5 Benefits of Mustard Greens and Their Side Effects

Mustard greens are usually stir-fried with various other vegetables. Various types of processed foods are sold, usually prefer green mustard to various other types of vegetables. This is because the mustard has a distinctive delicious taste that is still delicious when mixed with various kinds of food. In addition, for those who like mustard greens, there are many benefits to be gained from the benefits of its nutritional content. Here are some of the benefits of mustard greens for body health:

1. Healthy Bones

Low intake of vitamin K has been associated with a higher risk of fractures. taking vitamin K is important for good health, as it acts as a modifier of bone matrix protein, increases calcium absorption and can reduce calcium excretion. One cup of boiled mustard greens provides 770 micrograms of vitamin K, which is more than 100% of the recommended daily requirement.

2. Prevents Cancer

Since the 1980s, maintaining a consistently high intake of vegetables has been associated with a lower risk of developing colorectal and lung cancer. These vegetables have sulfur-containing compounds known as glucosinolates, which have been studied to have the ability to inhibit cancer processes at different stages of development for lung, colorectal, breast, and prostate cancers. New preliminary studies have found that glucosinolates may also be effective against melanoma, esophageal cancer, and pancreatic cancer

Mustard greens and other leafy greens contain high amounts of chlorophyll, and have been shown to be effective in blocking the carcinogenic effects of heterocyclic amines, which are produced when baking food. If you tend to like baked goods until they are charred, be sure to pair greens to help counteract this effect.

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3. Good For Diabetes

One cup of boiled mustard greens provides about 8 grams of fiber. The Dietary Guidelines for Americans recommend 21-25 g/day for women and 30-38 g/day for men. Mustard greens also contain antioxidant benefits known as alpha-lipoic acid, which has been shown to lower glucose levels, improve insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Alpha-lipoic acid studies have also shown a reduction in peripheral neuropathy and/or autonomic neuropathy in diabetes. Of note, most studies have used intravenous alpha-lipoic acid and are unsure whether oral supplementation will produce the same benefits.

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Mustard greens, which have high fiber and water content, help prevent constipation, promote regular bowel movements and maintain a healthy digestive tract.

4. Healthy Skin and Hair

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Mustard greens are also good for the skin because they are packed with the benefits of vitamin A, a nutrient necessary for the production of sebum that keeps hair moisturized. Vitamin A is also needed for the growth of all body tissues, including skin and hair. intake the benefits of vitamin C (one cup of boiled mustard greens provides more than 50% of the daily requirement) needed to build and maintain collagen and give structure to skin and hair.

Iron deficiency is a common cause of hair loss, but this can be prevented by consuming foods that contain iron such as green leafy greens. Not getting enough iron in the diet can also affect how efficiently the body uses energy. Mustard greens are a great source of iron, as found in spinach benefits, benefits of tuna and eggs.

5. Helps Sleep and Mood

The content of choline in mustard greens is an important nutrient to help sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cell membranes, aids in the transmission of nerve impulses, aids in fat absorption and reduces inflammation. Folate is also found in choline, which can help with depression by preventing excess homocysteine ​​from forming in the body. Excess homocysteine, will interfere with the production of the hormones serotonin, dopamine, and norepinephrine which regulate mood, but also sleep and appetite.

Green Mustard Nutritional Details

One cup of boiled green mustard contains:

  • 63 calories
  • 5 gram protein
  • 1 gram of fat
  • 11 grams of carbohydrates (including 8 grams of fiber and 1 gram of sugar)
  • more than 250% of the daily requirement for vitamin A
  • more than 50% of the daily requirement for vitamin C
  • 26% of calcium requirement
  • 12% iron
  • and 10% of both vitamin B-6 and magnesium.
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In addition, mustard greens are a very rich source of vitamin K and also contain folate, thiamin, niacin, pantothenic acid, choline, phosphorus and potassium.

Mustard Side Effects

Like other members of the Brassica family, collard greens may contain goitrogens that can cause swelling of the thyroid gland. Therefore, eating raw vegetables should be avoided in individuals with thyroid dysfunction problems. However, it can be used freely for healthy people. Mustard must also be consumed with caution for people who suffer from oxalate kidney stones. Each 100 g of raw mustard greens provides more than 500 mg of vitamin K, which is above the recommended daily value. Therefore, it should be taken in moderation in people taking anticoagulants such as warfarin.

A number of the benefits of green mustard, make it widely consumed in their own country. Apart from being a source of healthy food, the price is quite affordable. Mustard is a plant that grows in cold and humid areas. Although mustard is a plant that can be grown in certain seasons, because of its extensive cultivation in Indonesia, mustard greens can be found at any time. There are many types of mustard greens, the famous ones in Indonesia are mustard greens and chicory.

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