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Surprisingly Health Benefits of Mustard greens

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Surprisingly Health Benefits of Mustard greens
Mustard greens in the plant for serving

Surprisingly Health Benefits of Mustard greens

The scientific name of mustard greens is Brassica juncea. They are generally considered very healthy and safe and are native to India. The first mustard greens were cultivated in China near Sichuan. Mustard is native to temperate regions of Europe. Mustard began being produced as a specialty crop in North America, Russia, Nepal, and Canada. Globally, the Largest producers of mustards are currently these countries.

Size: Full leaves the size of 15 to 18 inches—2.5 mm in diameter. If the length of leaves is 6-8 inches long, you can also, pick them.
Color: Medium dark shade of yellow-green. Mustard also goes beautifully with warm green and pale pink hues. Dull/dark yellow color that resembles culinary rd
Shape: Look oval-shaped or globular. Leaves are rounded and partially clasp the stem. Long, ruffled leaves
Flavor: pungent-tasting and odorless. Mustard greens grow a little bitter

Species & Use/ways of the mustard greens

Species of the mustard plant

  • Brown mustard
  • Chinese mustard
  • Indian mustard
  • Leaf mustard
  • Oriental mustard
  • Vegetable mustard

Use/ways

  • Soups
  • Salads
  • Also, be steamed
  • Tossed with olive oil, garlic, and lemon juice for a simple side dish
  • With their peppery, spicy flavor, mustard greens are a delicious addition to your dishes
  • Raw, boiled, or stir-fried

This article provides a complete overview of mustard greens, including their nutrition, benefits, uses, and overuse.

Nutrients

One cup (56 g) of chopped raw mustard greens provides

Calories 15
Fats less than 1 g
Proteins 2 g
Fiber 2 g
Sugar 1 g
Copper 10% of the Daily Value
Vitamin A 9% of the Daily Value

Additionally, mustard greens contain 4-5% of the daily value for calcium, iron, potassium, riboflavin,(Vitamin B 2), magnesium, and thiamine(Vitamin B 1). Compared with raw mustard greens, one cup (140 g) of cooked mustard greens has a much higher level of Vitamin A (96% of the daily value, Vitamin K (690 % of the daily value), and copper (22.7 % of the daily value).

How to grow Mustard greens?
Mustard greens grow quickly. Mustard Greens in gardens and containers are very easy to grow. Mustard greens grow in Spring or fall gardens. These are perfect for gardens and containers in both Spring and fall. To harvest mustard greens, simply snap off the outermost leaves with your thumb and forefinger, leaving the growing point intact. Mustard greens can be harvested in about 6 weeks. You can plant directly outdoors 2-4 weeks before your last spring frost and 6-8 weeks before your first fall frost. Mustard greens are best planted by seed in rich, moist soil in a sunny spot or dappled shade. If planted in the hot sun they can bolt and go to seed too quickly. Mustard is not a heavy feeder but does need more nitrogen than other vegetables. Apply to dilute liquid fertilizer every 7 to 14 days. Mustard greens need 2 inches (5 cm) of water a week. Keep your mustard greens bed weed free, especially when they are small seedlings. you can preserve mustard greens for at least about 8-12 days. You can continuously harvest throughout the season. Basically, inner leaves continue to grow.

Benefits of Mustard greens

Rich in disease-fighting anti-oxidants

Antioxidants are naturally occurring plant compounds that help protect against oxidative stress caused by an excess of free radicals. Free radicals are unstable molecules that can damage your cells. Additionally, red varieties are rich in anthocyanins, which are red-purple pigments found in fruits and vegetables that have been linked to a reduced risk of heart disease, cancer, and type 2 diabetes

Boost immunity

Mustard greens are also good for your immune system. One cup (56 grams raw, 140 g cooked) provides more than a third of your daily Vitamin C needs.
Vitamin A in mustard Greens also supports your immune response. Promote the growth and distribution of Vitamin T-cells which are a type of white blood cells needed to help fight potential infections

Improve heart health

Beta-carotene and flavonoids are associated with a reduced risk of developing and dying from heart diseases.
Brassica vegetables help bind bile acids in your digestive system. Significant for preventing the reabsorption of bile acids and leads to lower cholesterol levels. Mustard greens are an effective anti-inflammatory against acute and chronic inflammatory processes.

Good for eye health

Mustard greens are lutein and zeaxanthin, which help to improve eye health. Specifically, these two compounds help to protect your retina from oxidative damage.

May have anti-cancer properties

Powerful antioxidants have anti-cancer effects. Mustard Greens are rich in a group of beneficial plant compounds called glucosinolates. Glucosinolates help to protect cells against DNA damage and prevent the growth of cancerous cells. Mustard Greens leaf extract was found to be a protective effect against colon and lung cancer and reduced the risk of certain types of cancers including stomach colorectal and ovarian cancer.
They have also been shown to keep your mind sharp

Side effects of Mustard greens

There are no major or notable mustard greens side effects.
Large intake may trigger side effects in individuals who take a blood thinner or have a high risk of oxalate-type kidney stones. Don’t overconsume.

FAQ

Are mustard greens good to eat?

Mustard greens have many health benefits they are rich in disease-fighting antioxidants that can protect against oxidative stress caused by an excess of free radicals. They are also good for your eye health and boost your immunity. Mustard greens are also a great source of many vitamins.

Is it OK to eat mustard greens raw?

Yes, you can depend upon your choice of how you want to eat it but the nutritional value of the vegetable may change depending on how you prepare it. The amounts of vitamins K, A, and copper are higher in cooked mustard greens but the amount of vitamins C and E are lowered.

Is there another name for mustard greens?

Brown mustard, vegetable mustard, Indian mustard, and Chinese mustard are further names for mustard greens.

Muhib Hafeez

Muhib Hafeez

Nutrition, health, food & wellness! This is my jam. I’m here to help you put together some healthy meals, kick the junk food habit if you’re struggling, and help you find fitness that fits into your lifestyle. My nutritional advice is simple. Eat whole foods, mostly plants, and mostly from the ground

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Muhib

Nutrition, health, food & wellness! This is my jam. I’m here to help you put together some healthy meals, kick the junk food habit if you’re struggling, and help you find fitness that fits into your lifestyle. My nutritional advice is simple. Eat whole foods, mostly plants, and mostly from the ground

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