Mustard greens, unlike other vegetables, do well in the cold season. This makes them a boon for those who want a steady supply of delicious and healthy greens even during the winter. Noted for their spicy taste, mustard greens are very easy to grow and are known for being rich in vitamins K, C and A, as previously noted. However, spring is here and time for healthy greens. Here Rose Lidell, Food.news, reflects on the benefits of eating mustard greens:
“Mustard greens are nutritious leafy greens with a peppery kick and they come from the mustard plant (Brassica juncea).
Mustard greens are also called brown mustard, Chinese mustard, Indian mustard and vegetable mustard. They belong to the Brassica genus of vegetables, which also includes other leafy greens like cauliflower and kale.
To make bitter mustard greens more palatable, you can serve them boiled or stir-fried. Detailed below are six incredible health benefits of mustard greens.
Mustard greens: A fiber-rich leafy green full of vitamin C
Mustard greens are low in calories but rich in fiber and micronutrients.
A one-cup (56-gram) serving of chopped raw mustard greens has 15 calories, two grams of protein and less than a gram of fat. The same serving also has only three grams of carbs, two grams of dietary fiber and a gram of sugar.
Additionally, one cup of raw mustard greens contains the following micronutrients:
- Vitamin K – 120 percent of the Daily Value (DV)
- Vitamin C – 44 percent of the DV
- Copper – 10 percent of the DV
- Vitamin A – 9 percent of the DV
- Vitamin E – 8 percent of the DV
- Vitamin B6 (pyridoxine) – 6 percent of the DV
Mustard greens contain four to five percent of the DV for calcium, iron, potassium, magnesium, riboflavin (vitamin B2) and thiamine (vitamin B1). The leafy greens also contain trace amounts of folate, niacin (vitamin B3), phosphorus, selenium and zinc.
Pickled mustard greens, called takana in Japanese and Chinese cuisines, are similar in calories, carbs and fiber as raw mustard greens. However, pickled mustard greens lose some nutrients during pickling, especially vitamin C.
But according to a study, pickling is an effective method for retaining the antioxidant compounds in mustard greens.”
Read More … Article Source: https://www.food.news/2022-04-20-6-reasons-to-eat-mustard-greens-superfood.html
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