Mustard greens are vegetables that are easy to find. There is a myriad of benefits of mustard greens that are rarely known. Mustard greens are vegetables that are commonly used by restaurants for chicken noodles and meatballs as complementary ingredients. In addition, green mustard is also often used as stir-fried mustard greens. Well, there have been several studies that reveal the benefits of green mustard greens (choy sum).
The following is the nutritional content contained in mustard greens:
- Mustard greens are very rich in vitamins, for example, vitamins A, B, C, E, and vitamin K. Not only do they have many types of vitamins, but the levels of each vitamin in this vegetable are also very high.
- In addition to vitamins, mustard greens also contain carbohydrates, protein, and good fats that are useful for body health.
- Other substances contained in mustard greens are calcium, potassium, manganese, folate, iron, phosphorus, and magnesium.
- The non-nutritional content in mustard greens is fiber or fiber which is quite high.
Here are the Health Benefits of Mustard Greens
1. Source of antioxidants
The first health benefits of mustard greens are a source of antioxidants. Antioxidants are natural plant compounds that help protect the body against free radicals that cause various diseases such as heart disease and cancer. Green vegetables are a rich source of antioxidants such as flavonoids, beta carotene, lutein, and vitamins C and E. In addition, some varieties of mustard greens such as mustard greens are rich in anthocyanins, namely red-purple pigments found in fruits and vegetables which are associated with reduced risk of heart disease, cancer, and type 2 diabetes.
2. Source of vitamin K
The health benefits mustard greens are a source of vitamin K which is quite large compared to other types of vegetables. Vitamin K plays a role in helping blood clotting, heart health, and bones. A deficiency in vitamin K can increase the risk of heart disease and osteoporosis, a condition that results in reduced bone strength and an increased risk of fractures.
In addition, it increases the risk of impaired brain function, dementia, and Alzheimer’s disease. Recent studies have also shown a link between vitamin K deficiency and brain health.
3. Strengthen immunity
The health benefits of mustard greens are also good for endurance. This is because mustard greens contain a lot of vitamin C. Every 56 grams of mustard greens is even enough to meet daily vitamin C needs. Vitamin C is a water-soluble vitamin that is important for a strong immune system. Research shows that if you don’t get enough vitamin C in your diet, your immune system will weaken and make you more susceptible to illness.
4. Source of vitamin A
Furthermore, the benefits of mustard greens are a source of vitamin A. In addition, vitamin A in mustard greens also supports the immune response. It does this by encouraging the growth and distribution of T cells, which are a type of white blood cell needed to help fight potential infections.
5. Heart Health
The health benefits of mustard greens are rich in fiber with antioxidants such as flavonoids and beta carotene. Mustard greens also contain compounds that help bind bile acids in the digestive system. This is important because preventing the reabsorption of bile acids leads to lower cholesterol levels.
6. Eye Health
Among the antioxidants in the benefits of mustard greens are Lutein and Zeaxanthin, which are beneficial for eye health. Specifically, these two compounds help protect the retina from oxidative damage, as well as filter out potentially harmful blue light.
In addition to the powerful antioxidants that may have anticancer effects, mustard greens are rich in a group of beneficial plant compounds called glucosinolates. Glucosinolates have been shown to help protect cells from DNA damage and prevent cancer cell growth. However, these benefits have never been studied in humans. In addition, research on mustard green leaf extract found a protective effect against colon and lung cancer.
Mustard Greens Side Effects
Like other members of the Brassica family, mustard greens may contain goitrogens which can cause swelling of the thyroid gland. Therefore, eating raw vegetables should be avoided in individuals with thyroid dysfunction problems. However, it can be used freely for healthy people. Mustard greens should also be consumed with caution for people suffering from oxalate kidney stones. Every 100 g of raw green mustard provides more than 500 mg of vitamin K, which is above the recommended daily value. Therefore, it should be consumed in moderation by people taking anticoagulants such as warfarin.
Several benefits of mustard greens, make them widely consumed in their own country. Apart from being a source of healthy food, the price is quite affordable. Mustard is a plant that grows in cold and humid areas.