Introduction
Winter is the season of greens!
There are several great health advantages of including mustard greens in your diet. We are all familiar with mustard seeds. However, the lush green plants that bear those seeds are also beneficial to your health.
The Brassica juncea plant, which yields the pungent seeds that are processed into mustard, a well-liked condiment, is the source of mustard leaves. The greens have a flavour that is similar to mustard i.e. pungent, spicy, and peppery.
Due to its flavorful addition to curries, soups, and lentil meals, mustard greens have been a staple food in India for countless years. The majority of the vegetables in the family of oriental greens, including mustard, are adaptable and have a number of health advantages. There are several dishes that call for these leaves. Winter foods like Sarson ka saag and Sarson ka paratha are well-liked in winter.
Let’s read about the nutritional facts and benefits of mustard greens.
Mustard greens nutrition facts
According to the U.S. Department of Agriculture, one cup (56 g) of chopped mustard greens contains-
- Calories: 15.1 kcal
- Protein: 1.6 g
- Fat: 0.235 g
- Carbohydrate: 2.62 g
- Fibre: 1.79 g
- Calcium: 64.4 mg
- Iron: 0.918 mg
- Potassium: 215 mg
- Sodium: 11.2 mg
- Vitamin C: 39.2 mg
- Vitamin A: 84.6 mg
- Vitamin K: 144 mg
Mustard greens also contain vitamin E, folate, copper, zinc, and selenium in trace amounts.
6 Benefits Of Mustard Greens
Promotes bone health
Vitamin K and calcium, which are critical for the health of bones, are abundant in mustard greens. A fat-soluble vitamin that lowers the risk of osteoporosis and fractures is vitamin K. Additionally, poor bone mineral density and hip fractures are linked to vitamin K deficiency (BMD). High doses of vitamin K supplementation lower the risk of fractures in postmenopausal women. Additionally, it is advised to consume one cup of cooked mustard greens that are high in calcium in order to maintain strong bones.
Potential immunity booster
Mustard greens are a potential immunity booster. It’s because they are abundant in vitamin C, a nutrient that the immune system needs in order to function properly. Research suggests that a diet low in vitamin C may impair the immune system, increasing the risk of sickness.
Additionally, mustard greens include vitamin A, which supports a stronger immune system. This is achieved by increasing the dispersion and multiplication of T cells, a kind of white blood cell that contributes in the defence against infection.
Helps in improving heart health
We all know that green leafy vegetables lower your cholesterol. Mustard greens have the ability to bind bile juices, which lowers bad cholesterol and lowers the risk of heart disease.
But how can the binding of bile juice help in decreasing cholesterol? In the liver, bile juices are produced from cholesterol. As a result, eating meals high in cholesterol may cause your body to lose the capacity to turn that cholesterol into bile acids. On the other side, green vegetables increase the production of bile acids (which the liver then converts more cholesterol), lowering your body’s overall cholesterol levels.
Mustard greens are good for eye health
Two antioxidants present in mustard greens, lutein and zeaxanthin, help in enhancing eye health. The most frequent cause of blindness in the world, age-related macular degeneration, may be warded off by consuming foods high in zeaxanthin and lutein, according to research. These two substances specifically aid in preventing oxidative damage to the retina.
Packed with antioxidants
Antioxidants are compounds found in plants that protect against oxidative stress brought on by an excess of free radicals. Free radicals are extremely aggressive substances that can harm your cells. According to studies, over time, free radicals can cause serious chronic diseases including Alzheimer’s disease, cancer, and cardiovascular disease.
Flavonoids, lutein, and vitamin C are among the powerful antioxidants found in mustard greens. These antioxidants aid in preventing numerous chronic illnesses and battling free radical damage.
Rich in vitamin K
Both raw and cooked mustard greens are a fantastic source of vitamin K. The function of vitamin K in preventing blood clotting is well established. Additionally, it has been shown to be excellent for bones and the heart.
A lack of vitamin K is linked to a higher risk of osteoporosis, a disorder marked by weakening bones and a higher risk of fractures, and cardiovascular disease. Furthermore, current research supports the value of vitamin K in maintaining brain health. A lack of vitamin K can increase the risk of dementia, Alzheimer’s disease, and cognitive decline.
Final thoughts
The vitamins and minerals that your body needs for optimal health are abundant in mustard greens. For instance, vitamin C is crucial for your body because it supports the immunological function. Additionally, cooked mustard greens can provide all of your daily vitamin A requirements.
Moreover, this vitamin supports a number of physiological functions, such as the functioning of the heart, kidneys, and lungs. Mustard greens are rich in antioxidants, vitamins, and nutrients and offer a range of health benefits. There are many ways to incorporate mustard greens into your diet, including salad, soup, juice, and pickle.
FAQs (Frequently Asked Questions)
Are mustard leaves good for weight loss?
Mustard greens are rich in fibre that facilitates weight loss by making you feel fuller for longer when consumed.
Are mustard greens a Superfood?
Mustard greens can be considered one of the superfoods due to their nutritional properties.
Who should not eat mustard greens?
Mustard greens contain oxalates, which can increase the risk of kidney stones in some individuals if consumed in large amounts. If you’re prone to oxalate-type kidney stones, you should limit your mustard greens consumption.
Is mustard leaves good for high blood pressure?
Mustard greens are very low in sodium. Diets low in sodium may reduce the risk of high blood pressure.
