0812 46 37 27
“What are the benefits of mustard greens?” is a question many people are interested in when choosing green vegetables for their daily meals. Mustard greens contain vitamins A, C, K, E, and fiber. This vegetable not only helps improve skin, supports liver function, and boosts immunity but also contributes to protecting cardiovascular and bone health. Let’s explore the detailed benefits of mustard greens with Kamereo in the article below!
Anti-Aging and Skin Health
Mustard greens are abundant in vitamin A and carotenoids such as lutein and beta-carotene. These substances play a crucial role in protecting the skin, improving vision, and supporting neurological function. Incorporating vitamin A-rich foods like mustard greens into your daily diet helps slow down the natural aging process and enhances the body’s ability to prevent diseases, especially dermatological conditions.
Beyond vitamin A, mustard greens also provide a significant amount of vitamin C. This antioxidant helps boost collagen production, improve skin elasticity, and support the healing process of injuries. Furthermore, the combination of vitamins A and C helps reduce inflammation, aids in treating acne, and keeps the skin bright and healthy.
Supports Liver Function
Mustard greens are one of the natural chlorophyll-rich green vegetables that help promote the liver’s detoxification process. Thanks to their anti-inflammatory properties and ability to neutralize heavy metals and harmful chemicals, mustard greens support more efficient liver function. Some preliminary studies also suggest that plant chlorophyll from sources like mustard greens has the potential to prevent cancer-causing agents.
Reduces Cholesterol and Protects Cardiovascular Health
When cooked, mustard greens can enhance the binding process with bile acids in the body, thereby helping to eliminate excess cholesterol. This is particularly beneficial for individuals with fat metabolism issues or those with a diet lacking in green vegetables and high in oil and fat.
Moreover, mustard greens contain folate, a nutrient that helps control homocysteine levels in the blood, thereby reducing vascular inflammation and the risk of cardiovascular disease. Regularly eating mustard greens, especially when prepared correctly (steamed or boiled), will also help lower bad cholesterol, improve heart health, and prevent some other chronic diseases.
Good Source of Vitamin K for Bones
Mustard greens provide more than the daily recommended amount of vitamin K, supporting bone mineralization, promoting blood clotting, and regulating the transport of calcium to the correct locations in the body. This is a crucial factor in maintaining strong bones, especially for the elderly or those at risk of osteoporosis.
Not only good for bones, vitamin K in mustard greens also helps protect blood vessel cells, reduce inflammation, and support metabolic function. Additionally, this vitamin has the ability to regulate hormones, thereby reducing symptoms of menstrual cramps and preventing skin bruising.
Boosts Immune System
Mustard greens are rich in vitamin C, vitamin A, and powerful antioxidants such as flavonoids, glucosinolates, and isothiocyanates. All play essential roles in strengthening the body’s natural immune barrier.
Vitamin A not only supports vision but also helps maintain the structure of mucous membranes and epithelia – the first line of defense against bacteria and viruses. Specifically, vitamin A is involved in activating and regulating T-cells. These white blood cells play a crucial role in recognizing and destroying pathogens.
Furthermore, glucosinolates in mustard greens, when broken down (especially when chewed thoroughly or lightly cooked), form isothiocyanates and indoles. These active compounds can enhance innate immune responses and anti-inflammatory effects, helping protect cells from oxidative damage.
At the same time, vitamin C in mustard greens plays a significant role in promoting white blood cell production, increasing collagen synthesis, and enhancing iron absorption. These are essential factors for a healthy immune system.
Contains Many Phytonutrients
Mustard greens are a rich source of phytonutrients, which help protect the body from disease-causing agents like bacteria, viruses, and free radicals. Many studies have shown that a diet rich in phytonutrients can help prevent cardiovascular disease, diabetes, obesity, and brain aging diseases.
Another beneficial group of compounds present in mustard greens is glucosinolates. These compounds can break down into isothiocyanates and indoles, helping prevent DNA damage, reduce inflammation, act as antioxidants, and inhibit the growth of cancer cells. These benefits make mustard greens a valuable food for overall health.
Rich in Fiber
An ideal choice for a high-fiber diet, mustard greens help slow down cholesterol absorption in the intestines and improve heart health. Not only that, fiber also helps digestion run more smoothly, reducing constipation and colon diseases such as hemorrhoids or colon cancer.
Additionally, besides its ability to support digestion, insoluble fiber in mustard greens also helps cleanse the body, regulate blood pressure, and reduce blood cholesterol. Notably, this vegetable has a low energy density but creates a long-lasting feeling of fullness, effectively supporting weight management and suitable for various dietary regimes.
Nutritional Composition of Mustard Greens
Below is the nutritional value in 1 cup (56g) of raw mustard greens:
- Energy: 15 kcal
- Protein: 2 g
- Fat: < 1 g
- Carbohydrates: 3 g
- Fiber: 2 g
- Sugar: 1 g
- Vitamin A: 9% Daily Value (DV)
- Vitamin B6 (pyridoxine): 6% DV
- Vitamin C: 44% DV
- Vitamin E: 8% DV
- Vitamin K: 120% DV
- Copper: 10% DV
Additionally, mustard greens also provide about 4–5% DV for essential minerals such as calcium, iron, potassium, magnesium, riboflavin (vitamin B2), thiamine (vitamin B1), and folate, along with small amounts of zinc, selenium, phosphorus, and niacin (vitamin B3).
When cooked, in 1 cup of mustard greens (~140g), the vitamin A content increases to 96% DV, vitamin K soars to 690% DV, and copper increases to about 22.7% DV. However, vitamin C and vitamin E content slightly decrease due to heat sensitivity.
For pickled mustard greens, the content of vitamin C and some water-soluble micronutrients will decrease due to the fermentation or salting process. However, some studies show that the pickling process can retain beneficial antioxidant compounds for health in mustard greens, such as flavonoids or metabolized glucosinolates.
Notes When Eating Mustard Greens
While mustard greens offer many health benefits, they can sometimes cause some undesirable reactions in certain individuals. To ensure safety when enjoying this vegetable, you need to keep a few points in mind:
Affects Blood-Thinning Medications
Mustard greens contain a large amount of vitamin K – a micronutrient essential for blood clotting. However, for people taking anticoagulant medications (like Warfarin), eating too much mustard greens can reduce the effectiveness of the medication. Therefore, consult your doctor if you are on this type of medication and wish to regularly incorporate mustard greens into your diet.
Risk of Kidney Stone Formation
Mustard greens contain oxalate, a compound that can bind with calcium and form stones, especially in individuals with a history of kidney stones or oxalate metabolism disorders. In such cases, consume in moderation and prioritize preparation methods like boiling or steaming to reduce the oxalate content.
Do Not Reheat Multiple Times
When stored improperly or reheated after cooking, the natural nitrates in mustard greens can convert into nitrites. This substance can be harmful to health if it accumulates, especially in young children and the elderly. Therefore, you should eat vegetables immediately after cooking and avoid reheating them multiple times, especially soups.
Preparation Method Affects Nutrition
Vitamin C in mustard greens is very easily degraded by high heat for extended periods. Therefore, prioritize steaming or light boiling instead of stir-frying thoroughly or cooking for a long time to retain the maximum nutritional value, especially water-soluble vitamins like vitamin C, B6, and folate.
Frequently Asked Questions
Can I eat mustard greens daily?
You can absolutely eat mustard greens daily if you don’t have any specific health problems. Mustard greens are a rich source of vitamins, minerals, and fiber, which are excellent for digestion, immunity, and cardiovascular health. However, if you are taking anticoagulant medications or have a history of kidney stones, you should consult your doctor to adjust the amount consumed to avoid unwanted side effects.
Should I eat mustard greens or kale?
Kale stands out with its high content of vitamins A, C, and calcium, good for eyes, skin, and immunity. Meanwhile, mustard greens contain more vitamin K, antioxidants, and liver-detoxifying compounds, supporting digestion and heart health. Depending on your health goals, you can choose the appropriate type or alternate between them to diversify your nutrients.
What are some delicious dishes to make with mustard greens?
You can try dishes like mustard greens soup with fish paste, shrimp, or pork, which offer a rich, refreshing flavor. For a change, steamed chicken with mustard greens or stir-fried mustard greens with seafood, chicken/pork offal, or meat are also excellent choices. Additionally, mustard greens rolls with meat are a unique and much-loved dish.
Buy High-Quality Mustard Greens with Full VAT Invoices for F&B Businesses at Kamereo
With Kamereo, F&B businesses can easily access fresh mustard greens from our partnered farms at good prices. Each product is clearly listed on the application platform and website, allowing customers to proactively track, compare, and control their budget.
Mustard Green For Pickle
25,200đ/KILOGRAM
28,500đ/KILOGRAM
Mustard Green South
30,450đ/KILOGRAM
38,000đ/KILOGRAM
Mizuna Mustard Da Lat Hydroponic 500g
37,800đ/PACK
47,000đ/PACK
Green Broccoli
51,450đ/KILOGRAM
63,500đ/KILOGRAM
Green Chili
74,550đ/KILOGRAM
97,000đ/KILOGRAM
Green Peppercorn
135,450đ/KILOGRAM
152,500đ/KILOGRAM
Green Tea Leaf
48,300đ/KILOGRAM
Green Onion South
40,950đ/KILOGRAM
Green Amaranth South
25,200đ/KILOGRAM
Green Lolo Lettuce
40,950đ/KILOGRAM
49,500đ/KILOGRAM
Green Zucchini Da Lat
24,150đ/KILOGRAM
28,000đ/KILOGRAM
Green Broccoli Da Lat
66,150đ/KILOGRAM
76,000đ/KILOGRAM
Green Onion Da Lat
51,450đ/KILOGRAM
62,000đ/KILOGRAM
Green Cow Horn Pepper
51,450đ/KILOGRAM
64,500đ/KILOGRAM
Green Bell Pepper Da Lat
47,250đ/KILOGRAM
59,000đ/KILOGRAM
Green Broccoli Sprout 150g/ Box
35,700đ/BOX
Green Lolo Lettuce Da Lat
40,950đ/KILOGRAM
47,000đ/KILOGRAM
Green Lolo Lettuce Da Lat Hydroponic
48,300đ/KILOGRAM
57,500đ/KILOGRAM
Unlike purchasing at wholesale markets with handwritten invoices, Kamereo provides automatic electronic VAT invoices immediately after payment. This helps businesses easily declare taxes, manage finances, and avoid the risk of losing documents. Receiving invoices is quick right on the app, no need to spend time requesting or waiting.
Kamereo provides a smart ordering platform via its application and website with order tracking capabilities, ensuring mustard greens are always delivered on time and in the correct quantity before 6 AM the next day, even when ordering as late as 12 AM. Thanks to our cold storage system and strict quality control process from farm to delivery, businesses can completely rest assured about the freshness and consistency of every bunch of mustard greens delivered to their kitchens.
Conclusion
Above is all the detailed information about what are the benefits of mustard greens, along with their advantages and considerations when using this vegetable. We hope you have gained more knowledge to better care for your health through your diet. If you want to prepare delicious dishes from mustard greens, don’t forget to choose fresh ingredients at Kamereo and follow our Food and Lifestyle section to discover more helpful tips!
See more:
