Mustard greens are a low-calorie food option that can provide essential nutrients to your body. With just 15 calories per 100g serving, they are an excellent addition to your diet.
These greens are loaded with essential vitamins and minerals, including Vitamins A, C, and K, folate, and calcium. They are also rich in antioxidants, which can help protect your body from damage caused by free radicals.
In this article, we'll explore some of the health benefits of mustard greens and why you should consider including them in your diet.
Low-Calorie Food Option
One of the biggest advantages of mustard greens is their low-calorie content. A 100g serving of cooked, drained, and salted mustard greens contains just 15 calories, making them an ideal food option for those looking to lose weight or maintain a healthy diet. Moreover, mustard greens are high in fiber, which can help keep you full for longer periods, reducing your appetite and allowing you to control your calorie intake better.
Provides Essential Nutrients
Mustard greens pack a powerful nutrient punch. They are rich in Vitamin A, which is important for the health of your eyes, skin, and immune system. Moreover, they are high in Vitamin C, which can boost your immunity and help your body absorb iron better. These greens are also high in Vitamin K, which is essential for blood clotting and can help improve the health of your bones. Additionally, they contain calcium, which is vital for strong bones and teeth.
Contributes to Weight Loss
Mustard greens are excellent for weight loss. As mentioned earlier, they are low in calories and high in fiber, which can help keep you full for longer periods. This can help you control your calorie intake and lose weight more effectively. Moreover, these greens are packed with essential nutrients that can help boost your metabolism, allowing you to burn calories more efficiently.
Mustard greens are an excellent source of fiber, which can help maintain the health of your digestive system. Fiber helps regulate bowel movements and reduces constipation, ensuring that your digestive system works optimally. Furthermore, mustard greens are rich in glucosinolates, a compound that can stimulate the production of digestive enzymes in the body, helping improve digestion even further.
Boosts Immunity
Mustard greens are packed with essential vitamins and minerals that can help boost your immunity. They are rich in Vitamin C, which can help prevent and fight infections by strengthening your immune system. Moreover, these greens contain beta-carotene, which can be converted into Vitamin A in your body. Vitamin A is vital for the health of your immune system, and it can help reduce the risk of infections and diseases.
May Lower the Risk of Cancer
Mustard greens contain compounds that have been shown to have potent anti-cancer properties. Glucosinolates, which are found in high concentrations in mustard greens, can help prevent the growth and spread of cancer cells. Additionally, these greens are rich in antioxidants, which can help protect your body from damage caused by free radicals. Free radicals can cause oxidative stress in your body, which can increase the risk of cancer and other chronic diseases.
Rich in Antioxidants
Mustard greens are rich in antioxidants, which can help protect your body from damage caused by free radicals. These antioxidants can help prevent oxidative stress and reduce the risk of chronic diseases like cancer, heart disease, and diabetes. Specifically, these greens are high in beta-carotene and Vitamin C, two essential antioxidants that can support your overall health and well-being.
May Help Regulate Blood Sugar Levels
Mustard greens may help regulate blood sugar levels, making them an excellent food option for those with diabetes. These greens are rich in fiber, which can help slow down the absorption of sugar in your bloodstream, preventing spikes in blood sugar levels. Moreover, mustard greens contain a compound called alpha-lipoic acid, which can help improve insulin sensitivity and reduce blood sugar levels.
Improves Eye Health
Mustard greens are an excellent source of Vitamin A, which is essential for the health of your eyes. Vitamin A plays a role in maintaining clear vision, preventing night blindness, and reducing the risk of age-related macular degeneration. Moreover, the antioxidants found in these greens can help protect your eyes from damage caused by free radicals, keeping them healthy and functioning optimally.
Adds Flavor to Meals
In addition to their health benefits, mustard greens also add a delicious and unique flavor to meals. You can use them in a variety of ways, including in salads, stir-fries, and soups. Furthermore, these greens are easy to prepare and cook. They can be boiled, sautéed, or steamed, making them a versatile ingredient that you can incorporate into your daily meals.
Mustard greens are a nutrient-dense food that are packed with essential vitamins and minerals. They can help support your overall health and well-being, and are an excellent addition to any healthy diet.
FAQs About Mustard Greens
1. How many calories are in 100 grams of cooked mustard greens?
There are 15 calories in 100 grams of cooked mustard greens that have been drained and boiled with salt.
2. What are the nutritional benefits of eating mustard greens?
Mustard greens are low in calories and high in nutrients, including vitamins A, C, and K, as well as calcium, folate, and fiber. They also contain antioxidants and cancer-fighting compounds.
3. How can you prepare mustard greens?
Mustard greens can be eaten raw in salads or cooked by boiling, steaming, sautéing, or stir-frying. They can be seasoned with herbs, spices, and salt, and are commonly cooked with garlic and onion.
4. What do mustard greens taste like?
Mustard greens have a slightly bitter and peppery taste, similar to arugula or watercress. The flavor can be softened by cooking, and the stems and leaves can be eaten.
5. Are there any health concerns with eating mustard greens?
Mustard greens contain oxalic acid, which can interfere with calcium absorption and may cause kidney stones in susceptible individuals. If you have a history of kidney stones, you should consult with your doctor before consuming large quantities of mustard greens. They can also interact with certain medications, so it's best to talk to your doctor before making them a regular part of your diet.