Top 5 Health Benefits of Mustard Greens

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Mustard greens, also known as brown mustard, vegetable mustard, Indian mustard, and Chinese mustard, are a kind of vegetable of the Brassica genus. Kale, ... read more...

  1. Antioxidants are plant chemicals that exist naturally and help protect against oxidative stress produced by an excess of free radicals. Free radicals are unstable chemicals that can cause cell harm. 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 particular antioxidants vary amongst mustard green species, these leafy greens in general are high in antioxidants such as flavonoids, beta carotene, lutein, and vitamins C and E.


    Red cultivars are also high in anthocyanins, which are red-purple pigments present in fruits and vegetables that have been associated with a lower risk of heart disease, cancer, and type 2 diabetes. Overall, adding mustard greens to your diet may help protect against oxidative stress-related disorders.

    Rich in disease-fighting antioxidants
    Rich in disease-fighting antioxidants
    Rich in disease-fighting antioxidants
    Rich in disease-fighting antioxidants

  2. Both raw and cooked mustard greens are high in vitamin K, 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's also been linked to better heart and bone health.


    In fact, low vitamin K levels have been linked to an increased risk of heart disease and osteoporosis, a condition characterized by decreased bone strength and an increased risk of fractures. Recent research has also revealed a connection between vitamin K insufficiency and brain function. Inadequate vitamin K levels may be linked to an increased risk of cognitive impairment, dementia, and Alzheimer's disease.

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


    Furthermore, the vitamin A in mustard greens helps your immune system. It accomplishes this by encouraging the formation and dispersion of T cells, a kind of white blood cell required to help fight off possible infections.

    Could boost immunity
    Could boost immunity
    Could boost immunity
    Could boost immunity
  4. Mustard greens may also be beneficial to your heart. They're high in antioxidants like flavonoids and beta carotene, which have been linked to a lower risk of developing and dying from heart disease. According to one evaluation of eight research, high consumption of leafy green Brassica vegetables is related to a substantial 15% lower risk of heart disease.


    Mustard greens, like other Brassica vegetables, have chemicals that assist bind bile acids in the digestive tract. This is significant because inhibiting bile acid reabsorption lowers cholesterol levels. Steaming mustard greens greatly improves their bile acid-binding effect, according to one test-tube research. This shows that heated mustard greens may be more cholesterol-lowering than raw mustard greens.

    May benefit heart health
    May benefit heart health
    May benefit heart health
    May benefit heart health
  5. In addition to being strong 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 to inhibit the formation of malignant cells. These advantages, however, have not been investigated in people. Similarly, mustard leaf extract was discovered to have anti-cancer properties in a test-tube investigation.


    In terms of human research, observational studies have found a relationship between overall consumption of Brassica vegetables — but not mustard greens specifically — with a lower risk of various malignancies such as stomach, colorectal, and ovarian cancer.

    May have anticancer effects
    May have anticancer effects
    May have anticancer effects
    May have anticancer effects




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