Normally, omega-3 is best known for fatty fish such as salmon and mackerel. However, few people know that mustard greens, especially green-leafy greens such as spinach, kale, and bok choy, are also rich sources of alpha-linolenic acid (ALA), a form of omega-3 that is beneficial to health.
100g of raw spinach provides about 0.14g ALA. Although the content is lower than fish, when consumed regularly, mustard greens contribute significantly to the total daily omega-3 intake, especially useful for vegetarians, young children and the elderly.
To retain the maximum amount of omega-3, the way to prepare mustard greens is very important. Research shows that boiling vegetables too thoroughly can lose up to 40% of ALA fatty acids. Instead, steam lightly for 23 minutes or stir-fry quickly with flaxseed or canola oil - vegetable oils rich in omega-3. This combination helps increase the absorption of ALA thanks to its companion fats.
A suitable way for the whole family is to make green smoothies combined with ground flaxseeds (1 tablespoon of this smoothie provides about 2.35g ALA). This is a heat-free, nutrient-dense, easy-to-digest and attractive method for children.
Housewives note that the body only converts about 5 10% ALA into DHA and EPA (a powerful omega-3 form). Therefore, mustard greens should be combined with other food sources such as chia seeds, walnuts or plant-based omega-3 tablets to meet adequate needs.
Properly processing mustard greens, such as steaming lightly, stir-frying with omega-3 oil, or making smoothies with ALA-rich seeds will help the whole family absorb the maximum benefits of this vegetable in supplementing natural omega-3s.
