Mustard Greens Nutritional Value

Mustard greens are leaves of the mustard plant, Brassica juncea and are also known as Indian mustard or leaf mustard. They add a peppery and pungent flavor to the dishes, thus, are widely used in cuisines of countries like China, Africa and India. Mustard greens have not emerged recently, but have been cultivated in vineyards by monks and Egyptians, so go a long way! They are in season from December to April, however, they are available throughout the year. These greens feature either a crumpled or flat surface, with the edges toothed, lacey, scalloped or frilled. Mustard green's nutritional value has enabled it to pave its way into various cuisines and condiments.

Nutritional Value

Mustard greens are spicy little plants that belong to the same family as Collards and Broccoli. Let us have a look at the nutritional value of 56 grams (1 cup chopped mustard greens).

Nutrient	Content
Carbohydrates	2.7 g
Protein	1.5 g
Total Fat	0.1 g
Water	50.8 g
Ash	0.8 g
Calories	61.1 KJ
Dietary Fiber	1.8 g
Niacin	0.4 mg
Folate	105 mcg
Riboflavin	0.1 mg
Vitamin A	5881 IU
Calcium	57.7 mg
Magnesium	17.9 mg
Copper	0.1 mg
Iron	0.8 mg
Potassium	198 mg
Sodium	14.0 mg
Manganese	0.3 mg

Health Benefits

Mustard greens are loaded with nutrients. They provide a rich combination of vitamins, minerals, dietary fiber and protein. Let us have a look at the benefits of consuming mustard greens.

Free Radical Scavenging Power
Mustard greens are rich in Vitamin E, C and A. These three nutrients team up to scavenge the free radicals, that otherwise cause damage to the cell membranes. Vitamin E and beta-carotene exert protective actions against the harmful free radicals in the lipid soluble regions of the body, while vitamin C balances it out in the water soluble regions of the body. Together they offer great benefits to people suffering from asthma, heart diseases, menopausal symptoms, etc.

Promotes Lung Health
Vitamin A is believed to protect cigarette smokers from developing emphysema. According to studies conducted, carcinogen in cigarette smoke induces vitamin A deficiency, which in turn conduces to emphysema. This whole cycle can be eliminated by consuming a diet rich in vitamin, thus mustard greens are related to maintained good lung health.

Slow Loss of Mental Function
As we age, our mental performance normally declines. However, some studies conducted reveal that consuming 3 servings of green leafy vegetables every day can help slow the loss of mental function by 40%.

Phytonutrient Power for Optimal Health
Mustard greens contain phytonutrients known as glucosinolates, which react with enzymes called myrosinase in the plants. The myrosinase converts them into active compounds known as indoles and isothiocyanates, which appear to reduce the potential of carcinogens. This is done by inhibiting certain enzymes that normally activate carcinogens. Thus, they help prevent cancer.

Helps Asthma Patients
Free radicals responsible for causing smooth muscle contraction and airway constriction in asthma patients get neutralized by the vitamin C present in the mustard greens. Additionally, Vitamin C assists in the breakdown of an inflammatory chemical, histamine, which is overproduced in people suffering from asthma. Moreover, the magnesium content also helps relax the bronchial tubes and lungs. The health of asthma patients who include mustard greens in their diet are observed to have improved health conditions as compared to the other asthma patients.

Mustard greens are abundantly found in markets from December to March. They are also available in the canned and frozen form. While choosing the fresh variety, look for those with crisp young leaves and a rich green color. Mustard greens with flabby, yellow or pitted leaves should not be purchased. These lovely greens can be simmered, sauteed or steamed and eaten.