what are the vitamins in mustard greens

What Are the Health Benefits of Collard Greens, Turnips, Kale & Mustard Greens?

• Turnips. One cup of turnip greens contains 197 milligrams of calcium, almost one-fifth of the recommended daily value for adults.
• Kale. Kale is a mild-tasting green that has more than 53 milligrams of vitamin C per cup. ...
• Mustards. Mustard greens are an excellent source of vitamin K, an essential nutrient that is necessary for blood clotting.

Full Answer

What are the health benefits of mustard greens?

Mustard Greens Benefits

• Disease Prevention. Antioxidants are naturally-occurring chemical compounds that fight oxidative stress in the body. ...
• Bone Health. ...
• Mustard Greens Benefits: Heart Health. ...
• Cancer Prevention. ...
• Sharp Vision. ...
• Mustard Greens Benefits: Improved Digestion And Gut Health. ...
• Improved Immunity. ...
• Skin Health. ...
• Weight Loss. ...

What are the benefits of eating mustard greens?

So, what’s so beneficial about mustard greens?

• Ward off disease with antioxidants. ...
• Pack in the vitamin K. ...
• Nourish your immune system with vitamins A + C. ...
• Give your heart some TLC. ...
• Pamper your peepers. ...
• Keep the cancer away (maybe) According to some research, the glucosinolates in mustard greens *might* reduce your risk of cancer.

Are mustard greens better cooked or raw?

You can eat mustard greens raw or cooked, but how you prepare them may alter the vegetable’s nutritional content. Cooked mustard greens have higher levels of vitamin K, vitamin A, and copper, but the amount of vitamin C and E is reduced. What is the difference between collard greens and mustard greens?

Are mustard greens rich in potassium?

The basic type of mustard greens is Mustard greens, raw, where the amount of potassium in 100g is 384 mg. 384 mg of potassium per 100g, from Mustard greens, raw corresponds to 8% of the potassium RDA. For a typical serving size of 1 cup, chopped (or 56 g) the amount of Potassium is 215.04 mg. This corresponds to an RDA percentage of 5%.

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What are the benefits of eating mustard greens?

Mustard greens contain many health-boosting antioxidants like beta carotene, which can protect your skin and lower risk factors of diabetes. The greens are also a great source of several B vitamins, including thiamine (B1,) niacin (B3,) and pyridoxine (B6.) A serving also offers high amounts of: Vitamin K.

Who should not eat mustard greens?

Additionally, mustard greens contain oxalates, which may increase the risk of kidney stones in some individuals if consumed in large amounts. If you're prone to oxalate-type kidney stones, you may want to limit mustard greens in your diet ( 35 ). Mustard greens are generally very safe to eat.

Is mustard greens anti inflammatory?

Mustard leaf acts as an effective anti-inflammatory agent against acute and chronic inflammatory processes by suppressing the mRNA expression of a panel of inflammatory mediators, including TNF-α, IL-6, and IL-1β, in mice [7]. Phenolic compounds are essential constituents of food [8].

Are mustard greens as healthy as spinach?

Both are healthy. Mustard greens have a higher vitamin C content than spinach. Spinach has a higher iron content than mustard greens. If compared, spinach has more nutrients than mustard greens.

Are mustard greens a laxative?

Adequate fiber in the food aids in smooth bowel movements and thereby offers protection from hemorrhoids, constipation and colon disease like colon cancer. Insoluble fiber found in mustard greens nutrition attracts water and helps soften stools, allowing for better elimination of waste.

Is mustard greens good for high blood pressure?

Mustard greens are very low in sodium. Diets low in sodium may reduce the risk of high blood pressure. Mustard greens are very low in sodium. Mustard greens, as part of a low sodium diet, may reduce the risk of high blood pressure.

Is mustard good for kidneys?

Mustard is an excellent kidney friendly diet condiment. So many seasonings and condiments are loaded with fat and sodium. One teaspoon of yellow mustard contains only 25 to 65 mg sodium.

Is mustard greens good for liver?

Green leafy vegetables like spinach, collard greens, mustard greens, etc ward off fatty liver issues due to their antioxidants and vitamins content. For a great functioning liver, you must aim at eating a cup of leafy greens in your daily diet.

Which is better mustard greens or collard greens?

Mustard greens have more vitamin C, folate, manganese, and even a bit more calcium than collard greens. However, both have very little calcium compared to the other vitamins and minerals. So, take advantage of the good nutrients mustard greens have by adding it to salads, sautéing them, or even tossing them into soups.

Is it safe to eat raw mustard greens?

Mustard greens are packed with micronutrients — most notably antioxidants, vitamin K, and vitamin C. The greens have several health perks, from supporting your immune system to potentially warding off cancer. Eat them raw, steamed, or pickled. You'll be glad you did.

Can you eat mustard green stems?

Both the leaves and stalks of mustard greens can be eaten. But both will become tough and more pungent tasting as the weather warms. The best mustard leaves for eating raw or for cooking are harvested young and tender.

Is mustard good for your stomach?

Eating mustard seeds, leaves, or paste is generally considered safe for most people, especially when consumed in amounts typically found in the average person's diet. That said, consuming large amounts, such as those typically found in mustard extracts, may result in abdominal pain, diarrhea, and gut inflammation.

What are Mustard Greens?

Mustard greens are known by the plant name Brassica juncea, and belong to a species of the mustard plant. The nutrient-rich Brassica family includes Brussels sprouts, broccoli, and cabbage.

Mustard Greens Nutrition Facts

What is important mustard greens nutrition facts? One cup of cooked mustard greens contains 3.2g of protein and 2.8g of fiber. It is also contains virtually no fat, calories, or carbs.

Health Benefits of Mustard Greens

What are the health benefits of mustard greens? For starters, mustard greens contain extremely high amounts of antioxidants, especially vitamin A and vitamin C. Antioxidants are useful for a number of reasons.

How to Cook Mustard Greens

To maximize the nutrients available within mustard greens, it is best to consume them soon after you buy them. Mustard greens wilt quickly, so they should be stored in a cool place or refrigerator for about three days.

Mustard Greens Precautions

Mustard greens nutrition profile is undeniable with extremely high amounts of vitamin A, vitamin C, vitamin K, and other potent compounds.

What Are Mustard Greens?

Mustard greens come from a variety of plants that are known as brassica juncea. There are many different types of mustard greens, which range in terms of size, color and taste.

Nutrition Facts

One cup (about 56 grams) of chopped, raw mustard greens nutrition contains approximately:

Mustard Greens vs. Spinach vs. Collard Greens

No, the two come from different plants, although they are related and both belong to the Brassica oleracea species. Collards are members of the cabbage family that includes broccoli, Brussels sprouts, cauliflower, kohlrabi and kale.

Benefits

Mustard greens nutrition contains a very high level of antioxidants, some of which include a number of phenolic compounds as well as vitamin A and vitamin C, which help prevent certain types of cell damage and DNA mutation. A 2017 study published in the journal Molecules found that mustard green cultivars contain antioxidants, including:

How to Select

When shopping for mustard greens, look for fresh mustard greens that have crispy and dark green leaves. Avoid leaves that are spotted, discovered or yellow.

How to Use

Mustard greens have a strong scent and peppery flavor, similar to horseradish. Their sharp flavor is sometimes toned down by adding them to milder greens or traditionally cooking them with tasty sources of fat.

Recipes

Today, mustard greens are added to a variety of healthy dishes around the world. Each country has unique ways of incorporating these nutritious greens into its culture.

Ward off disease with antioxidants

Mustard greens are packed with antioxidants, which fight off the free radicals that can lead to major health probs like cancer and heart disease.

Pack in the vitamin K

Mustard greens are basically brimming with vitamin K. We’re talking anywhere from 120 percent (in raw greens) to 690 percent (in cooked ones) of your daily value in a single cup. 🤯

Give your heart some TLC

Mustard greens — and Brassica veggies in general — are brimming with heart-healthy perks.

Pamper your peepers

Back to the whole antioxidant thing: Mustard greens contain lutein and zeaxanthin, both of which are great for your eyes.

Keep the cancer away (maybe)

According to some research, the glucosinolates in mustard greens *might* reduce your risk of cancer. Take it with a grain of salt, though — more humans-eating-mustard-greens studies are needed to confirm the link.

How to eat raw mustard greens

Raw mustard greens add a spicy, peppery kick to salads. Mixing them with other greens helps temper the bitter aftertaste.

How to cook mustard greens

As noted above, mustard greens have a bitter, peppery flavor. Cooking them in olive oil or butter can mellow things out. On the other hand, you can cook them in vinegar or lemon juice for a tangy side.

Mustard Greens Nutrition Facts

According to the USDA a cup (56 grams) of chopped raw mustard greens provides (8):

Mustard Greens Benefits

Due to their nutrient-rich profile, mustard greens offer the following health benefits:

Mustard Greens Side Effects And Precautions

The following side effects and health concerns are associated with eating mustard greens:

How To Prepare And Eat Mustard Greens?

While at the grocery store, make sure you choose mustard green bunches with leaves that are dark green and free of holes. Make sure the stem is still attached.

Mustard Greens Recipes

Mustard greens are very versatile and can be added to a variety of dishes. For example, you can use them in soups, stews, salads, or stir-fries. It can also be used as an alternative for kale or collard greens in dishes such as mashed potatoes.

The Bottom Line

Mustard greens are a very healthy and nutritious green that can be added to just about any dish. Although mustard greens have been associated with some side effects, they can easily be avoided by following proper preparation techniques.

Collards

Collard greens contain 771 micrograms of vitamin A and 34.6 milligrams of vitamin C per 1-cup serving. These antioxidants help to lower the risk of oxidative stress on your cells, which is cell damage that can occur when your nutrient intake is low and when toxic chemicals and environmental pollutants enter your body.

Turnips

One cup of turnip greens contains 197 milligrams of calcium, almost one-fifth of the recommended daily value for adults. Calcium helps to prevent bone softening, fractures and osteoporosis and supports the health of your teeth.

Kale

Kale is a mild-tasting green that has more than 53 milligrams of vitamin C per cup. Vitamin C helps to boosts your immune system by fighting bacteria, viruses and infections. Kale also contains 36 milligrams of phosphorous per serving. This mineral supports cell growth and metabolizes proteins and glucose in your body.

Mustards

Mustard greens are an excellent source of vitamin K, an essential nutrient that is necessary for blood clotting. Vitamin K also supports bone health by helping your blood to transport calcium throughout your body. Mustard greens are also high in vitamin C and E, two powerful antioxidants that help remove free radicals from your body.