Greens mustard : nutrients and health benefits
This article provides a complete overview of mustard greens, including their nutrition, benefits, and uses.
Mustard is a peppery vegetable from the mustard plant (Brassica juncea L.) (1).
Mustard is also known as brown mustard, vegetable mustard, Indian mustard, and Chinese mustard, and mustard is a member of the brassica vegetable genus. The genus also includes kale, kale, broccoli, and cauliflower (2,3).
There are several varieties, usually green, with a strong bitter and spicy taste.
To make them more palatable, these leafy greens are often used to cook, steam, sauté, and even pickle.
This article provides a complete overview of mustard greens, including their nutrition, benefits, and uses.
Nutritional composition
Mustard greens are one of the most nutritious foods you can eat because they are low in calories but rich in fiber and micronutrients (4).
One cup (56 g) of chopped raw mustard greens is available (4):
- Calories: 15
- Protein: 2 g
- Fat: less than 1 g
- Carbohydrates: 3 g
- Fiber: 2 g
- Sugar: 1 g
- Vitamin A: 9% of the Daily Value (DV)
- Vitamin B6 (pyridoxine): 6% of DV
- Vitamin C: 44% DV
- Vitamin E: 8% of DV
- Vitamin K: 120% of the daily value
- Copper: 10% of DV
In addition, mustard greens contain 4-5% calcium, iron, potassium, riboflavin (vitamin B2), magnesium, and thiamine (vitamin B1), and small amounts of zinc, and selenium, phosphorus, niacin (vitamin B3), and folic acid (4).
Compared to raw mustard, one cup (140 grams) of cooked mustard contains higher levels of vitamin A (96% of DV), vitamin K (690% of DV), and copper (22.7% OFD). However, it is low in vitamins C and E (5).
Pickled mustard, commonly referred to as takana in Japanese and Chinese cuisine, has similar calories, carbohydrates, and fiber to raw mustard. But they do lose some nutrients during the pickling process, especially vitamin C(6).
However, one study found that pickling is an effective way to retain important plant compounds with antioxidant properties. （7）。
Summary: Mustard greens are low in calories but high 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
There is currently limited research on the specific benefits of eating mustard.
Still, the various nutrients found in mustard greens (and brassica vegetables in general) have been linked to many health benefits
Rich in disease-fighting antioxidants
Antioxidants are naturally occurring plant compounds that help prevent oxidative stress caused by excess free radicals. （8）。
Free radicals are unstable molecules that can damage your cells. Studies have shown that over time, this damage can lead to serious chronic diseases such as heart disease, cancer, and Alzheimer's disease. （8, 9）。
Although the content of specific antioxidants varies between different varieties of mustard, these leafy greens are often rich in antioxidants such as flavonoids, β-carotene, lutein, and vitamins C and E. （1, 3, 4, 10）。
In addition, red varieties are rich in anthocyanins, a red-purple pigment found in fruits and vegetables that have been linked to a reduced risk of heart disease, cancer, and type 2 diabetes. （1, 11）。
Overall, adding mustard to your diet may help prevent diseases associated with oxidative stress.
An excellent source of vitamin K
Raw and cooked mustard are both important sources of vitamin K, providing 120% and 690% DV per cup (56 g and 140 g), respectively(4, 5).
Vitamin K is known for its important role in aiding blood clotting. It has also been shown to be essential for heart and bone health (12).
In fact, vitamin K deficiency is associated with an increased risk of heart disease and osteoporosis, a condition that leads to reduced bone strength and an increased risk of fractures. （13, 14）。
Recent studies have also shown a link between vitamin K deficiency and brain health. Vitamin K deficiency may be associated with an increased risk of impaired brain function, dementia, and Alzheimer's disease. However, more research is needed (15, 16).
Can improve immunity
Mustard greens may also be beneficial to your immune system.
Just one cup (56 grams of raw, 140 grams of cooked) provides more than one-third of your daily vitamin C requirements (4, 5).
Vitamin C is a water-soluble vitamin that is essential for a strong immune system. Studies have shown that a diet with insufficient vitamin C can weaken your immune system and make you more susceptible to illness (17).
In addition, the vitamin A in mustard greens supports your immune response. It is achieved by promoting the growth and distribution of T cells, a type of white blood cell needed to help fight off a potential infection. （18, 19）。
May benefit heart health
Mustard greens may also be good for your heart.
They are rich in antioxidants such as flavonoids and β-carotene, which have been linked to a lower risk of heart disease and death from heart disease. （20, 21, 22）。
A review of eight studies found that a high intake of leafy cabbage was associated with a significant 15% reduction in the risk of heart disease. （23）。
Like other brassica vegetables, mustard greens contain compounds that help bind to bile acids in the digestive system. This is important because blocking the reabsorption of bile acids leads to lower cholesterol levels (24).
According to a test-tube study, steamed mustard greens significantly increased their bile acid-binding effect. This suggests that steamed mustard greens may have greater potential for lowering cholesterol compared to eating them raw. （25）。
May be beneficial for eye health
Antioxidants in mustard greens include lutein and zeaxanthin, which have been shown to benefit eye health (1, 4, 26, 27).
Specifically, these two compounds help protect your retina from oxidative damage and filter out potentially harmful blue light (26, 27).
Therefore, studies have shown that eating foods rich in lutein and zeaxanthin may help prevent age-related macular degeneration, which is the leading cause of blindness worldwide. （26）。
May have anti-cancer effects
In addition to powerful antioxidants that may have anti-cancer effects, mustard greens are also rich in a group of beneficial plant compounds called glucosinolates. （1）。
In test-tube studies, glucosinolates have been shown to help protect cells from DNA damage and prevent the growth of cancer cells. However, these benefits have not been studied in humans (28).
Similarly, test-tube studies of mustard leaf extract have found protective effects on colon and lung cancer. Nevertheless, studies of the human body are still needed (29).
As for studies in humans, observational studies have shown a link between overall intake of Brassica vegetables (but not mustard greens) and a reduced risk of certain types of cancer, including stomach, colorectal, and ovarian cancers. （30, 31, 32, 33）。
Summary: Mustard is rich in important plant compounds and micronutrients, specifically vitamins A, C, and K. Therefore, consuming them may benefit eye and heart health, as well as anti-cancer and immune-boosting properties.
How to prepare and consume mustard greens
There are many ways to enjoy mustard greens.
Raw mustard greens are often added to other mixed vegetables to add a spicy flavor to salads. Some people even like to use them in smoothies and green juices.
While cooked mustard greens are a delicious side dish that can be eaten with grilled chicken or grilled fish, they are also suitable for soups, stews, and casserole dishes.
To help balance their spicy flavor, these spicy vegetables are often cooked with fat sources, such as olive oil or butter, as well as acidic liquids (such as vinegar or lemon juice).
Mustard greens can also be pickled with a mixture of sugar, salt, vinegar, chili peppers, and garlic.
Regardless of how you use them, mustard greens are best stored in the refrigerator and then washed before use.
Summary: Mustard is a versatile leafy green vegetable that adds a spicy, bitter taste to lettuce or cooked vegetables.
Possible defects
Despite limited research, mustard greens are generally considered very healthy and safe. However, they may cause adverse reactions in some people.
Because mustard greens are rich in vitamin K — a vitamin that helps clot blood — consuming them can interfere with blood-thinning medications.
Therefore, people taking blood thinners such as warfarin should consult their doctor before incorporating large amounts of these leafy greens into their diet (34).
In addition, mustard greens contain oxalate, which, if consumed in large amounts, may increase the risk of kidney stones in some people. If you are prone to oxalate kidney stones, you may need to limit your diet to mustard greens (35).
Summary: Mustard greens are generally safe to eat. However, because they are rich in vitamin K and contain oxalates, taking them in large amounts can trigger side effects in people who are at high risk of taking blood thinners or oxalate-type kidney stones.
Conclusion
Mustard is a mustard plant with peppery leaves and incredible nutrition.
They are rich in vitamin K, vitamin C, and plant compounds that may have antioxidant and anti-cancer effects. In addition, adding mustard to your diet may benefit your heart, eyes, and immune health.
Mustard greens have a spicy, spicy flavor and are a delicious addition to salads, soups, or casserole dishes. They can also be steamed and added with olive oil, garlic, and lemon juice to make a simple side dish.