MUSTARD GREENS 8 – HEALTH BENEFITS AND NUTRITION

8-Health Benefits & Nutrition Of Mustard Greens

1. High levels of antioxidants
2. Helps lower cholesterol
3. Good source of immune boosting vitamin – c
4. High in fiver
5. High in bone building vitamin – k
6. Detoxifies your liver & blood
7. Provides skin & eye health protection vitamin – a
8. Packed with phytonutrients

Mustard greens are a cruciferous vegetable that are rich in nutrients and have many potential health benefits, including:

• Eye health – Contain lutein and zeaxanthin, which may help prevent age-related vision loss
• Liver health – Contain fiber, antioxidants, and phytochemicals that may help prevent liver cancer
• Heart health – May improve heart health Cancer fighting: Considered a cancer fighting vegetable
• Immunity – May boost immunity
• Gout flares – May reduce gout flares
• Cholesterol – May lower cholesterol
• Bone health – May improve bone health Protein Contain about 3.6 grams of protein per cup
• Vitamins – Contain vitamins A, B6, C, E, and K

Mustard greens can be eaten in many ways, including:

• Raw in salads
• In smoothies and green juices
• Cooked as a side dish
• In soups, stews, and casseroles
• Pickled

However, mustard greens are high in phytate and dietary fiber, which may interfere with the absorption of iron, calcium, and magnesium. People with oxalate urinary tract stones should also avoid eating mustard greens.

What are the nutritional facts about mustard

Table I. Nutritional content in one cup (about 56 grams) of raw mustard

1 HIGH LEVELS OF ANTIOXIDANTS

What Are Antioxidants?

Antioxidants are the heroes who enter our body and take one for the team by pairing off with these free radicals, stopping their reign of terror in our bodies. Which means that the more antioxidants in your body or on your skin, the better things are for you.

When it comes to diet, fruit and vegetables are all high in antioxidants. Foods like strawberries, blueberries, kidney beans, black beans, plums, and dark, leafy greens are all rich in antioxidants (and delicious to boot).

In speaking with a doctor it was explained indigestion isn’t a technical term but means in-digestion, not digesting.

Antioxidants are molecules that protect your body from free radicals, which can damage cells and lead to illnesses like cancer, heart disease, and diabetes. Your body has natural antioxidant defenses, but you can also get antioxidants from food especially fruits, vegetables, and other plant-based foods. Some foods that are high in antioxidants include:

Mustard Greens Are High In Antioxidants:

Antioxidants Mustard greens contain many antioxidants, including:

• Beta carotene
• Flavonoids
• Lutein
• Vitamin C
• Aliphatic glucosinolate
• Isothiocyanate
• Epithiopropane
• Violaxanthin
• Neoxanthin

Health benefits

Antioxidants help protect against oxidative stress, which can be caused by free radicals that damage cells. This can help prevent chronic diseases like cancer. Alzheimer’s, and cardiovascular disease

2. HELPS LOWER CHOLESTEROL

Mustard greens can help lower cholesterol:

Bile acid binding Mustard greens bind to bile acid in the intestines, which helps remove unused bile acid from the body through stool. Since cholesterol is a main component of bile acid, this reduces the body’s total cholesterol. Nutrients

Mustard greens contain nutrients that can help lower cholesterol, including:

• Fiber, potassium, and folate: These nutrients can help regulate blood pressure and reduce the risk of cardiovascular disease.

• Omega-3 fatty acids:

These can help reduce inflammation and improve lipid profiles. Vitamin – K. A serving of mustard greens contains a day’s worth of vitamin K, which is important for heart health and bone strength.

3. GOOD SOURCE OF IMMUNE BOOSTING VITAMIN – C

Mustard greens are a good source of vitamin C and can help boost your immune system:

Vitamin C

One cup of raw mustard greens (56 grams) contains 44% Of the daily value Of vitamin C. Vitamin C is a water-soluble vitamin that helps fight infections by increasing the number of white blood cells. Mustard greens may also be good for your immune system. Just one Cup (56 grams raw, 140 grams cooked) provides more than a third Of you’ daily vitamin C needs ( 4 , 5 ). Vitamin C is a water-soluble vitamin that’s essential for a strong immune system.

4. HIGH IN FIVER

Mustard seeds:

Mustard seeds contain fiber:

A 20-gram portion of mustard seeds contains 2.44 grams of fiber. Mustard greens: One cup of chopped mustard greens contains 2 grams of fiber. Mustard greens are a nutritious vegetable that are high in fiber and micronutrients, but low in calories. 1 cup of cooked mustard greens -6 grams Of fiber.

5. HIGH IN BONE BUILDING VITAMIN – K

Mustard are high in vitamin K, which is important for bone health:

Vitamin K content

One cup of cooked mustard greens contains 690% of the daily value (DV) of vitamin K, while one cup Of raw mustard greens contains 120%.

Bone health

Vitamin K helps with bone mineralization and calcium absorption, which can help prevent osteoporosis and fractures.

Other health benefits

Vitamin K also helps with:

• Blood clotting

• Heart health

• Brain function

• Metabolism

• Cancer prevention

• Premenstrual syndrome (PMS) cramps

• Bruising and wound healing

Green leafy vegetables are the best sources of vitamin K. Other foods high in vitamin K.

An excellent source Of vitamin K

A one-cup serving of cooked mustard contains 691.50 percent of the daily value of vitamin K. Vitamin K plays a crucial role in bone mineralization and blood clotting. It helps support brain function and healthy metabolism and shields against cancer.

6. DETOXIFIES YOUR LIVER & BLOOD

Mustard greens can help detoxify your liver:

• Cleanse the liver

Mustard greens are a dark leafy green vegetable that contain cleansing compounds that help remove toxins from the body.

• Neutralize heavy metals

The cleansing components in green vegetables can neutralize heavy metals, which can be toxic to the liver.

• Wash away pesticides and herbicides

Green vegetables can help wash away pesticides and herbicides from your body.

• Increase bile production

Green vegetables can increase the production and flow of cleansing bile.

• Rich in chlorophyll and antioxidants

Mustard greens are rich in chlorophyll and antioxidants, which can help neutralize toxins and support liver function.

7. PROVIDES SKIN & EYE HEALTH PROTECTION VITAMIN – A

Vitamin A in mustard greens can help protect your skin and eyes:

Vitamin A

One cup of cooked mustard greens contains more than the daily value of vitamin A. Vitamin A is important for healthy vision, skin, and neurological function. It also helps reduce inflammation.

Lutein and zeaxanthin

Mustard greens contain these compounds, which help protect the retina from oxidative damage and filter out harmful blue light.

Reduced risk of eye infections

A diet rich in vitamin A can reduce the risk of developing cataracts, vision loss, myopia, and age-related macular degeneration (AMD).

Provide skin and eye health protection Mustard greens nutrition contains more than your entire daily value Of vitamin A in just one cup of cooked greens. Vitamin A plays a critical role in maintaining healthy vision, neurological function and skin, and it is involved in reducing inflammation.

8. PACKED WITH PHYTONUTRIENTS

Here are some foods that are packed with phytonutrients:

Cruciferous vegetables

These vegetables contain lignans, flavonoids, isothiocyanates, and carotenoids. They are also high in fiber and low in calories.

The majority of foods, such as whole grains and herbs contain phytonutrients.

IF YOU WANT TO KNOW MORE ABOUT THESE HEALTH BENEFITS AND THE BENEFITS OF VEGETABLES, CLICK ON THIS LINK

What are the side effects of eating mustard greens on our body?

While generally considered healthy, consuming large quantities of mustard can potentially cause side effects like: interfering with blood clotting due to their high vitamin K content (especially for those on blood thinners), increased risk of kidney stones in people prone to oxalate-type stones due to their oxalate content, and potential digestive discomfort like bloating or gas if eaten in excessive amounts: individuals with thyroid issues may also want to limit intake due to the presence of goitrogens in uncooked mustard

Key points about mustard and potential side effects:

Blood thinners interaction:

The high vitamin K content in mustard greens can interfere with the effectiveness of blood thinning medications, so consult your doctor if you are taking such medications and want to eat mustard regularly.

• Kidney stone risk:

Mustard contain oxalates, which can contribute to kidney stone formation in susceptible individuals.

• Digestive issues:

Eating large amounts of mustard greens may cause digestive upset like bloating or gas in some people.

• Thyroid concerns:

Uncooked mustard contain goitrogens, which can interfere with thyroid function, so cooking them properly is recommended, especially for those With thyroid issues,