You must be familiar with vegetables that are often added to chicken noodles or instant noodles. Yes, what else if not mustard greens!
Green mustard or choy sum or caisim (Cantonese) has a slightly bitter taste, but is very delicious when paired with salty spices.
So, do you know yet what are the benefits of mustard greens for the body, as well as other facts about the vitamin content and recommended portions when consuming it?
6 Benefits of Mustard Greens and Recommended Servings Every Week
Vitamins C and A are higher than oranges and spinach
according to WebMDGreen mustard is useful as an antiseptic and disinfectant in wound healing, a diuretic for those with kidney problems, a detoxifying agent to purify the blood and as a cough and sore throat treatment.
The above benefits can be obtained because of the nutrients contained in mustard greens. webMD says that the vitamin A content in mustard greens is higher than that found in spinach. While vitamin C is said to be higher than oranges. Wow, really unexpected, yes, Mother.
One serving of mustard greens contains almost half of the daily requirement of vitamin C, which contributes to the defense of your immune system. While its vitamin A supports many body functions, including good heart, lung and kidney health.
In addition to the benefits above, here are some other benefits of mustard greens for your body:
Related article: 5 Delicious Mustard Roll Recipes, The Right Way to Make Children Like to Eat Vegetables
1. Lowering the Risk of Chronic Disease
Mustard greens, launch WebMD, Contains a variety of powerful phytonutrients. These plant-based antioxidants (flavonoids, beta carotene, lutein, and vitamins E and C) protect cells from stress and damage caused by free radicals that accumulate in the body due to aging, the environment, and lifestyle behaviors.
Over time, this cell damage is linked to arthritis, autoimmune disorders, heart problems, and cognitive decline.
Research also shows that antioxidant activity can improve immune defenses and reduce the risk of many chronic diseases such as heart disease and cancer. This is because glucosinolates (nutrients that give plants a bitter taste) are also anticancer effects in mustard greens which have been shown to help protect cells from DNA damage and prevent cancer cell growth and prevent tumor formation. However more research is needed to study this effect.
3. Improves Heart Function
Another benefit, green mustard is rich in fiber as well as flavonoids and beta carotene. Studies show that daily intake of green leafy vegetables such as mustard greens significantly reduces the risk of heart disease by 15%. This type of vegetable also contains compounds that bind bile in digestion and prevent reabsorption, thereby lowering cholesterol levels. Thus the arteries remain clean of the causes of heart problems and strokes.
One serving of mustard greens also contains vitamin K which helps the body free from blood clots and improves heart function.
Related article: In addition to preventing anemia, this is another benefit of chicory for pregnancy
4. Bones Get Better
Compared to other vegetables, vitamin K in mustard greens is the highest. Vitamin K is well known for its role in helping blood clot. Well, in addition to heart health, vitamin K in mustard greens also helps maintain bone health.
Vitamin K deficiency can increase the risk of bone mineral disorders, osteoporosis, as well as prevent problems associated with osteoporosis, such as retaining calcium in the arteries, causing them to harden, or breaking bones.
5. Healthy Eyes
Among its antioxidant profile, mustard greens contain lutein and zeaxanthin. Research shows that these two nutrients are important for protecting the retina from oxidative damage, filtering out the potentially harmful blue light produced by gadgets, and protecting the eyes from age-related degeneration.
6. Mustard Greens Improve Brain Function
Healthline mentions a link between vitamin K deficiency and brain health. Inadequate vitamin K may be associated with an increased risk of impaired brain function, dementia, and Alzheimer’s disease.
Lutein contained in mustard greens is also beneficial for the health of brain tissue and has an impact on better cognitive performance and reduces the risk of mental decline.
Nutrient Content per Serving
Green mustard is a type of vegetable that can be processed in any form: eaten raw, boiled, steamed, or also fried. And of course it contains a lot of fiber so it is safe for your digestion.
In addition to the vitamins A, C and K mentioned earlier, the green color of mustard greens is also a source of several B vitamins, including thiamine (B1), niacin (B3) and pyridoxine (B6). And mustard greens, contain lots of health-promoting antioxidants such as beta carotene, which can protect the skin and lower diabetes risk factors.
Mineral content such as calcium and potassium are also healthy for bones and eyes.
One cup of raw mustard contains:
- Calories: 33
- Protein: 3 grams
- Fat: 0 grams
- Carbohydrates: 6 grams
- Fiber: 4 grams
- Sugar: 0 grams
According to WebMD, according to American Heart Association, how to calculate the unit serving of mustard greens is to: 1 cup when raw and when cooked.
United States Department of Agriculture (USDA) recommends that you eat at least 18-21 cups of vegetables per week. And of that amount, at least 1.5 – 2 cups should come from dark green vegetables such as mustard greens.
Related article: Today’s Suhoor Menu: Bok Choy (Sawi Meat) Shrimp Cah
Things to Beware of Sawi
There are some people who should be wary of consuming mustard greens. That is:
- Taking blood thinning drugs. Since mustard greens are very high in vitamin K, people taking blood-thinning medications should consult their doctor before adding this to their diet.
- Kidney disease. Green leafy vegetables are also high in oxalates, which can increase the risk of kidney stones in people with kidney disease.
Don’t forget, Mother, for a healthier life, consume at least 18 cups of vegetables every week.