Discover the nutritional ingredients in mustard greens

Mustard greens are a common vegetable in daily meals. LEE.APP will provide information about the nutritional value of this food.

Mustard greens, also known as broccoli, broccoli, and mustard greens with the scientific name Brassica juncea. Mustard greens belong to the Brassicaceae family, which includes kale, broccoli, broccoli, and cauliflower. Mustard greens have a green color and a bitter taste, so in English it is also known as green mustard. However, this vegetable is very rich in nutrients that have the effect of supporting the treatment of a number of diseases.

Learn about collard greens

Mustard greens have been grown and consumed for over 5,000 years now. The use of this mustard plant for food originated in the Himalayan regions around India. Gradually, the cultivation of this leafy plant spread to several regions around the world.

Today, mustard greens are used in food all over the world, from China to South America. In fact, most of the greens used today are made using only the leaves of the mustard plant. Despite the fact that the mustard plant has leaves, stems and seeds that are all edible.

Mustard greens have broad, crumpled leaves or a flat texture and have scalloped teeth. They are usually emerald green, while some others are dark red or deep purple. This green leafy plant has a more pungent taste than other closely related green vegetables such as cabbage, kale, etc. However, the most popular type is still mustard greens with attractive colors and flavors.

Nutritional value

Mustard greens are one of the most nutritious of all vegetables. Because cabbage is low in calories, it is rich in fiber and micronutrients. A 56g serving of chopped broccoli will provide:

• Calories: 15
• Protein: 2g
• Fat: less than 1g
• Carbs: 3g
• Fiber: 2g
• Sugar: 1 gram
• Vitamin A: 9% daily value
• Vitamin B6 (pyridoxine): 6%
• Vitamin C: 44%
• Vitamin E: 8%
• Vitamin K: 120%
• Bronze: 10%

In addition, mustard greens also contain 4-5% for calcium, iron, potassium, riboflavin (vitamin B2), magnesium and thiamine (vitamin B1). It also contains small amounts of zinc, selenium, phosphorus, niacin (vitamin B3) and folate.

Compared with raw mustard greens, cooked mustard greens will have a much higher content of vitamins A, K and copper. However, the content of vitamins C and E will decrease.

Mustard greens are low in calories but rich in fiber and many essential vitamins and minerals. In particular, they are an excellent source of vitamins C and K.

Health benefits of mustard greens

Like most green leafy vegetables, broccoli contains antioxidants that help protect the body from the damaging effects of free radicals. They are also a great source of fiber, which helps regulate your digestive tract and lower high cholesterol levels. They provide a rich mix of vitamins, minerals, fiber as well as protein.

Improve bone health

Broccoli nutrition provides 691.50% of your daily value of vitamin K. Meanwhile, Vitamin K is the main vitamin involved in bone mineralization and blood clotting. They even remove calcium from areas of the body that should not be present. In addition, it also helps support both our brain function and a healthy metabolism, protecting us against cancer. Some research suggests that getting plenty of vitamin K can prevent further bone loss in people with osteoporosis.

Many studies show that vitamin K is an essential nutrient for reducing inflammation. It helps protect the cells that line blood vessels, like both veins and arteries. Vitamin K may even help relieve PMS cramps and other menstrual pains by regulating the function of your hormones. It is also responsible for helping to prevent and heal bruises.

Rich in antioxidants

Mustard greens provide large amounts of three potent antioxidants: vitamin A, vitamin C and vitamin K. In addition, they are a superior source of manganese; folate and vitamin E. Vitamins E, C and A together help destroy free radicals that damage cell membranes. They also offer great benefits for those struggling with asthma, heart disease or menopausal symptoms.

Improve mental health

As we get older, our mental performance often declines. Research has shown that consuming three servings of green leafy vegetables per day improves mental health. It will help reduce the loss of nerve function by 40%.

Protect eye health

Mustard greens contain 123.57% of your daily value of vitamin A in one serving. Vitamin A is extremely important for eye health. To see the full spectrum of light, the eye needs to produce certain pigments. These pigments help the light-receptor cells in the retina to function properly. Vitamin A deficiency stops the production of these pigments, leading to night blindness. Eyes need vitamin A to take care of other parts of the eyes. From the cornea, the clear covering at the front of your eye, you need this vitamin. Without adequate amounts of vitamin A, the eyes cannot produce enough moisture to keep them properly lubricated.

Heart health

Including organic mustard greens in your diet helps prevent cardiovascular disease. They protect against heart disease because of their high concentration of vitamin C and high beta-carotene.

American research has demonstrated that the risk of coronary heart disease is 4% lower due to eating one portion of organic fruit and organic vegetables per day. Beta-carotene found in organic mustard greens helps reduce the risk of death from cardiovascular disease.

Fight against cancer

Mustard greens contain 829.8mg of vitamin K which has been shown to have an amazing effect on reducing the risk of cancer. These include prostate, colon, stomach, nose, mouth and breast cancers in women. Research has found that higher doses of vitamin K help patients with liver cancer stabilize. Even increasing vitamin K in the diet helps patients improve liver function. At the same time, they also help reduce the risk of cardiovascular disease, cancer or death.

Protect from acne

Vitamin A present in mustard greens helps to reduce excess sebum production. This is the main cause of acne. It also strengthens the defensive tissues of the skin, thus promoting overall health.

Vitamin A is also required for the proper maintenance of skin tissues and mucous membranes. It flushes toxins out of your body and cleanses the system thanks to its antioxidant properties. Thereby helping you get a healthy, radiant skin.

Pregnant women

Mustard greens are extremely beneficial for pregnant women as it contains a significant amount of Vitamin K. Pregnant women suffer from frequent nausea or vomiting due to Vitamin K deficiency. Supplementing with this vitamin will show good results by equaling vitamin K. pain relief in less than 72 hours. They also prevent mild forms of these symptoms in the future.

Fights colds and flu

Mustard greens contain 35.4 mg of vitamin C, which is 39.33% of the recommended daily value. Therefore, vitamin C is extremely important for a healthy immune system. It plays an important role in the body’s ability to fight colds and viruses. Several studies have shown that 1000 mg of Vitamin C helps you to prevent colds. At the same time, increasing to 4000 mg of this vitamin per day will help eliminate colds in your body.

Regular use of vitamin C will help reduce your risk of developing other problems, like pneumonia and lung infections.

Preventing urinary stones

Regular consumption of vitamin A rich mustard greens helps prevent the formation of urinary stones due to the formation of calcium phosphate. It helps to keep the lining of the urinary tract in good condition. Therefore, mustard greens will help reduce the possibility of stone recurrence if used appropriately in the diet.

Reducing the symptoms of arthritis

Due to its anti-inflammatory properties Copper helps reduce pain and stiffness caused by arthritis. It also helps strengthen muscles, relieve joint pain and repair connective tissue. This nutrient is found in mustard greens. So adding this food to the diet is a natural way to provide copper for the body.

Recipes for collard greens

Mustard greens are recommended to be used in daily meals

Mustard greens are a popular food with many different recipes. The dishes made from this food are not only delicious but also provide many vitamins and minerals. Some recipes for mustard greens:

Green cabbage salad

Broccoli is used to make delicious and healthy salads. One of the famous mustard greens salad is definitely the Mustard Salad with Avocado. Using cabbage as a salad not only increases the nutritional value of the dish, but also increases its attractiveness.

Green cabbage soup

It is a hot soup mixed with the natural spiciness of mustard greens. This soup is very suitable in spring as well as summer weather. Mustard soup can be made possibly with vegetables or it can be chicken soup. It is considered a nutritious and very healthy soup.

Braised mustard greens

This is a traditional recipe and one of the unique ways to prepare mustard greens. In this dish, the mustard greens need a long and slow cooking time to be tender. The dish has a high salt and fat content.

Pickled cabbage

Pickled mustard greens can be a scrumptious dish and is a unique Asian way of preparing mustard greens. Mustard greens when pickled and can be preserved for a long time. It has a great taste, which makes it possible to make a variety of dishes.

With a natural pungent flavor, mustard greens are an attractive nutritional supplement. This food is generally very safe to eat. However, with a high vitamin K content, you should adjust the diet accordingly to avoid causing side effects.

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Reference source

Mustard greens – Brassica juncea https://www.healthbenefitstimes.com/health-benefits-of-mustard-greens/ Accessed 4/12/2020