Mustard green is a peppery-tasting green that comes from the mustard plant. Mustard green, also known as brown mustard, vegetable mustard, Indian mustard and Chinese mustard, belongs to the Brassica genus. This genus also includes kale, cabbage green, broccoli and cauliflower. There are different varieties that are usually green and have a strong bitter, spicy taste.
Mustard green is one of the most nutritious foods you can eat because it is low in calories but still high in fiber and micronutrients.
Rich in Antioxidants
While the levels of specific antioxidants vary between different types of mustard greens, these leafy greens are generally a rich source of antioxidants such as flavonoids, beta-carotene, lutein and vitamins C and E.
In addition, red varieties are rich in anthocyanins, red-purple pigments in fruits and vegetables that have been linked to a reduced risk of heart disease, cancer, and type 2 diabetes.
Excellent source of vitamin K
Vitamin K is known for its important role in blood clotting. It has also been shown to be essential for heart and bone health.
In fact, inadequate vitamin K has been linked to an increased risk of heart disease and osteoporosis, resulting in decreased bone strength and an increased risk of fractures.
Mustard greens can also be good for your immune system.
Just one cup (56 grams raw, 140 grams cooked) provides more than a third of your daily vitamin C needs.
Vitamin C is a water-soluble vitamin that is essential for a strong immune system. Research shows that insufficient vitamin C in your diet can weaken your immune system and make you more susceptible to disease.
Good for Eye Health
The mustard green antioxidants include lutein and zeaxanthin, which have been shown to promote eye health.
In particular, these two compounds protect your retina from oxidative damage and filter out potentially harmful blue light.
Mustard greens are rich in important plant compounds and micronutrients, especially vitamins A, C and K. As a result, consuming them can have benefits for eye and heart health, as well as for anti-cancer and immune-boosting properties.