The mustard green (Brassica juncea) is a plant in the Brassicaceae family, also known as the cabbage family. The plant resembles a headless cabbage such as kale, but with a strong mustard flavor. Mustard greens appear in many dishes, such as African, Italian, Indian, Chinese, Japanese, Korean, and soul food cuisines. The leaves, seeds, and stem of this mustard variety are edible.
Here are the 7 health benefits mustard greens.
1. Mustard greens can help improve eye health.
Mustard greens are a rich source of vitamin A, which can help prevent people from suffering from symptoms of vitamin A deficiency like itching eyes, eye ulcers, and dry eyes. One cup of mustard greens contains 177 percent of the daily recommended needs of vitamin A.
2. Mustard greens can help make your bones strong.
Mustard greens are a good source of vitamin K, which functions in retaining calcium in the bone matrix and preventing osteoporosis. Sufficient vitamin K consumption may also reduce urinary excretion of calcium. One cup of mustard greens contains 524 percent of the daily recommended value of vitamin K.
3. Mustard greens may improve brain health.
Several components of mustard greens, such as potassium, folate, and various antioxidants are known to provide neurological benefits. Folate has been known to reduce the occurrence of Alzheimer’s disease and cognitive decline. Potassium has been linked to increased blood flow to the brain and heightened cognition, concentration, and neural activity. One cup of mustard greens contains 26 percent of the recommended daily needs of folate.
4. Mustard greens are helpful for pregnant women and their babies.
Mustard greens are a good source of the B-vitamin complex like folate. Folate has shown to help in neural tube formation and red blood cell formation in prenatal babies. A deficiency of folic acid in pregnant women can lead to the birth of underweight infants and may also result in neural tube defects in newborns.
5. Mustard greens can help maintain a healthy blood pressure.
Mustard greens have a very high content of potassium and a low content of sodium. One cup of mustard greens contains 283 milligrams of potassium, compared to 22.4 milligrams of sodium. Folate also contributes to the reduction of hypertension and relaxes blood vessels, while maintaining proper blood flow.
6. Mustard greens contain anti-inflammatory benefits.
Vitamin K acts as a direct regulator of our inflammatory response. Also, mustard greens contain glucosinolates that may provide significant anti-inflammatory benefits.
7. Mustard greens will improve digestive health.
Mustard greens are a great source of fiber. A one-cup serving of mustard greens contains 3 grams of dietary fiber. The daily recommended dietary fiber intake for men and women are 38 grams and 25 grams, respectively. Fiber may help prevent constipation, making one’s bowel movement easier to manage.
- Mustard greens,
cooked, boiled, drained, without salt Nutrition Facts & Calories. (n.d.).
Retrieved June 20, 2017, from https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2490/2
- Joshua, Z. P., & Suleiman,
M. M. (2012). The effect of cooking time on the vitamin C, dietary fiber and
mineral compositions of some local vegetables. Science World Journal, 7(1), 29-30.
- Black, M. M. (2008). Effects
of vitamin B12 and folate deficiency on brain development in children. Food and nutrition bulletin, 29(2_suppl1), S126-S131.
- D'anci, K. E., &
Rosenberg, I. H. (2004). Folate and brain function in the elderly. Current Opinion in Clinical Nutrition & Metabolic Care, 7(6), 659-664.
- Schleithoff, S. S.,
Zittermann, A., Tenderich, G., Berthold, H. K., Stehle, P., & Koerfer, R.
(2006). Vitamin D supplementation improves cytokine profiles in patients with
congestive heart failure: a double-blind, randomized, placebo-controlled trial. The American journal of clinical nutrition, 83(4), 754-759.