11 Unique Health benefits of Mustard Greens; Loaded with disease-fighting nutrition, mustard greens are full of great peppery, rich flavor, yet so light in calories, you can eat as much as you want. Mustard greens are my lightweight champion of superfoods!
The mustard greens nutrition profile is packed with fiber, vitamins, minerals and protective phytonutrients, yet because of their slimming calorie count, their nutrition-to-calorie ratio makes them one of the most nutrient-dense and beneficial foods on the planet.
These leafy greens are brimming with plant-based substances that may help protect you from heart disease, diabetes, and even cancer.
Like almost all leafy green vegetables, mustard greens contain antioxidants that protect your body from free radical damage. They’re also a great source of fiber, which helps to regulate your digestive tract and lower high cholesterol levels.
There are so many ways to prepare and cook mustard greens, and it’s worth it because these super-greens have the power to heal you from within.
Mustard Greens Nutrition Facts
Taking a look at mustard greens nutrition, you can see what a superfood these delicious greens really are.
Just one cup of cooked mustard greens contains (in daily recommended values):
- 21 calories
- 0 grams of fat
- 3 grams of carbohydrates
- 3 grams of dietary fiber
- 3 grams of protein
- 524% Vitamin K
- 177% Vitamin A
- 59% Vitamin C
- 26% Folate
- 19% Manganese
- 10% Calcium
- 8% Vitamin E
- 8% Potassium
- 7% Vitamin B6
- 6% Phosphorus
- 6% Copper
11 Unique Health benefits of Mustard Greens
Like almost all leafy green vegetables, mustard greens contain antioxidants that protect your body from free radical damage. They’re also a great source of fiber, which helps to regulate your digestive tract and lower high cholesterol levels. They offer an abundant mixture of vitamins, minerals, dietary fiber as well as protein. Let’s take a look at the advantages of consuming mustard greens.
- Healthy joints & bone health
Mustard greens nutrition also contains 691.50% percent of your daily value of vitamin K! Vitamin K is among the main vitamins involved in bone mineralization, blood clotting and even removes calcium from areas of the body where it shouldn’t be. Additionally, it also helps support both our brain function and healthy metabolism, and it shields us against cancer. Some studies posit that high intakes of vitamin K can stop further bone loss in people with osteoporosis.
Research suggests that vitamin K is an essential nutrient for reducing inflammation and protecting cells that line blood vessels, like both veins and arteries. Vitamin K can even help to reduce PMS cramps and other menstrual pains by regulating the function of your hormones. It’s also responsible for helping to prevent and heal bruises, too.
2. Rich in Antioxidants
Mustard greens offer huge amounts of three powerful antioxidants: vitamin A, vitamin C and vitamin K. Also, they are an outstanding source of manganese; folate and also vitamin E. Vitamin E, C and A jointly help to destroy free radicals, which damage the cell membranes. They also offer wonderful benefits to people struggling with asthma, heart diseases as well as menopausal symptoms.
3. Improves mental health
As we grow older, our mental performance commonly reduces. Research has revealed that consuming three servings of green leafy vegetables every single day might help decrease the loss of mental function simply by 40%.
4. Eye health protection
Mustard greens contain 123.57% of your daily value of vitamin A in one cup. Vitamin A is extremely important for eye health. To see the full spectrum of light, the eye needs to produce certain pigments for the photoreceptor cells in your retina to work appropriately. Lack of vitamin A halts the production of these pigments, resulting in night blindness. An eye needs vitamin A to care other parts of your eye, including the cornea, the clear covering on the front of your eye. Without sufficient amounts of vitamin A, eyes cannot produce sufficient moisture to help keep them properly lubricated.
5. Heart health:
Including organic mustard greens in your diet help to prevent cardiovascular disease. They protect against heart disease because of their high concentration of vitamin C and beta-carotene.
Research conducted by the Department of Epidemiology at Harvard School of Public Health demonstrated a 4-percent lower risk of coronary heart disease as a result of taking one serving a day of organic fruits and organic vegetables. Beta-carotene found in organic mustard greens reduces the risk of death from cardiovascular disease.
6. Fights Cancer
Mustard greens consist of 829.8 µg of Vitamin K which has been shown to be wonderful in reducing the risk of prostate, colon, stomach, nasal, and oral cancers. Research has discovered that higher doses of vitamin K helped patients with liver cancer stabilize and even improve their liver function. Research has shown that an increase in dietary intake of vitamin K is related to a reduced risk of cardiovascular, cancer, or all-cause mortality in a Mediterranean population at high cardiovascular disease risk.
7. Prevents Acne
Vitamin a present in mustard greens helps to cut down excess sebum production, which is, in fact, a main reason for Acne. It also strengthens the defensive tissues of the skin, thus enhancing the overall health and liveliness of the skin surface. Vitamin A is also essential for the proper maintenance of the skin tissues and mucus membranes. It flushes out the toxins from your body and cleanses the system by virtue of its antioxidant properties.
8. Pregnant Women
Mustard green is extremely beneficial for pregnant women because it consists of a considerable amount of Vitamin K. Pregnant women suffering from vomiting and nausea is frequently due to deficient in Vitamin K. This Vitamin intake will show good results by providing relief in less than seventy-two hours and preventing mild forms of these symptoms in the future.
9. Fights off Colds and Flu
Mustard Green consists of 35.4 mg of vitamin c which is 39.33% of the daily recommended value. So vitamin C is extremely important for a healthy immune system and plays an important role in body’s ability to fight off colds and viruses. Several kinds of research have suggested that 1000 mg of Vitamin C helps to fight off an oncoming cold and 4000 mg per day to get rid of a cold that is previously in your system.
Frequent use of vitamin C for colds and flu will help to reduce the risk of developing further problems, like pneumonia and lung infections.
10.Prevents Urinary Stones
Regular consumption of Vitamin A rich mustard greens helps to prevent the formation of urinary calculi due to the formation of calcium phosphate. It helps to keep the lining of the urinary tract in shape, thus reducing the recurring chance of stones.
11. Reduces Symptoms of Arthritis
Due to the anti-inflammatory abilities Copper help to relieve pain and stiffness allied with arthritis. It also helps with muscular strength, to reduce joint pain, and to repair connective tissue.
Some people with arthritis even select to wear copper bracelets or bands simply because it’s supposed that the copper can be absorbed through the skin and can help decrease painful symptoms.
Sources and References
- 1BMJ 2010;341:c4229
- 2Authority Nutrition, 44 Healthy Low-Carb Foods That Taste Incredible
- 3Nature Immunology 2013 Apr;14(4):389-95
- 4Journal of Alzheimer’s Disease August 2009: 17(4); 921-927
- 5College of Tropical Agriculture, University of Hawaii, Mustard Cabbage
- 6,14, 17 Mother Earth Living, Magic of Mustard
- 7The World’s Healthiest Foods, Mustard Greens
- 8com, Mustard Greens
- 9Kyle Norton, 12 Health Benefits of Hyroxycinammic Acids
- 10 Axe, 7 Proven Benefits of Quercetin