Mustard greens (Brassica juncea), native to the Himalayan region, are leafy vegetables packed with nutrients and a peppery flavor.
These vibrant greens have been used in traditional cooking and medicine for their impressive health benefits.
Whether you sauté them, add them to soups, or enjoy them raw, mustard greens can be a nutritious addition to your meals.
#1. Boosts Immunity
Mustard greens are rich in vitamin C, with 70 mg per 100 grams, which strengthens your immune system. This vitamin helps your body fight off infections and recover faster from illnesses.
Moreover, its antioxidants reduce inflammation, keeping your immune system strong and active.
#2. Promotes Eye Health
These greens are an excellent source of vitamin A, providing 122% of your daily requirement in just one serving. Vitamin A supports good vision and prevents eye issues like night blindness.
In addition, the lutein and zeaxanthin in mustard greens protect your eyes from damage caused by UV rays and aging.
#3. Supports Bone Health
Mustard greens are packed with vitamin K, a nutrient essential for bone strength and density. This vitamin helps regulate calcium levels, reducing the risk of osteoporosis.
If you’re looking to improve your bone health naturally, you should include mustard greens in your diet.
#4. Enhances Heart Health
With their high potassium content (384 mg per 100 grams), mustard greens help regulate blood pressure. They also contain antioxidants that reduce oxidative stress, protecting your heart from damage.
Including mustard greens in your meals can naturally support better heart health and circulation.
#5. Aids in Detoxification
Mustard greens are rich in glucosinolates, compounds that activate detoxification enzymes in your liver. So, these enzymes help flush out toxins and keep your liver functioning efficiently.
In addition, their fiber content aids digestion and promotes regular bowel movements, further supporting detox.
#6. Improves Skin Health
These greens are a natural source of vitamins C and E, which promote collagen production and protect your skin from free radical damage.
Therefore, you should regularly consume mustard greens to help reduce wrinkles and maintain elasticity.
Besides, their antioxidants give your skin a natural glow by fighting inflammation and reducing redness.
#7. Supports Digestive Health
Mustard greens are high in fiber, which helps prevent constipation and supports a healthy gut. This fiber also feeds beneficial gut bacteria, improving overall digestion.
Moreover, their natural compounds soothe the digestive system, making them a great choice for maintaining gut health.
How to Use Mustard Greens
- Salads: Add raw mustard greens to your salads for a peppery kick and a boost of nutrients.
- Sautéed: Sauté with garlic and olive oil for a simple, flavorful side dish.
- Soups and stews: Use mustard greens in soups or stews to enhance flavor and nutrition.
- Smoothies: Blend a handful of mustard greens with fruits for a nutrient-packed smoothie.
- Pickled: Ferment mustard greens to create tangy pickles rich in probiotics.
Cautions and Precautions
Mustard greens contain oxalates, which may interfere with calcium absorption in people prone to kidney stones. You should cook mustard greens to reduce oxalate levels.
Moreover, excessive consumption may interfere with thyroid function due to their goitrogen content. If you have thyroid issues, it’s best to consume them in moderation.
Disclaimer
This article is for informational purposes only and not a substitute for professional medical advice.
Always consult a healthcare provider before using mustard greens for health or medicinal purposes.
