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Food Health

6 Health Benefits of Mustard Greens

Mustard greens are peppery-flavored greens produced by the mustard plant (Brassica juncea L.). Mustard greens, also known as brown mustard, vegetable mustard, Indian mustard, and Chinese mustard, are a type of vegetable in the Brassica genus. Kale, collard greens, broccoli, and cauliflower are also members of this genus.

There are various types, all of which are green and have an intensely bitter, peppery flavor. These leafy greens are often eaten boiled, steamed, stir-fried, or pickled to make them more appealing.

Abundunt in Antioxidants

Antioxidants are naturally occurring plant components that aid in the prevention of oxidative damage induced due to an abundance of free radicals. Free radicals are chemical compounds that can harm cells and disrupt the normal functioning of cells. According to research, this damage can lead to significant, chronic illnesses such as heart disease, cancer, and Alzheimer’s disease over time.

While the quantities of specific antioxidants vary amongst mustard green species, these leafy greens, in general, are a good source of antioxidants such as flavonoids, beta carotene, lutein, vitamins C and E, and glutathione. Among the many benefits of glutathione, it has exceptional antioxidant potency. 

Overall, adding mustard greens to your diet may help protect against oxidative stress-related disorders.

Good Source of Vitamin-K

Raw and cooked mustard greens are excellent vitamin K sources, supplying 120 percent and 690 percent of the daily value (DV) per cup (56 grams and 140 grams, respectively).

Vitamin K is widely known for its critical function in blood clotting. It has also been demonstrated to be crucial for heart and bone health. A lack of vitamin K has been linked to an increased risk of heart disease and osteoporosis, characterized by decreased bone strength and an increased risk of fractures.

Recent research has also revealed a connection between vitamin K insufficiency and brain health. Inadequate vitamin K levels may be linked to an increased risk of cognitive impairment, dementia, and Alzheimer’s disease. More research, however, is required.

May Boosts your Immunity

Vitamin C is a water-soluble vitamin, necessary for a healthy immune system. One cup (56 grams raw, 140 grams cooked) contains more than one-third of your daily vitamin C requirements. According to research, not receiving enough vitamin C in your diet might weaken your immune system, making you more prone to illness. Mustard greens may be beneficial to your immune system as well.

In addition, the vitamin A in mustard greens helps your immune system. It accomplishes this by boosting the proliferation and distribution of T cells, a type of white blood cell required to help fight off possible infections.

Good for Heart Health

Mustard greens may also be beneficial to your heart. They’re high in antioxidants such as flavonoids and beta carotene, which have been linked to a lower risk of dying from heart disease.

According to one evaluation of eight types of research, a high intake of leafy green Brassica vegetables is related to a significant 15% lower risk of heart disease. Like other Brassica vegetables, Mustard greens have chemicals that bind bile acids in the digestive tract. This is significant because inhibiting bile acid reabsorption lowers cholesterol levels.

Steaming mustard greens significantly improves their bile acid-binding effect, according to one test-tube study. This shows that wild mustard greens may be more cholesterol-lowering than raw mustard greens.

Posses some Anti-Cancerous Effects

In addition to being high in antioxidants, which may have anticancer properties, mustard greens are high in glucosinolates, a category of beneficial plant components. Glucosinolates have been found in laboratory experiments to help protect cells from DNA damage and inhibit malignant cells’ formation. These advantages, however, have not been studied in humans.

Similarly, test-tube research using mustard leaf extract discovered anticancer properties against colon and lung cancer. Human studies are still required. In terms of human research, observational studies have found a link between overall consumption of Brassica vegetables — but not mustard greens specifically — and a lower risk of malignancies, such as stomach, colorectal, and ovarian cancer.

Promote Eye Health

Lutein and zeaxanthin, two antioxidants found in mustard greens, have been shown to promote eye health. These two chemicals, in particular, help protect your retina from oxidative damage while also filtering out potentially damaging blue light. As a result, studies indicate that eating foods high in lutein and zeaxanthin may help prevent age-related macular degeneration(the primary cause of blindness globally).

Book an appointment now to answer all your queries. You can book an appointment with the top nutritionists in Karachi through Marham.

Frequently Asked Questions(FAQs)

1-Are mustard green healthier than spinach?

Mustard spinach has more vitamin C than spinach, although they’re both excellent sources. Mustard spinach has 144 percent of the RDA, while spinach contains 31 percent.

2-What Are Mustard Greens?

The high nutritional content of mustard greens is conducive to energy, heart health, and immunity. These greens are high in calcium, magnesium, folic acid, and vitamin K, beneficial to bone health.

3-Is it OK to eat mustard leaves if you have high blood pressure?

They’re high in vitamins, minerals, and fiber while being low in calories. Eating a diet high in leafy greens has been shown to lessen the risk of obesity, heart disease, and mental decline.

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