Also known as Sarepta mustard, vegetable mustard, Indian mustard and Chinese mustard, mustard greens are a member of the Cabbage family of vegetables. This genus also includes kale, kale, broccoli, and cauliflower (, ,).
There are several varieties, which are usually green in color and have a strong bitter, spicy taste.
To make mustard greens more palatable, they are usually boiled, steamed, fried, or even pickled.
This article provides a complete overview of mustard greens, including their nutritional value, benefits, and potential harm.
Nutritional value, composition and calorie content
Mustard greens are one of the most nutrient-dense foods you can eat because they are low in calories yet rich in fiber and micronutrients ().
One bowl (55 gram serving) of chopped raw mustard greens contains ():
- Calories : 15 kcal
- Protein : 2 grams
- Fat : less than 1 gram
- Carbohydrates : 3 grams
- Fiber : 2 grams
- Sugar : 1 gram
- Vitamin A : 9% of recommended daily intake (RDI)
- Vitamin B6 (pyridoxine) : 6% of RDI
- Vitamin C : 44% of RDI
- Vitamin E : 8% of RDI
- Vitamin K : 120% of RDI
- Copper : 10% of RDI
In addition, mustard greens contain 4–5% of the RDA for calcium, iron, potassium, riboflavin (vitamin B2), magnesium and thiamine (vitamin B1), as well as small amounts of zinc, selenium, phosphorus, niacin (vitamin B3) and folate ( ).
Compared to raw mustard greens, one bowl (140 grams) of cooked mustard greens has much higher levels of vitamin A (96% of the RDI), vitamin K (690% of the RDI), and copper (22.7% of the RDI). However, it contains less vitamins C and E ().
Pickled mustard greens, often called takana in Japanese and Chinese cuisine, are similar in calories, carbohydrates and fiber to raw mustard. But it loses some nutrients during pickling, especially vitamin C ().
However, one study found that pickling was an effective method for preserving important plant compounds with antioxidant properties ().
Summary:
Mustard greens are low in calories but high in fiber and many essential vitamins and minerals. In particular, it is an excellent source of vitamins C and K.
Mustard seasoning
Mustard products are made from the seeds of the plant. They have a pungent taste and benefit the body due to their chemical composition. Spices are rich in organic acids, vitamins, essential oils, and fatty acids.
In the seasoning you can find a lot of protein, ascorbic acid, plant fiber and a whole bunch of microelements.
The substances in the composition are perfectly balanced. Therefore, the seasoning is rich in medicinal properties. It strengthens the immune system, helps keep the body in good shape and feel cheerful.
In total, there are two types of mustard derivatives:
- microgreens;
- grains, or otherwise seeds;
- paste;
- mustard powder (contains ground grains).
Nutritional value of seasoning per 100 grams:
- 143 kcal;
- 9.9 g protein;
- 5.3 g fat;
- 12.7 g carbohydrates.
Types of ready-made mustard
Most often, mustard is made in the form of a paste. To do this, dry mustard in the form of ground grains is diluted with vinegar, oil, and water. You can even make the seasoning yourself at home. But ready-made pasta, as a rule, is inexpensive, and its range is represented by a variety of options:
- Dijon, or French, mustard has a bright taste and strong smell. This is the most famous variety of granular structure from the seeds of the black and Sarepta varieties.
- The savory English relish is made from the seeds of the white variety with honey and the addition of beer.
- Russian Sarepta is the most fiery, vigorous variety.
- Yellow American has a more delicate taste and is prepared from white mustard according to an English recipe with some modifications.
- Creole spice has a grainy texture and is spicy in smell and taste. It is made from whole pickled seeds.
- German seasoning with white wine.
- Italian fruit, used in sweet dishes and desserts.
- Sweet Bavarian has a delicate taste and spicy aroma.
- Sichuan variety. Most often it is used in preparing salads. Seasoning seeds are almost never used; stems and leaves are used.
- Chinese with wrinkled beige stems and soft dark green leaves. Salty-sweet in taste, reminiscent of Szechuan salad.
- A mild Finnish seasoning made from white grains.
- Japanese green spice, or otherwise wasabi. Ground mustard and horseradish are used in preparation.
- Abyssinian, used in cosmetics.
What are the benefits of mustard greens?
There is currently limited research into the specific health benefits of mustard greens.
However, individual nutrients found in mustard greens—and brassicas in general—have been linked to numerous health benefits.
Rich in disease-fighting antioxidants
Antioxidants are natural plant compounds that help protect against oxidative stress caused by excess free radicals ().
Free radicals are unstable molecules that can damage your cells. Research shows that over time, this damage can lead to serious chronic diseases such as heart disease, cancer, and Alzheimer's disease (,).
While levels of specific antioxidants vary among mustard green varieties, this leafy green vegetable in general is a rich source of antioxidants such as flavonoids, beta-carotene, lutein, and vitamins C and E (, , , ).
Additionally, red varieties are rich in anthocyanins, which are red-purple pigments found in fruits and vegetables and are associated with a reduced risk of heart disease, cancer, and type 2 diabetes (,).
Overall, including mustard greens in your diet may help protect against oxidative stress-related diseases.
Excellent source of vitamin K
Both raw and cooked mustard greens are a phenomenal source of vitamin K, providing 120% and 690% of the RDA per serving (55 grams and 140 grams), respectively (, ).
Vitamin K is best known for its vital role in blood clotting. It has also been shown to be important for heart and bone health ().
In fact, vitamin K deficiency has been linked to an increased risk of heart disease and osteoporosis, a condition that leads to decreased bone strength and an increased risk of fractures (, ).
Recent studies have also shown a link between vitamin K deficiency and brain health. Insufficient vitamin K levels may be associated with an increased risk of brain damage, dementia and Alzheimer's disease. However, more research is needed (,).
May boost immunity
Mustard greens may also be beneficial for your immune system.
Just one bowl of mustard (55 grams raw, 140 grams cooked) provides your body with more than a third of your daily vitamin C needs (,).
Vitamin C is a water-soluble vitamin essential for strengthening the immune system. Research shows that not enough vitamin C in your diet can weaken your immune system and make you more susceptible to disease ().
Additionally, the vitamin A found in mustard greens also supports your immune response. It does this by stimulating the growth and proliferation of T cells, which are a type of white blood cell needed to fight potential infections (,).
May Benefit Heart Health
Mustard greens may also be good for your heart.
It is rich in antioxidants, such as flavonoids and beta-carotene, which are associated with a reduced risk of developing and dying from heart disease (, , ).
One review of eight studies found that a high intake of leafy green vegetables, the brassica family, was associated with a significant 15% reduction in the risk of heart disease ().
Like other vegetables in the cabbage family, mustard contains substances that help bind bile acids in your digestive system. This is important because preventing the reabsorption of bile acids leads to lower cholesterol levels ().
According to one test-tube study, steaming mustard greens significantly enhances the bile acid binding effect. This suggests that steamed mustard greens may have greater cholesterol-lowering potential compared to eating them raw ().
May be good for eye health
Mustard greens also contain antioxidants like lutein and zeaxanthin, which have been shown to be beneficial for eye health (, , , ).
Specifically, these two compounds help protect the retina from oxidative damage and also filter out potentially harmful blue light (, ).
As a result, research suggests that eating foods rich in lutein and zeaxanthin may help protect against age-related macular degeneration, which is the leading cause of blindness worldwide ().
May have anti-cancer properties
In addition to powerful antioxidants that may have antitumor effects, mustard greens are high in beneficial plant compounds called glucosinolates ().
In test-tube studies, glucosinolates have been found to help protect cells from DNA damage and prevent the growth of cancer cells. However, these beneficial properties have not been studied in humans ().
Similarly, a test-tube study of mustard leaf extract found protective effects against colon and lung cancer. However, human studies are needed ().
In terms of human studies, observational studies have shown an association between overall consumption of cabbage vegetables—but not mustard greens in particular—and a reduced risk of certain types of cancer, including stomach, colorectal, and ovarian cancer (, , , ).
Summary:
Mustard greens are rich in important plant compounds and micronutrients, particularly vitamins A, C, and K. As a result, eating them may be beneficial for eye and heart health, and may also reduce the risk of cancer and boost the immune system.
Potential harm and contraindications
Although research is limited, mustard greens are generally considered very healthy and safe. However, it may cause side effects in some people.
Because mustard greens are rich in vitamin K—a vitamin that helps with blood clotting—eating them may interact with blood-thinning medications.
Therefore, people who are taking blood thinners should consult their doctor before including large amounts of these green leaves in their diet.
Additionally, mustard greens contain oxalates, which may increase the risk of kidney stones in some people if consumed in large quantities. If you are prone to the oxalate type of kidney stones, you may want to limit the amount of mustard in your diet ().
Summary:
Mustard greens are generally very safe to eat. However, because it is rich in vitamin K and contains oxalates, large amounts may cause side effects in people who take blood thinners or have a high risk of developing oxalate-type kidney stones.
How to Cook and Eat Mustard Greens
There are many ways to enjoy mustard greens.
Raw mustard greens are often added to salads to give them a tangy, spicy flavor. Some people even like to use it in smoothies and vegetable juices.
While cooked mustard greens make a tasty side dish alongside fried chicken or baked fish, they also work well in soups, stews and casseroles.
To help balance its tangy flavor, it is often prepared with a fat source such as olive oil or butter, as well as an acidic liquid such as vinegar or lemon juice.
Mustard greens can also be pickled using a mixture of sugar, salt, vinegar, chilli and garlic.
Regardless of how you use mustard greens, they are best stored in the refrigerator and then washed immediately before use.
Summary:
Mustard greens are a versatile leafy green vegetable that can add a sharp, bitter flavor to a dish raw or cooked.
Application of leaf mustard
The main use of the herb is cooking. Greens are also used to treat coughs by brewing them with boiling water. Drink a glass of infusion in the morning. Water infused with mustard leaves improves the condition of the skin - makes it smooth, elastic, and lightens age spots. The infusion helps relieve itching and irritation due to dermatitis or eczema.
In cooking
Chefs use mustard greens as an addition to meat dishes, salads, and appetizers. The leaves of the plant are suitable for consumption fresh or processed. Mustard leaves are valuable and healthy for weight loss. Good as a sandwich addition. The toast is greased with butter, covered with mustard leaves, and slices of boiled egg, fresh cucumber, tomato, and ham are placed on top.
Greens are added to vegetable salads, finely chopped and sprinkled with vegetable oil. Fried leaves mixed with garlic go well with rye bread.
There is a recipe for pickling mustard leaves to preserve for the winter. The leaves are washed and finely chopped. The onion is cut into half rings. The ingredients are placed in a jar, poured with marinade - a liter of water, a tablespoon of salt, two tablespoons of sugar and vinegar.
To view quick recipes for dishes with herbs:
Summarize
- Mustard greens are the peppery-tasting leaves of the mustard plant and are incredibly nutritious.
- They are especially rich in vitamin K, vitamin C, and plant compounds that may have antioxidant and anticancer effects. Additionally, including mustard greens in your diet may be beneficial for heart, eye, and immune health.
- Their tangy, spicy flavor makes mustard greens a tasty addition to salads, soups, or casseroles. It can also be steamed and sautéed with olive oil, garlic and lemon juice for a simple side dish.
Tags: Mustard
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Beneficial features
Surely not everyone knows that salad mustard is also an old healer. The fact is that this plant contains useful components: ascorbic acid, magnesium, iron, potassium and many other minerals, as well as vitamins, proteins, fiber, mucus and mustard fatty and essential oils.
Leaf mustard contains few calories, so it is also a dietary crop and generally has a beneficial effect on the human body. Salad mustard has:
- anti-inflammatory;
- protective;
- cleansing effect.
In addition, it is an antioxidant.
Mustard leaves have the ability to stimulate appetite, have a beneficial effect on the digestive organs, metabolism and help to lose excess weight.
