Facts About Mustard Greens
Mustard greens also referred to as leaf mustards, are one of the most nutritious green leafy vegetables available during the winter months. They have a peppery flavor and are crispy on the outside. Its beautiful top greens, in fact, contain higher levels of vitamin A, vitamin K, flavonoid antioxidants, and carotenes than some of the more common fruits and vegetables.
Before it blooms, the crisp, leafy tops of the mustard plant are harvested when the plant is tiny, delicate, and close to flowering. Leaf mustards are members of the Brassica family, which includes other vegetables such as cabbage, broccoli, Brussels sprouts, and others. This plant’s scientific name is Brassica juncea.
Mustard Greens Nutritional Values
Raw, chopped mustard greens (56g) include 15 calories per cup, 1.6 grams of protein, 2.6 grams of carbs, and less than one milligram of fat. A lot of people like to eat mustard greens because they are a good source of vitamins A, C, and K. The USDA has given you this nutritional information to think about.
A serving contains 15 calories.
- Carbohydrates: 2.6 g
- Protein content: 1.6 g
- Fat content: 0.2 g
- 8 grams of fiber
- Sugar (0.7 g)
- 11 milligrams sodium
- 6 micrograms of vitamin A
- Vitamin C (39 milligrams)
- Vitamin K (144 micrograms)
Health Benefits of Mustard Greens
Improve the Health of the Heart
Was it ever conveyed to your attention that leafy green veggies can help lower your cholesterol? The bile acid-binding capacity of mustard greens helps to lower bad cholesterol levels, thereby lowering the chance of developing cardiovascular disease.
But, what exactly is the role of bile acid-binding in the reduction of cholesterol levels?
Bile acids are produced in the liver through the breakdown of cholesterol in the diet. As a result, if you consume high-cholesterol diets, you may find that your body’s ability to convert cholesterol into bile acids is compromised. Leafy vegetables, on the other hand, create more bile acids (and the liver converts more cholesterol), resulting in a drop in the level of cholesterol in your blood.
Anticancer Properties
Additionally, mustard greens have a high concentration of glucosinolates, a class of beneficial plant compounds that may have anticancer properties in addition to their high concentration of potent antioxidants.
Glucosinolates have been shown in test-tube research to aid in the protection of cells against DNA damage as well as the prevention of the formation of malignant cells. These advantages, on the other hand, have not been studied in people.
In a similar vein, test-tube research using mustard leaf extract discovered that it has cancer-fighting properties against colon and lung malignancies. Human studies are still required, however.
According to the findings of human research, there is a correlation between total consumption of brassica vegetables—but not mustard greens specifically—and a lower risk of some types of cancer, including stomach, colorectal, and ovarian cancers.
Healthy Joints and Bone Health
Aside from that, mustard greens’ nutrition contains 691.50 percent of your daily recommended intake of vitamin K! Vitamin K is actually one of the most important vitamins in the body, as it is involved in bone mineralization, blood clotting, and even the removal of calcium from places in the body where it is not considered to be.
Additionally, it aids in support of both our brain function and a healthy metabolism, as well as the prevention of cancer. According to some research, increased intakes of vitamin K help prevent future bone loss in people suffering from osteoporosis.
In accordance with current research, vitamin K appears to be a vital nutritional component for protecting cells that line blood vessels, such as arteries and veins, and also lowering inflammation. Due to its ability to regulate hormone function, vitamin K can also aid in the relief of PMS cramps and another menstrual discomfort. It is also responsible for assisting in the prevention and healing of bruises.
Keeps Cells Safe from Harm
Mustard greens include vitamin C, which functions as an antioxidant, protecting the cells from free radical damage. Additionally, it helps in the absorption of iron, which is a vital mineral for the delivery of oxygen all through the body, as well as the support of muscle metabolism.
Assists in the Immune System’s Function
Researchers at the Agricultural University of Cracow (Poland) discovered that eating vegetables from the Brassica family on a regular basis helps to stimulate the immune system, minimize oxidative stress, and trigger detoxification enzyme production.
It is also advantageous for the immune system to consume mustard greens because the presence of vitamin C helps to strengthen them. In addition, research reveals that vitamin C promotes a variety of cell processes, acts against pathogens, and aids in the prevention of respiratory illnesses.
Furthermore, mustard greens are high in vitamin A, which is essential for the proper functioning of the immune system. T-cells are important elements of the immune system, and they have the ability to kill infections. In a study disseminated in the American Journal of Clinical Nutrition, researchers discovered that vitamin A can control T-cell function and help reduce inflammatory responses.
Antioxidants Are Abundant
In addition to high levels of three potent antioxidants, mustard greens also contain high levels of vitamin A, vitamin C, and vitamin K. In addition, they are a fantastic source of manganese, folate, and vitamin E, among other nutrients. Free radicals, which are responsible for cell membrane damage, work together to help eliminate free radicals. Those suffering from asthma, heart illness, and menopausal symptoms might also reap tremendous benefits from using them.
Has an Important Role in Traditional Medicine
Mustard greens of a certain variety are used for medical purposes by some people. Brassica nigra, for example, is sometimes used to treat a variety of diseases, ranging from the common cold to osteoarthritis and rheumatoid arthritis.
Black mustard seed is also used as a diuretic, an appetite stimulant, and to induce vomiting, among other things. Although there is some scientific evidence to support the use of mustard greens for these objectives, the evidence is insufficient.
Protection for the Health of the Eyes
One cup of mustard greens contains 123.57 percent of your daily vitamin A requirement. Vitamin A is particularly beneficial to the health of the eyes. To be able to see the entire spectrum of light, the eye must create specific pigments in order for the photoreceptor cells in your retina to function properly.
Due to a deficiency in vitamin A, the manufacturing of these pigments is halted, leading to night blindness. Vitamin A is required by the eye to maintain the health of other components of the eye, such as the cornea, which is the clear coating on the front of the eye. If you don’t get enough vitamin A in your diet, your eyes won’t be able to produce enough moisture to keep them lubricated.
Vitamin K Abundance
Per cup, raw and cooked mustard greens provide 120 percent and 690 percent of the DV for vitamin K (56 grams and 14 grams, respectively).
Vitamin K is best known for its critical function in the prevention and treatment of blood clots. It has also been demonstrated to be crucial for maintaining good heart and bone health.
In fact, low vitamin K has been associated with an increased risk of heart disease and osteoporosis, a health condition that results in reduced bone strength as well as an increased risk of fractures in older adults.
Recent research has also revealed that a deficit in vitamin K may be associated with poor brain health. Certain research findings suggest that reduced brain function, dementia, and Alzheimer’s disease may be connected with insufficient vitamin K intake. However, more research is required.
The Proper Way to Prepare and Consume Mustard Greens
Mustard greens can be prepared in a variety of ways. Raw mustard greens are frequently combined with other mixed greens to give salads a peppery, spicy burst of flavor that complements the other ingredients. Some individuals also prefer blending them into smoothies and green juices to make them taste even better.
Cooked mustard greens are a fantastic side dish to offer alongside roasted chicken or baked fish, but they may also be used in soups, stews, and casseroles because of their mild flavor.
These spicy greens are frequently prepared with an origin of fat, such as butter or olive oil, as well as an acidic liquid, such as vinegar or lemon juice, to help balance out their harsh flavor.
It is also possible to pickle mustard greens by marinating them in a mixture of sugar, salt, vinegar, chilies, and garlic.
It’s best to store mustard greens in the refrigerator and then wash them immediately before using them, regardless of how you prepare them.
Allergies Associated with Mustard Greens
It is not distinctive for people to be allergic to mustard. However, the majority of the published material refers to allergies to mustard seeds rather than allergies to mustard greens, which is a more common occurrence.
Despite this, foods produced from the mustard plant, such as mustard leaves, seeds, and blossoms, sprouted mustard seeds, mustard oil, and foods that contain these ingredients, may induce allergic reactions in people who are sensitive to the mustard plant.
Food allergy symptoms typically appear quickly after eating and can range from mild to severe in severity. Rashes, uncomfortable mouth sensations, and breathing difficulties are all possible side effects of this medication. If you feel that you may have a mustard allergy, consult with a skilled healthcare physician immediately.
