The United States Centers for Disease Control and Prevention (CDC) has given a perfect score for the nutritional value of mustard greens.
Boost bone health
The high vitamin K content in mustard greens, combined with the calcium content (120 milligrams per 100 grams of serving), can help boost bone health. This amount is equivalent to the amount of calcium provided by milk in the same serving.
The significant amount of vitamin K in mustard greens is also another important nutrient for bone health. A deficiency in this vitamin can lead to weakened bones, such as fractures, posture problems, back or neck pain, as well as early signs of osteoporosis.
Improve cardiovascular health
Mustard greens provide many antioxidants that can help reduce the risk of heart disease. As this type of vegetable contains mineral - calcium, potassium, magnesium - and nitrate, mustard greens can help treat high blood pressure.
Boost eye health
Mustard greens can also help eye health due to its extremely high content of carotenoids and vitamin C. In addition, a bunch of chopped mustard greens contains 649 milligrams of beta-carotene, a substance that is converted into vitamin A in the body, thus helping to boost eye health.
Lower high blood pressure
Mustard greens contain all three minerals - calcium, magnesium, and potassium - that are good for people with high blood pressure.
According to a 2013 study published in the British Journal of Clinical Pharmacology, foods containing nitrates in the diet such as mustard greens have many benefits for blood vessels. These benefits include lowering blood pressure, inhibiting platelet aggregation, and preserving or improving endothelial dysfunction.
Prevent cancer
Mustard greens contain isothiocyanates, which can help prevent cancer by supporting the body in removing hidden carcinogens.
Isothiocyanates are small molecules that can reduce the activation and increase the detoxification of carcinogens.
Note: Due to the high vitamin K content in mustard greens, anyone taking blood thinners should consult their doctor before adding mustard greens to their diet.
