Mustard greens are peppery-tasting greens that come from
the mustard plant (Brassica
juncea L.).
Also known as brown mustard,
vegetable mustard, Indian mustard, and Chinese mustard, mustard greens are
members of the Brassica genus
of vegetables. This genus also includes kale, collard greens, broccoli, and
cauliflower.
Bunches of
mustard greens at the farmer's market. BruceBlock / iStock / Getty Images
There are several varieties, which are usually green and have a strong bitter,
spicy flavor.
To make them more palatable, these leafy greens are
typically enjoyed boiled, steamed, stir-fried, or even pickled.
This article provides a complete overview of mustard
greens, including their nutrition, benefits, and uses.
Nutritional Profile
Mustard greens are one of the most nutritious foods you
can eat, as they're low in calories yet rich
in fiber and micronutrients.
One cup (56 grams) of chopped raw mustard greens provides:
·
Calories: 15
·
Protein: 2
grams
·
Fat: less
than 1 gram
·
Carbs: 3
grams
·
Fiber: 2
grams
·
Sugar: 1
gram
·
Vitamin A: 9%
of the Daily Value (DV)
·
Vitamin B6 (pyridoxine): 6%
of the DV
·
Vitamin C: 44%
of the DV
·
Vitamin E: 8%
of the DV
·
Vitamin K: 120%
of the DV
·
Copper: 10%
of the DV
Additionally, mustard greens contain 4–5% of the DV for calcium, iron,
potassium, riboflavin (vitamin B2), magnesium, and thiamine (vitamin B1), as
well as small amounts of zinc, selenium, phosphorus, niacin (vitamin B3), and
folate.
Compared with raw mustard greens, one cup (140 grams) of
cooked mustard greens has much higher levels of vitamin A (96% of the DV), vitamin K (690% of the DV), and copper
(22.7% of the DV). Yet, it's lower in vitamins C and E.
Pickled mustard greens, often referred to as takana in
Japanese and Chinese cuisines, are similar in calories, carbs, and fiber as raw
mustard greens. But they do lose some nutrients during pickling, especially
vitamin C.
However, one study found that pickling was an effective
method for retaining important plant compounds with antioxidant properties.
Summary
Mustard greens are low in calories yet high in fiber and
many essential vitamins and minerals. In particular, they're an excellent
source of vitamins C and K.
Health Benefits of Mustard Greens
There's currently limited research on the specific
benefits of eating mustard greens.
Still, the individual nutrients found in mustard greens — and Brassica vegetables
in general — have been associated with numerous health benefits
Rich in Disease-Fighting Antioxidants
Antioxidants are naturally occurring plant compounds that
help protect against oxidative stress caused by an excess of free radicals.
Free radicals are unstable molecules that can damage your
cells. Research suggests that over time, this damage can lead to serious,
chronic conditions, such as heart disease, cancer, and Alzheimer's disease.
While levels of specific antioxidants vary between the
different varieties of mustard greens, these leafy greens in general are a rich
source of antioxidants like flavonoids, beta carotene, lutein, and vitamins C
and E.
Additionally, red varieties are rich in anthocyanins,
which are red-purple pigments found in fruits and vegetables that have been
linked to a reduced risk of heart disease, cancer, and type 2 diabetes.
Overall, including mustard greens in your diet may help
protect against diseases related to oxidative stress.
Excellent Source of Vitamin K
Both raw and cooked mustard greens are a phenomenal source of vitamin K, providing 120% and 690% of the DV per one cup (56 grams and 140 grams), respectively.
Vitamin K is best known for its vital role in helping
with blood clotting. It's also been shown to be essential for heart and bone
health.
In fact, inadequate
vitamin K has been linked to an increased risk of heart disease
and osteoporosis, a condition that results in reduced bone strength and an
increased risk of fractures.
Recent studies have also suggested a link between vitamin
K deficiency and brain health. Inadequate vitamin K may be associated with an
increased risk of impaired brain functioning, dementia, and Alzheimer's
disease. However, more research is needed.
Could Boost Immunity
Mustard greens may also be good for your immune system.
Just one cup (56 grams raw, 140 grams cooked) provides
more than a third of your daily vitamin C needs.
Vitamin C is a water-soluble vitamin that's essential for
a strong immune system. Research shows that not getting enough vitamin C in
your diet can weaken your immune system, making you more susceptible to getting
sick.
Additionally, vitamin A in mustard greens also supports
your immune response. It does this by promoting the growth and distribution of
T cells, which are a type of white blood cell needed to help fight off
potential infections.
May Benefit Heart Health
Mustard greens may also be good
for your heart.
They're loaded with antioxidants like flavonoids and beta
carotene, which have been associated with a reduced risk of developing and
dying from heart disease.
One review of eight studies found that a high intake of
leafy green Brassica vegetables
is associated with a significant 15% reduced risk of heart disease.
As with other Brassica vegetables,
mustard greens contain compounds that help bind bile acids in your digestive
system. This is important, as preventing the reabsorption of bile acids leads
to lowered cholesterol levels (24).
According to one test-tube study, steaming mustard greens
significantly increases their bile acid binding effect. This suggests that
steamed mustard greens may have greater cholesterol-lowering potential,
compared with eating them raw.
May Be Good for Eye Health
Among the antioxidants in mustard greens are lutein and zeaxanthin, which have been
shown to benefit eye health.
Specifically, these two compounds help protect your
retina from oxidative damage, as well as filter out potentially harmful blue
light.
As a result, research suggests that eating foods rich in
lutein and zeaxanthin may help protect against age-related macular
degeneration, which is the leading cause of blindness worldwide.
May Have Anticancer Effects
In addition to powerful antioxidants, which may have anticancer effects, mustard greens are high
in a group of beneficial plant compounds called glucosinolates.
In test-tube studies, glucosinolates have been shown to
help protect cells against DNA damage and prevent the growth of cancerous
cells. However, these benefits haven't been studied in humans.
Similarly, a test-tube study of mustard leaf extract
found protective effects against colon and lung cancers. Still, studies in
humans are needed.
As for research in humans, observational studies have
shown a link between overall intake of Brassica vegetables
— but not mustard greens specifically — and a reduced risk of certain types of
cancers, including stomach, colorectal, and ovarian cancers.
Summary
Mustard greens are rich in important plant compounds and
micronutrients, specifically vitamins A, C, and K. As a result, eating them may
have benefits for eye and heart health, as well as anticancer and
immune-boosting properties.
How to Prepare and Eat Mustard Greens
There are many ways to enjoy mustard greens.
Raw mustard greens are often added to other mixed greens to provide a peppery,
spicy boost of flavor to salads. Some people even enjoy using them in smoothies
and green juices.
While cooked mustard greens make for a delicious side
dish to serve alongside roasted chicken or baked fish, they also work well in
soups, stews, and casseroles.
To help balance out their sharp flavor, these spicy
greens are often cooked with a source of fat, such as olive oil or butter, as well as an
acidic liquid, such as vinegar or lemon juice.
Mustard greens can also be pickled using a mixture of
sugar, salt, vinegar, chilis, and garlic.
Regardless of how you use them, mustard greens are best
stored in the fridge and then washed just before using.
Summary
Mustard greens are a versatile leafy green that can add a
peppery, bitter flavor to raw or cooked dishes.
Potential Downsides
Although research is limited, mustard greens are
generally considered very healthy and safe. However, they may cause adverse
reactions in certain individuals.
As mustard greens are high in vitamin K — a vitamin that
helps with blood clotting — eating them could interfere with blood-thinning medications.
Therefore, individuals who are on blood thinners, such as warfarin,
should consult their doctor before incorporating large amounts of these leafy
greens into their diets.
Additionally, mustard greens contain oxalates, which may
increase the risk of kidney stones in some individuals if consumed in large
amounts. If you're prone to oxalate-type kidney stones, you may want to limit
mustard greens in your diet.
Summary
Mustard greens are generally very safe to eat. However,
as they're high in vitamin K and contain oxalates, large amounts may trigger
side effects in individuals who take blood thinners or have a high risk of
oxalate-type kidney stones.
The Bottom Line
Mustard greens are the peppery leaves of the mustard plant and are incredibly
nutritious.
They're particularly high in vitamin K, vitamin C, and
plant compounds that may have antioxidant and anticancer effects. Additionally,
incorporating mustard greens into your diet may be beneficial for heart, eye,
and immune health.
With their peppery, spicy flavor, mustard greens are a
delicious addition to salads, soups, or casseroles. They can also be steamed
and tossed with olive oil, garlic, and lemon juice for a simple side dish.
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