Throw away everything you think you know about trendy superfoods. While the world goes crazy for kale chips and quinoa bowls, there’s a leafy green that’s been outshining the hottest trend for over 5,000 years. This spicy gem got its start in the Himalayan mountains and offers more nutritional value than the vegetables lining your grocer’s shelves—but chances are good you’re ignoring it.
Mustard greens pack a powerful nutritional punch per serving
One cup of raw mustard greens holds only 15 calories but nets an astounding amount of nutrients. Mustard greens are rich in fiber, folate, copper, calcium, iron, manganese, and vitamins K, A, E, C, and B6. Look at the vitamin K value; it satisfies 120 percent of the daily requirements by itself. Mustard greens contain one of the highest amounts of vitamin K found in vegetables.
But what makes mustard greens so special compared to other trendy vegetables? Mustard greens contain a wealth of antioxidants like vitamins A, C, and K, as well as manganese, folate, and vitamin E. Together, these nutrients have been shown to destroy free radicals that can damage cell membranes and cause severe diseases like heart disease, cancer, and Alzheimer’s disease.
Vitamin K promotes bone mineralization and blood coagulation
A single serving of one cup of cooked mustard greens satisfies 691.50 percent of the daily value for vitamin K. This vitamin is always needed for the vital functions of bone metabolism and blood coagulation; it also assists with brain functions and metabolism. Certain analyses indicated that a high dietary intake of vitamin K may prevent the progression of bone loss for a person with osteoporosis.
Heart health benefits rival expensive superfood supplements
Mustard greens have properties that aid in binding bile acids in the body to help lower cholesterol levels. Research has indicated that mustard greens can lower levels of high cholesterol since the greens bind with the bile acids found in the intestine to help remove the unused bile acids from the body. Cholesterol happens to be one of the key ingredients of the bile acids. This means that your entire body’s cholesterol level goes down.
One of the hidden details that few people are aware of? This leafy green that few harvest during autumn months has a rich amount of vitamin C, flavonoids, and beta-carotene that can help shield against and lower mortality rates due to heart-related problems. This eclipses expensive heart supplements that cost several hundred dollars per month.
Glucosinolates are a strong source of natural
Mustard greens contain a high level of glucosinolates, which are found in cruciferous vegetables like broccoli and Brussels sprouts. On breakdown of glucosinolates during food processing and metabolism, indoles and isothiocyanates are formed. Both indoles and isothiocyanates have shown the ability to safeguard cells from DNA damage and neutralize carcinogens.
Simple preparation methods maximize health benefits year-round
Mustard greens can be consumed raw by adding them to salads or juiced with a combination of vegetables and greens. Also, it can be stewed, sautéed, or steamed to be paired with a combination of greens like spinach or fenugreek. Mustard greens’ strong taste can easily be neutralized by a mixture of butter, tomato, garlic, and onions; therefore, it goes well with pork. Mustard greens can be prepared in a variety of ways while retaining their nutritional value. A person should consume at least 1.5 to 2 cups of dark green vegetables every week.
While trendy superfoods come and go, mustard greens have quietly delivered exceptional nutrition for millennia. With their impressive vitamin K content, heart-protective compounds, and cancer-fighting glucosinolates, they outperform many expensive supplements and modern vegetables. Next time you’re at the grocery store, skip the overpriced kale and grab some mustard greens—your heart and bones will thank you.
Disclaimer: Our articles on food and nutrition are purely informative and do not constitute medical or dietary advice. We respect the guidelines of the Food and Drug Administration and follow a responsible editorial policy. Consult a healthcare professional or dietitian and remember that no superfood is a substitute for a varied and well-balanced diet.
