rai saag?

Rai saag contains oxalates, which may increase the risk of kidney stones in some individuals if consumed in large amounts. Limit mustard greens in your diet if you are prone to oxalate-type kidney stones.


TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers. 

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