Winter is the time when vegetable markets are loaded with lush green leafy vegetables. Mustard Leaves or mustard greens are a popular winter vegetable. They are broad dark green leaves with a flat surface.
Mustard greens are packed with energy-boosting, heart-healthy, disease-fighting nutrients. These greens are a delicious source of calcium, magnesium, folic acid and vitamin K, important for bone health.
As their name implies, mustard greens are the leaves of the mustard plant, a cruciferous vegetable, along with kale, brussels sprouts, broccoli, and cauliflower. Studies have shown that, in addition to containing loads of antioxidants and minerals, mustard greens are powerful cancer fighters as it contains glucosinolate, a plant chemical that has anti-cancer properties and it also gives cruciferous vegetables their delicious bitter quality.
Mustard leaves have a distinct bitter taste, which goes away after cooking it to a certain extent. Usually, a little jaggery and lemon juice is added in to balance the flavour.
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Health Benefits of Sarson ka Saag or Mustard green are as follows:
Rich in Anti-Oxidants
Mustard green is a powerhouse of antioxidants, which include Vitamin A, Vitamin C, Vitamin K and Vitamin E, along with phytonutrients.
Research studies have found mustard greens to contain among the highest amount of flavonoids after kale. Antioxidants are substances which help in preventing cell damage caused by oxidative stress.
Free radicals are very dangerous to the body’s cells and tissues, and they’re connected to cancer development, neurodegenerative diseases and premature aging. Studies show that the antioxidants found in mustard greens nutrition can protect your body from these health concerns by combating free radical damage, reducing inflammation, and protecting healthy cells throughout the digestive, respiratory, cardiovascular and nervous system.
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Mustard greens Helps in Controlling Cholesterol Level
Mustard greens may help to decrease bad cholesterol level in the body. Regular intake can help you in keeping a check.
A 2008 study found that the cholesterol lowering ability of raw mustard greens improved significantly when the greens were steamed as opposed to eaten raw.
Folate found in mustard greens is also linked in heart health and can help to prevent an increase of homocysteine, an inflammatory marker of cardiovascular risk.
(Also read –> 7 Most Effective Home Remedies To Reduce Cholesterol)
High in Fiber
Adequate amount of fibre in our diet makes the bowel movement easier, thus aiding digestion, and helps in protecting from problems like constipation and colon cancer.
Increasing the amount of fiber in your diet can also help to lower the amount of toxins in your digestive tract, lower high blood pressure and normalize serum cholesterol levels.
Good Source of Iron
Mustard greens are not only a good source of iron, but they are also rich in calcium, magnesium, zinc, potassium and manganese.
High in Bone-Building Vitamin K
Mustard greens are a great source of vitamin K. Vitamin K is one of the main vitamins involved in bone mineralization, blood clotting and even removes calcium from areas of the body where it shouldn’t be. Some studies have shown that intake of vitamin K can stop further bone loss in people with osteoporosis.
Moreover, it also helps support both brain function and healthy metabolism, and it protects against cancer.
Mustard Greens Provide Skin and Eye Health Protection
To keep our eyes healthy, it is very important for us to up the intake of Vitamin A in our diet. In one cup of mustard greens, there is lots of vitamin A, making it probably of the best sources of it.
Vitamin A plays a critical role in maintaining healthy vision, neurological function and skin, and it is involved in reducing inflammation.
Consuming foods high in vitamin A, plus other antioxidants, is a natural way to prevent premature aging and defend against infections, the common cold, etc.
Studies have shown that antioxidants like vitamin A are vital to good health and longevity. They benefit eye health, boost immunity, fight skin cancer.
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Mustard greens also contains a high level of skin-protecting vitamin C. Vitamin C helps to build collagen in the skin, which in turn helps to produce firm, healthy skin and prevents the loss of elasticity. (Also read –> Reasons To Eat Rhubarb)