What Is the Nutrition Content of Mustard Greens?
Like the condiment mustard itself, these mustard greens are the leafy parts of the mustard plant that are low in both fat and calories. They can be culinarily best used for spicing up the flavors, especially in salads or dressings. In traditional medicine, they have been used for a range of health conditions like the common cold, rheumatism (pain in joints, fibrous tissues, and muscles), and osteoarthritis treatment.
One single cup of raw, chopped mustard greens that is approximately around 2 ounces would yield only a mere 15 calories, 0.06 ounces of protein, around 0.1 ounces of carbohydrates, and a negligible 0.1 ounces of fat. Mustard greens are rich sources of vitamins A, C, and K. The following nutrition information is provided by the United States Department of Agriculture (USDA) for a single cup that is around 2 ounces of raw chopped mustard greens:
Protein: 0.06 ounce.
Vitamin A: 0.08 milligrams.
Vitamin C: 0.04 milligrams.
Vitamin K: 0.144 milligrams.
Fat: 0.007 ounces.
Sodium: 0.011 milligrams.
Carbohydrates: 0.1 ounces.
Fiber: 0.06 ounce.
Sugars: 0.02 ounce.
Total Calories: 15 Kilocalories.
What Are the Nutritional Benefits of Mustard Greens?
- Good for Diabetics:
Out of 0.1 ounces of carbohydrates, one benefits from its consumption mainly because out of that nearly 0.007 ounces are healthy essential fiber itself and just under 0.03 ounces content of the carbs themselves belong to naturally occurring sugars. Mustard greens have a low glycemic index (GI) which makes them a good option for diabetic and prediabetic patients.
So there is no need or cause for worry even upon regular consumption as they have the potential to increase glucose uptake by the cells and can prevent possible blood sugar level spikes.
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Heart Health:
The nutrition content shows no fat in mustard greens, hardly around 0.007 ounces per serving which is negligible. However, the interesting part is that even this small amount of fat derived from this leafy vegetable is primarily cardioprotective or heart-healthy monounsaturated fat.
One serving of mustard greens would yield nearly 120 percent of the daily recommended vitamin K intake (for adult males) and around 160 percent (for adult females) respectively. Consuming mustard greens can also yield a person nearly 9 percent of their daily recommended intake of vitamin A too.
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Immune Boosting :
Mustard greens are further rich in vitamin C which is essential for crucial body metabolic activities and in preventing cellular damage and sustaining immunity. A single serving of mustard greens would contribute to approximately 44 percent of the recommended daily intake, that is around 75 milligrams for adult women and 90 milligrams in case of adult men. Mustard greens on the whole also additionally comprise the vitamin B folate apart from smaller amounts of vitamin E and other vitamin B elements like thiamin, riboflavin, and niacin. Smaller amounts of Minerals are also found in these greens such as calcium, copper, magnesium, potassium, phosphorus, zinc, selenium, sodium, and iron.
Are Allergies Possible With Mustard Greens?
Foods derived from the mustard plant can be various such as the mustard leaves, the mustard seeds, and even the flowers. Sprouted mustard seeds and mustard oil are other foods that may usually cause allergic reactions in people predisposed to or susceptible to mustard allergies. These food allergy symptoms however are generally only noticeable shortly after the consumption of the mustard product and would be either mild or severe depending on the individual's allergy. In case a person experiences any allergic reaction post consumption of mustard plant parts or mustard products including the greens such as a rash, an itchy feeling in the mouth (a common symptom of oral allergy syndrome), or one has difficulty breathing, then healthcare providers should address the mustard allergy immediately.
Individuals who are on blood thinner medications would ideally need to discuss their diet with their doctor as mustard ingredients would be capable of interfering with the drugs because of the vitamin K content.
How Are Mustard Greens Purchased and Stored?
Purchase: Mustard greens are usually cold-weather crops, but one is likely to find the greens in their groceries or supermarkets throughout the year because of the ease of cultivation, high produce, and global availability. Many grocery stores comprise mustard greens very commonly in the produce section throughout the globe. Watch out for the fresh, bright greens while purchasing them that should be ideally blemish free or have only a few blemishes (without any signs of damage or wilting ).
Storage: Mustard greens are ideally stored in the refrigerator the same way as leafy greens. One can use a bowl covered in plastic wrap to place the greens in or instead use a sealed plastic bag by placing a paper towel inside for absorbing and reducing the moisture content of the greens. Usually, mustard greens when refrigerated can stay quite fresh and crunchy for around three to five days after which they may lose their crispy consistency.
How Are Mustard Greens Used for Culinary Use?
Mustard greens are easily prone to bacterial contamination, hence it is important to keep in mind before cooking them up to first wash them and decontaminate the gardens thoroughly. Cooking the greens of course is recommended because it will have a more bactericidal effect than when they are eaten raw.
A person can use mustard greens in cooking the same way as other leafy greens for example ordinary spinach or kale (the same recipes can be used to replace them with the greens instead). One can also toss the greens as well into their daily salad or blend them into a smoothie for rejuvenation. A person can try sauteing them and pairing them with egg dishes for a dash of peppery green flavor. The point to keep in mind while cooking the mustard greens is that they cook more quickly than other greens like kale or collard greens.
Conclusion
Mustard greens are thus low-calorie sources of abundant nutrients apart from the typical peppery and spicy flavor they yield to any dish. They are good sources of dietary fiber while also being low in both calories and fat. This makes it an easy addition to being incorporated into any variety of healthy eating plans or into a balanced diet form, low-fat diet, or low-calorie diet for healthy weight loss too.
