Mustard Greens health benefits includes providing the body with antioxidants, detoxifying the body, managing cholesterol levels, supplying the body with needed fiber and source of phytonutrients. Other benefits includes supporting the immune system, treating psoriasis, treating menopause, treating respiratory disorder, supplying the body with nutrition and needed Vitamin K.
Mustard greens originated in the Himalayan region of the Asian subcontinent over 5,000 years ago, and were first cultivated in Sichuan, China. Mustard greens are a diverse and flavourful vegetable, with colours from light to dark green.
They are leafy vegetables, resembling the Indian version of spinach leaves and are closely related to cabbage, collard greens, and kale. They can tolerate a variety of climates and weather conditions. Mustard greens have a large number of varieties, ranging from green to reddish-purple, with leaves varying in size and shape. Some popular varieties of mustard are Red Giant, Osaka purple-leaved, Green-in-snow, Southern Giant mustard and many more.
The Japanese cuisine highlights the mustard leaf by pickling it and using it as a condiment. Indian cuisine incorporates mustard leaves in a native dish made with a mix of these leaves and green chilies whereas in China mustard greens are used in stir fry dishes.
Mustard greens are considered a superfood due to its high nutritional content; it is a rich source of fiber, minerals, vitamins, and phytonutrients. The antioxidant properties of mustard are very potent and help protect the body from multiple diseases. Here are 11 reasons why mustard leaves should be a part of your diet.
11 Amazing Health Benefits of Mustard Greens
Free radicals cells cause severe damage to the DNA of the cells in the body. The oxidative stress that is caused by these free radicals harms the vital functions and tissues in the body. This damage is irreversible and can lead to illnesses such as cancer and diabetes. The Vitamin C and Vitamin A in mustard greens allows it to provide antioxidants to the body. Glutathione is an antioxidant that is induced by the glucosinolates in the green vegetables that acts as a strong antioxidant and prevents oxidative stress to the body.
Our body accumulates toxins over time; this can be from the food we eat or the environmental effects on our body. Cleansing the body from within is necessary to keep a healthy liver and digestion. Mustard greens are naturally detoxifying agents as they contain antioxidants that target the toxins in our body, eliminating them and getting rid of them through defecation. The chlorophyll derivatives in mustard greens help neutralize heavy metals and chemicals in the body.
3. Cholesterol Management
High levels of cholesterol are responsible for many heart diseases and may be the cause of diabetes and damage to vital organs of the body. Bad cholesterol accumulates in the veins and arteries that narrow the space for blood to and from the heart. Good cholesterol is necessary for the body to function, but LDL or bad cholesterol harms the body severely. Eating a diet rich in green leafy vegetables allows the body to stay clear of bad or LDL cholesterol. Mustard leaves help the body convert the good cholesterol into bile acid, which helps break down fats in the food. Mustard greens help the body complete the bile binding process efficiently, which helps lower the quantity of bad cholesterol in the body.
Fiber keeps the body going and provides the momentum of converting food into energy. The dietary fiber found in mustard greens interferes with the absorption of bad cholesterol in the gut. Studies show that people who consume mustard greens and other types of leafy greens tend to be less susceptible to diseases such as colon cancer, hemorrhoids, and constipation. High fiber is said to lower the serum cholesterol levels in the body and ensures adequate bowel movements. It also lowers the risk of hypertension and heart disease as dietary fiber clears the arteries to enable proper blood pressure levels.
Green leafy vegetables are a powerful source of phytonutrients that are beneficial for the human body. They perform the mechanism of protecting the plant and the human body from diseases and environmental distress. The glucosinolates and phenols are in abundance in mustard greens, which is what strengthens the body from within.
Vitamin C is the most powerful vitamin on the planet with immunity-boosting abilities like no other. Vitamin C acts as a vasodilator and an antioxidant to prevent the body from cell damage; it strengthens the body from within and prevents the onset of diseases such as cancer. It also protects the body from seasonal and viral infections. Mustard greens are an excellent source of vitamin C.
7. Treating Psoriasis
Psoriasis is a chronic –inflammatory-auto immune disease, the inflammation, and lesions that are caused by psoriasis are treatable through mustard. Mustard greens facilitate the stimulation of enzymes such as superoxide dismutase and catalase, which calms inflammation and provides pain relief to people suffering with psoriasis. Ongoing studies are trying to isolate the compounds that are responsible for the anti-inflammatory properties of the mustard seeds and greens.
8. Treating Menopause
Menopause is often followed by bone density loss, which affects more than 45% of women. The combination of calcium, magnesium and vitamin K found in mustard greens keeps the bone density and skeletal structure in check. This also protects the body from diseases such as osteoarthritis and osteoporosis, which are diseases that are often associated with menopause.
9. Respiratory Disorders
Mustard greens are an excellent source of vitamins and minerals that target viral infections such as flu and colds. Vitamin C is extremely helpful in calming sinus inflammations and reducing the risk of asthma. Mustard greens are excellent expectorant and help decongest the nasal pathway by dislodging the mucus. Mustard greens were used in Ayurvedic medicines due to a warm sensation it offers. Chronic bronchitis can also be treated with the regular consumption of mustard greens.
Mustard greens provide a hearty meal, they can be added to stir-fry’s or can be prepared on their own as curry with spices. They have a distinct peppery flavor and this is due to the presence of phenols and flavonoids that make mustard greens one of the most lightweight superfoods. Dietary facts – 100 grams of mustard greens (cooked) contains 3 grams of dietary fiber, 3grams of protein, 524% of vitamin K of the daily value, 19% manganese, 10% calcium, 7% vitamin B6 and 59% vitamin C.
11. Vitamin K
Vitamin K is far superior to calcium when it comes to preserving bone density. Mustard greens contain up to 524% of the daily value required by an adult. Today most adults are deficient in vitamin K and this causes many bone degenerative diseases. It helps reduce the inflammation in joints that is caused due to arthritis. This keeps the bone structure in good condition and helps maintain high energy levels.
In a nutshell
Mustard greens are good for the body. The combination of vitamins and minerals are necessary to prevent diseases and keep the immunity of the body high.