Mustard Greens – Nutrients and Benefits

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Mustard greens is one of the healthiest vegetable by its amazing wide variety of nutrients. These green leaves with a peppery flavor offer impressive benefits.

Mustard Greens Nutrients Facts.

NutrientUnitRawCooked, BoiledDaily Value
Proximates
Water g 90.7 91.78
Energy kcal 27 26
Energy kJ 114 110
Protein g 2.86 2.56 50
Total lipid (fat) g 0.42 0.47
Ash g 1.36 0.69
Carbohydrate, by difference g 4.67 4.51
Fiber, total dietary g 3.2 2 25
Sugars, total g 1.32 1.41
Minerals
Calcium, Ca mg 115 118 1000
Iron, Fe mg 1.64 0.87 18
Magnesium, Mg mg 32 13 400
Phosphorus, P mg 58 42 1000
Potassium, K mg 384 162 3500
Sodium, Na mg 20 9 2400
Zinc, Zn mg 0.25 0.22 15
Copper, Cu mg 0.165 0.146 2
Selenium, Se µg 0.9 0.6 70
Vitamins
Vitamin C, total ascorbic acid mg 70 25.3 60
Thiamin mg 0.08 0.041 1.5
Riboflavin mg 0.11 0.063 1.7
Niacin mg 0.8 0.433 20
Pantothenic acid mg 0.21 0.12 10
Vitamin B-6 mg 0.18 0.098 2
Folate, total µg 12 9 400
Folic acid µg 0 0
Folate, food µg 12 9
Folate, DFE µg 12 9
Choline, total mg 0.5 0.4
Vitamin B-12 µg 0 0 6
Vitamin B-12, added µg 0 0
Vitamin A, RAE µg 151 618
Retinol µg 0 0
Carotene, beta µg 1790 7400
Carotene, alpha µg 10 9
Cryptoxanthin, beta µg 40 35
Vitamin A, IU IU 3024 12370 5000
Lycopene µg 0 0
Lutein + zeaxanthin µg 3730 10400
Vitamin E (alpha-tocopherol) mg 2.01 1.78 20
Vitamin E, added mg 0 0
Vitamin D (D2 + D3) µg 0 0
Vitamin D IU 0 0 400
Vitamin K (phylloquinone) µg 257.5 592.7 80


Value in this table is per 100g.

Source: USDA National Nutrient Database and FDA.

Mustard Greens Benefits.

Antioxidant ability.

Antioxidants are believed to slow down the aging process and prevent the damage of oxidation reaction. This reaction is also called an free radical reaction. Free radicals are molecules that have only a single electron and are not stable. They will attack another molecule to have it paired and it cause molecule damages.

Many studies show that free radicals have a part in aging processes and are linked to many diseases, including cancer.

Mustard greens provide a great amount of Vitamin A, Vitamin C, beta-Carotene that are antioxidants.

Cholesterol-lowering ability.

In one study, Mustard greens are on top 4 together with Kale, Colard greens and broccoli among pungent vegetables that have Bible acid content. Scientists believe that Bible acid major effect is to lower bad cholesterol (LDL cholesterol – low-density lipoprotein cholesterol).

Detoxification ability.

Glucosinolates are known as a natural components of many pungent vegetables and it is proved that mustard greens contain Glucosinolates.

The pungency of those mustard greens is produced from glucosinolates when they are chewed or cut. And some Glucosinolates are shown to have detoxification effects in human. Obviously, mustard greens have those effects too.

Cancer prevention ability.

By its own Antioxidant ability, Detoxification ability, Cholesterol-lowering ability, mustard greens have the effect of lowering the risk of cancer.

Other benefits.

Besides those great effects, Mustard greens are also good for eyes by their Vitamin A or good for bone by its Vitamin K, etc.

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