There is currently very little study on the specific health advantages of mustard greens.
Individual nutrients in mustard greens and Brassica vegetables in general, however, have been linked to a variety of health advantages.
1. Excellent source of vitamin K.
Mustard greens, both raw and cooked, are a fantastic source of vitamin K, giving 120 percent and 690 percent of the daily value (DV) per cup (56 grams and 140 grams, respectively).
Vitamin K is widely known for its important function in blood clotting. It’s also been proven to be beneficial to the heart and bones.
Vitamin K deficiency has been related to an increased risk of heart disease and osteoporosis, a condition characterized by weakened bones and a higher risk of fractures.
Vitamin K insufficiency has also been linked to brain health in recent studies. Vitamin K deficiency has been linked to a higher risk of cognitive impairment, dementia, and Alzheimer’s disease. More research, however, is required.
2. Good for your heart health
Mustard greens may also be beneficial to your cardiovascular system.
They’re high in antioxidants including flavonoids and beta carotene, which have been linked to a lower risk of heart disease development and death.
According to a meta-analysis of eight research, a high intake of leafy green Brassica vegetables is linked to a 15% lower risk of heart disease.
Mustard greens, like other Brassica plants, have chemicals that aid in the binding of bile acids in the digestive system. This is significant because inhibiting bile acid reabsorption lowers cholesterol levels.
Steaming mustard greens greatly improves their bile acid binding effect, according to one test-tube study. This shows that eating steamed mustard greens has a higher cholesterol-lowering potential than eating raw mustard greens.
3. Rich in disease-fighting antioxidants
Antioxidants are plant substances that help to defend against oxidative stress, which is caused by an excess of free radicals.
Free radicals are highly reactive chemicals that can harm your cells. According to research, this damage can lead to significant, chronic illnesses including heart disease, cancer, and Alzheimer’s disease over time.
While the quantities of individual antioxidants vary among mustard green species, these leafy greens are generally high in antioxidants such as flavonoids, beta carotene, lutein, and vitamins C and E.
Red cultivars are also high in anthocyanins, red-purple pigments present in fruits and vegetables that have been associated to a lower risk of heart disease, cancer, and type 2 diabetes.
Overall, having mustard greens in your diet is a good idea.
4. It has anticancer properties
Mustard greens are strong in glucosinolates, a category of beneficial plant chemicals that may have anticancer properties in addition to powerful antioxidants.
Glucosinolates have been shown in test tubes to protect cells from DNA damage and to inhibit the formation of malignant cells. These advantages, however, have not been studied in humans.
Similarly, mustard leaf extract was discovered to have anti-cancer properties in a test tube investigation. Human studies are still required.
In human studies, observational studies have found a link between overall consumption of Brassica vegetables — but not mustard greens specifically — with a lower risk of various malignancies, such as stomach, colorectal, and ovarian cancers.
5. it’s healthy for your eyes
Lutein and zeaxanthin, two antioxidants found in mustard greens, have been shown to promote eye health.
These two chemicals, in particular, help protect your retina from oxidative damage while also filtering out potentially damaging blue light.
As a result, research suggests that eating foods high in lutein and zeaxanthin may help protect against age-related macular degeneration, the world’s leading cause of blindness.