Here's Why You Should Add Mustard Leaves to Your Diet

 Mustard greens are the edible leaves of the mustard plant, known for their brilliant green color and peppery flavor. These healthy leafy greens are packed with vitamins, minerals, and antioxidants, offering a variety of health benefits. They are widely used in cooking, both raw in salads and cooked in a variety of dishes, such as stir-fries, soups, and stews. Mustard greens are valued for their ability to add depth of flavor and nutritional value to meals, and they are particularly appreciated for their high fiber content, which supports digestive health.

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Nutritional Value of Mustard Greens

As per the USDA, around 100 grams of mustard greens per serving contain:

• Energy: 27 kcal
• Water: 90.7 g
• Protein: 2.86 g
• Fat: 0.42 g
• Carbohydrate: 4.67 g
• Fiber: 3.2 g
• Potassium: 384 mg
• Phosphorus: 58 mg
• Magnesium: 32 mg
• Calcium: 115 mg
• Sodium: 20 mg
• Iron: 1.64 mg
• Zinc: 0.25 mg
• Vitamin C: 70 mg
• Vitamin A: 151 mg
• Vitamin K: 258 mg

Health Benefits of Consuming Mustard Greens

1. Promotes Heart Health

According to a comprehensive review of eight studies, increasing the consumption of green leafy vegetables, such as mustard greens, could potentially decrease the risk of cardiovascular disease by 15.8%. Additionally, these vegetables provide healthier alternatives to starchy or empty-calorie foods by regulating blood sugar levels and helping to manage weight.

2. Improves Bone Health 

Mustard greens are an excellent source of vitamin K, an essential fat-soluble component that supports healthy bones. Low vitamin D levels can increase the likelihood of developing osteoporosis, a disorder characterized by weakened and reduced bone mass.

3. Potential Immunity Booster

Since mustard greens are high in vitamin C, which is essential for maintaining a strong defense system, they help boost the immune system. Studies show how essential a sufficient intake of vitamin C is for preserving immune function and lowering the risk of infections.

4. Improves Eye Health

Mustard greens contain lutein and zeaxanthin, antioxidants known to enhance eye health. Research suggests that including foods high in zeaxanthin and lutein in your diet may lower your risk of developing age-related macular degeneration, a leading cause of blindness globally. These antioxidants are essential for protecting the retina from oxidative damage and blocking blue light.

5. Loaded with Antioxidants

Antioxidants, bioactive compounds found in plants, act as a defense mechanism against oxidative stress caused by excess free radicals. Free radicals are extremely reactive chemicals that can cause harm to cells. Research shows that extended exposure to free radicals could be a factor in the development of serious chronic illnesses like Alzheimer's disease, cancer, and cardiovascular disease. Antioxidants found in mustard greens, such as lutein, vitamin C, and flavonoids, actively combat free radical damage and prevent many chronic disorders.

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Mustard Greens: Usage and Storage

• Raw mustard greens add a peppery, spicy flavor to salads and are often blended with other mixed greens. Some people also enjoy adding them to smoothies and other green drinks.
• Cooked mustard greens are delicious in stews, soups, casseroles, and as a side dish for baked fish or roasted chicken.
• To counterbalance their strong flavor, prepare these greens with a source of fat, such as butter or olive oil, and add some vinegar or lemon juice.
• Mustard greens can also be pickled with salt, vinegar, chilies, and garlic.
• Always wash and store mustard greens in the refrigerator, regardless of the purpose.
• While mustard greens thrive in cooler weather, they are usually available year-round in supermarkets. These nutritious leafy greens are commonly available in the produce area of many grocery shops, with fresh, vibrant green leaves and few imperfections.
• However, due to their high levels of vitamin K and oxalates, consuming large amounts may have adverse effects on people who are using blood thinners or are at risk of developing these types of kidney stones.