Mustard Greens Nutrition and Health Benefits of Mustard Greens
Introduction: Mustard greens or Brassica junceac is a very popular green vegetable and has lots of nutritional benefits. It is native to India and originated in the Himalayan region of India. It has been cultivated for over thousands of years and it is a wonderful food for the health. Today, India, Nepal, China, Japan and the United States are the biggest producers of the mustard greens.
Mustard Greens Nutrition
Mustard greens belong to the cruciferous vegetables and regular consumption of the cruciferous vegetables can give great health benefits. Mustard greens contain many vitamins and minerals. They are very high in Vitamin K, Vitamin A and Vitamin C. Mustard greens are also very good source of folate, manganese, Vitamin E, tryptophan, dietary fibre, calcium and potassium. In addition, mustard greens are good source of Vitamin B6, protein, copper, phosphorous, Vitamin B2 (riboflavin), Vitamin B1, Vitamin B3 and magnesium.
Health Benefits of Mustard Greens
• Mustard greens are very helpful to reduce the risk of certain types of cancers such as bladder cancer, breast cancer, colon cancer, lung cancer, prostate cancer, and ovarian cancer. The high amount of fibre, folate and antioxidants help to remove free radicals from the body. Mustard greens and cruciferous vegetables are important for body’s detox system. They boost the detoxification activities, flush out the toxins from the body and reduce the chances of developing cancers. Regular intake of mustard greens and other cruciferous vegetables very good to reduce the risks of cancer.
• Mustard greens promote heart health. Mustard greens have the cholesterol lowering ability. Raw or cooked both forms of mustard greens can lower the cholesterol levels. But new studies suggest steamed mustard greens are better and more potent in lowering the cholesterol levels. Folate in mustard greens plays an important part to keep the heart healthy. Mustard greens also contain small amount of glucoraphanin which has the anti-inflammatory properties. Glucoraphanin provide important anti-inflammatory benefits and reduce the unwanted inflammation. Inflammation can cause problems for the blood vessels and blood circulation- these can cause heart attack and ischemic heart disease.
• Mustard greens are very good for the smokers. They help to prevent the lung inflammation and reduce the chances of emphysema. Carcinogen in cigarette smoke is responsible for Vitamin A deficiency. Mustard greens are great source of Vitamin A and that’s why they are so important for the people who smoke regularly.
• Mustard greens have other benefits like they are good in the prevention of certain menopausal symptoms. Mustard greens are high in Vitamin C and magnesium. Both of these are good to cure asthma as they help lungs to stay relaxed and avoid any constriction. Magnesium also helps to regulate and control blood pressure levels.
Caution: Mustard greens contain measurable amounts of oxalates. When oxalates become too concentrated with body fluids that can cause health problems. People who are suffering from existing and untreated kidney or gallbladder problems should avoid eating mustard greens or seek for professional advice.