A study conducted by the Agricultural University of Cracow (Poland) found that frequent consumption of vegetables from the Brassica family helps stimulate the immune system, prevents oxidative stress, and induces detoxification enzymes. As a result, they can help boost the immune system, maintain eyesight, enhance bone density, improve heart health, and potentially fight cancer. We will look at the health advantages of mustard greens in this article, their nutrient profile, types, recipes, and probable negative effects. Keep reading to know more!
Calories: 15.1 kcal Protein: 1.6 g Fat: 0.235 g Carbohydrate: 2.62 g Fiber: 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 µg Vitamin K: 144 µg
Mustard greens also contain vitamin E, folate, copper, zinc, and selenium in small amounts. The rich nutrient profile of mustard greens has many health benefits. So, what are the health benefits of mustard greens? Scroll down to know more.
6 Potential Health Benefits Of Eating Mustard Greens
1. Promotes Bone Health
Mustard greens are rich in vitamin K and calcium, which are essential for bone health (1). Vitamin K is a fat-soluble vitamin that helps in reducing the risk of osteoporosis and fractures (2). And, reduced intake of vitamin K diet is associated with hip fractures and low bone mineral density (BMD). According to a study, high doses of vitamin K supplementation reduce the incidence of fractures in postmenopausal women (3). Also, a dietary intake of one calcium-rich cup of cooked mustard greens is recommended to maintain healthy bones (4). However, more research is needed to understand the benefit of mustard greens.
2. Supports The Immune System
A study conducted by the Agricultural University of Cracow (Poland) found that frequent consumption of vegetables from the Brassica family helps stimulate the immune system, prevents oxidative stress, and induces detoxification enzymes (5). Moreover, the presence of vitamin C in mustard greens supports the immune system. Research also suggests that vitamin C supports many cell functions, acts against pathogens, and helps prevent respiratory infections (6). Also, mustard greens are rich in vitamin A, which plays a key role in enhancing immune function. T-cells are major components in the immune system and can kill pathogens. A study published in The American Journal Of Clinical Nutrition suggests that vitamin A can regulate T-cell function and prevent inflammatory reactions (7), (8).
3. Improves Heart Health
Did you know that leafy green vegetables lower your cholesterol? The bile acid-binding potential of mustard greens decreases bad cholesterol, thereby reducing the risk of heart diseases (9). But, what is the role of bile acid-binding in lowering cholesterol? Bile acids are synthesized from cholesterol in the liver. So, if you eat foods high in cholesterol, you may lose the ability to convert the cholesterol in your body into bile acids. On the other hand, leafy vegetables produce more bile acids (and the liver converts more cholesterol), which lowers the level of cholesterol in your body (10). According to a study, steam-cooked mustard greens improve bile acid-binding more than raw vegetables. Also, consumption of green leafy vegetables reduces the risk of cardiovascular diseases by 15.8%. Additionally, the polyphenol extracts of Brassica vegetables show a significant reduction in cholesterol levels (9), (10), (11).
4. Good For Eye Health
Mustard greens contain vitamin A, which is essential for vision health. Dark leafy green vegetables also contain carotenoids like lutein and zeaxanthin that help to form macular pigment in the eyes. These dietary carotenoids also prevent age-related macular degeneration (AMD), cataracts, and retinal detachment. Lutein is a xanthophyll with antioxidant and anti-inflammatory properties that helps in the prevention of AMD (12), (13).Mustard leaves are also an excellent source of beta-carotene, which is beneficial for eye health (14). However, more research is required to understand the benefit of mustard greens in humans.
5. Fights Cancer
The presence of phytochemicals like phenolic compounds, carotenoids, and glucosinolates in mustard greens offers protection from many chronic diseases such as cancer. A study conducted by West Virginia University found that mustard greens contain phytonutrients and glucosinolates with antioxidant and anti-cancer properties (14), (15). Another study conducted by the Chungbuk National University found that mustard leaf extract showed potential against colon and lung cancers (16). Also, consumption of cruciferous vegetables reduces the risk of ovarian and stomach cancers (17), (18).
6. Supports Liver Function
A study conducted on Wistar albino rats found that a crude methanol extract of mustard leaf greens has hepato- and nephroprotective activities that help support liver function (19). However, limited research is available on this benefit of mustard greens. Mustard greens are available in many varieties based on their color, texture, and flavor. What are some popular types of mustard greens? Check them out in the following section.
Types Of Mustard Greens
There are many types of mustard greens beyond the common curly-leafed variety. Some species of mustard greens include:
Mizuna Green Wave Ethiopian Mustard Red Tatsoi Southern Giant Curled Mustard Tokyo Bekana Red Giant Florida Broadleaf Chinese Green Mustard Osaka Purple-Leaved
These are some popular types of mustard greens that are grown worldwide. But, how do you incorporate mustard greens into your diet? Scroll down to learn some easy recipes for mustard greens.
Easy Mustard Green Recipes
1. Mustard Greens Salad
What You Need
Mustard greens – 1 bunch Lemon juice – 3-4 tablespoons Olive oil – 3 tablespoons Soy sauce – 1 tablespoon Minced garlic cloves – 2 Salt – To taste
Process
2. Mustard Green Soup
What You Need
Mustard greens – 2 bunches Olive oil – 1 tablespoon Minced garlic – 3 cloves, chopped Onion – 1, chopped Grated parmesan cheese – 2 tablespoons Fennel bulb -1 White beans – 15 ounce Chicken stock – 4 cups Kosher salt – to taste
Process
3. Mustard Greens Juice
What You Need
Mustard greens – 2 leaves Black plum – 1 Cucumbers – 2 Celery – 2 stalks Apple – 1 Lemon – 1, peeled Ginger root – 1-inch piece Lime – ½, peeled
Process This is how you include mustard greens in your diet. You can also make pickled mustard greens. Check out the next section for the recipe.
How To Make Pickled Mustard Greens
Pickled mustard greens are a popular dish in Chinese cuisine. Here is the recipe for pickled mustard greens. What You Need
Mustard greens – 1 kg Salt – 2.5 tablespoons Boiled water – As needed Airtight glass jar – 1 Sichuan peppercorn seeds – 1 teaspoon (optional)
Process When buying and storing mustard greens, you should remember some important points. Scroll down to learn more about them.
How To Select And Store Mustard Greens
Always look for fresh mustard greens with dark green and crispy leaves. Avoid yellow-colored leaves and leaves with spots and holes. Wrap them in a paper towel to remove moisture and store them in a plastic zip-top cover in the refrigerator. There are many alternatives for mustard greens. Scroll down to learn about the mustard green substitutes.
Mustard Green Substitutes
The best mustard green substitutes are:
Swiss chard English spinach Chinese broccoli Kale Collard greens Turnip
Mustard greens are safe for most people. But, are there any recorded adverse effects of mustard greens? Scroll down to know more.
Possible Adverse Effects Of Mustard Greens
Mustard greens are generally considered safe for most people. But, they may cause adverse effects in some people. Mustard greens are rich in vitamin K, and a high intake of vitamin K may interact with blood-thinning medication (20), (21). Also, the presence of oxalates in mustard greens may increase the risk of kidney stones in people who consume them in excess (22). However, limited research is available on the side effects of mustard greens. What do mustard greens taste like? Mustard greens have an earthy, bitter, spicy, and pungent flavor. Do mustard greens give you gas? Mustard greens are rich in fiber. Over consumption of mustard greens may result in gas and bloating. How do you get the bitterness out of mustard greens? You can add a teaspoon of lemon or salt to get the bitterness out.
