If you are looking to add a peppery kick to your salad or stir-fry while significantly boosting your nutrient intake, mustard greens are an exceptional choice. Often overshadowed by their popular cousins kale and spinach, mustard greens are a powerhouse of nutrition that deserve a prime spot in your diet.
Mustard greens are the leaves of the brown mustard plant (Brassica juncea). They belong to the Brassica genus of vegetables, which also includes broccoli, cauliflower, and Brussels sprouts. Known for their sharp, spicy flavour—similar to wasabi or Dijon mustard—these greens are a staple in African, Indian, and Chinese cuisines.
Beyond their distinct taste, mustard greens health benefits are extensive. They are low in calories but rich in fibre, vitamins, and minerals. Research suggests that consuming Brassica vegetables regularly may offer protection against various chronic diseases.
This article explores the nutritional profile, top 7 health benefits, and potential risks of eating mustard greens.
Nutritional Profile
Mustard greens are one of the most nutrient-dense foods you can eat. They are particularly high in vitamin K, vitamin C, and vitamin A. They also contain significant amounts of calcium, copper, and various B vitamins.
Here is the nutritional breakdown for one cup (56 grams) of raw chopped mustard greens:
| Nutrient | Amount | % Daily Value (DV) |
|---|---|---|
| Calories | 15 | – |
| Protein | 2 grams | – |
| Fat | <1 gram | – |
| Carbohydrates | 3 grams | – |
| Fibre | 2 grams | 7% |
| Sugar | 1 gram | – |
| Vitamin K | 278 mcg | 120% |
| Vitamin A | 175 mcg | 9% |
| Vitamin C | 39 mg | 44% |
| Copper | 0.1 mg | 10% |
Additionally, mustard greens contain roughly 4–5% of the DV for calcium, iron, potassium, vitamin E, and vitamin B6. When cooked, the volume decreases, significantly concentrating these nutrients. For instance, one cup of boiled mustard greens provides an astonishing amount of vitamin A and K.
1. Rich in Disease-Fighting Antioxidants
Antioxidants are naturally occurring plant compounds that protect your body against oxidative stress caused by an excess of free radicals. Free radicals are unstable molecules that can damage cells, leading to chronic conditions such as heart disease, cancer, and Alzheimer’s disease.
Mustard greens are a rich source of antioxidants, including:
- Beta carotene: A plant pigment that the body converts into vitamin A.
- Vitamin C: Essential for immune function and skin health.
- Vitamin E: Protects cell membranes from oxidative damage.
- Flavonoids: A group of phytonutrients found in fruits and vegetables.
- Violaxanthin: A carotenoid specifically abundant in the leaves.
While all leafy greens are nutritious, the specific antioxidant profile of mustard greens makes them particularly effective at combating inflammation.
2. exceptionally High Source of Vitamin K
One of the most impressive mustard greens health benefits is their vitamin K content. Just one raw cup provides well over 100% of your daily needs. Vitamin K is best known for its vital role in blood clotting. It assists in the production of various proteins that are needed for blood to clot effectively, which prevents excessive bleeding.
However, its benefits extend beyond clotting. Vitamin K is essential for bone health. It works in tandem with calcium and vitamin D to support bone mineralisation. Adequate vitamin K intake is associated with a lower risk of osteoporosis and fractures. There is also emerging evidence linking Vitamin K status to heart health, as it may prevent the calcification of arteries.
3. May Support Heart Health
Incorporating mustard greens into your diet may benefit your heart in several ways. Firstly, they are a good source of antioxidants like beta carotene and flavonoids, which have been linked to a reduced risk of developing cardiovascular disease.
Secondly, mustard greens contain substances that bind bile acids in the digestive system. Bile acids are used by the liver to digest fats. When they are bound by fibre and excreted, the liver must use cholesterol from the blood to produce more bile acids. This process effectively lowers cholesterol levels.
According to a study on steam cooking, steamed mustard greens showed a significantly higher ability to bind bile acids compared to eating them raw. This suggests that lightly cooking your greens might maximise their cholesterol-lowering potential.
4. Promotes Eye Health
Your eyes require specific nutrients to maintain optimal function and protect against age-related degeneration. Mustard greens contain two powerful compounds beneficial for eye health: lutein and zeaxanthin.
These two carotenoids accumulate in the retina, specifically in the macula, where they act as a natural sunblock. They filter out harmful blue light and protect the eye from oxidative damage.
Research indicates that diets high in lutein and zeaxanthin may protect against age-related macular degeneration (AMD), which is the leading cause of blindness worldwide. For more on how diet affects vision, you can read about eye health nutrition.
5. Contains Compounds with Anticancer Properties
Like other cruciferous vegetables, mustard greens contain a group of beneficial plant compounds called glucosinolates. When you chop or chew the greens, glucosinolates are broken down into active compounds called isothiocyanates.
Isothiocyanates have been extensively studied for their potential anticancer effects. They are believed to help protect cells from DNA damage and may even induce the death of cancerous cells.
Studies suggest that a higher intake of cruciferous vegetables like mustard greens is linked to a reduced risk of certain types of cancer, including colorectal, stomach, and ovarian cancers. While more human research is needed to fully understand the mechanisms, the current data is promising.
6. Supports the Immune System
If you are looking to ward off the common cold or flu, mustard greens are an excellent dietary addition. A single cup of raw mustard greens provides over a third of your daily vitamin C requirement.
Vitamin C is a water-soluble vitamin that is vital for a robust immune system. It encourages the production of white blood cells, which protect the body against infection. Furthermore, as a powerful antioxidant, vitamin C helps these white blood cells function more effectively while protecting them from damage by potentially harmful molecules.
Additionally, the vitamin A found in mustard greens plays a crucial role in maintaining the integrity of the mucosal barriers in your eyes, nose, and gut, which act as the body’s first line of defence against pathogens.
7. Good for Skin Health
The nutrients in mustard greens are not just good for your internal organs; they also promote glowing skin. The high vitamin C content aids in the production of collagen, the main structural protein found in skin and connective tissues. Collagen provides skin with its elasticity and strength.
Vitamin A is also critical for skin health, as it regulates cell turnover and oil production. A deficiency in vitamin A can often lead to dry, flaky skin. Furthermore, the antioxidants present in these greens help protect the skin from damage caused by UV rays and pollution.
Potential Downsides and Precautions
While mustard greens health benefits are numerous, there are a few considerations to keep in mind before adding huge quantities to your diet.
Vitamin K and Blood Thinners
Because mustard greens are incredibly high in vitamin K, they can interfere with the efficacy of blood-thinning medications, such as warfarin. Vitamin K promotes blood clotting, which is the opposite effect of these medications.
If you are on blood thinners, you do not necessarily need to avoid mustard greens entirely. Instead, it is crucial to maintain a consistent intake of vitamin K so your doctor can dose your medication accurately. Consult the NHS guidelines or your GP before making drastic changes to your diet.
Oxalates
Like spinach and rhubarb, mustard greens contain oxalates. In sensitive individuals, consuming high amounts of oxalates can increase the risk of kidney stones. If you are prone to calcium-oxalate kidney stones, you may want to limit your portion sizes.
Goitrogens
Raw cruciferous vegetables contain goitrogens, substances that can interfere with thyroid function by blocking the uptake of iodine. However, this is generally only a concern for people with existing thyroid issues who eat large amounts of raw greens. Cooking the greens significantly reduces the goitrogen content.
How to Select and Store Mustard Greens
To maximise the flavour and nutritional value, follow these tips when shopping:
- Appearance: Look for fresh, vibrant green leaves. Avoid leaves that are yellowing, withered, or have brown spots.
- Size: Smaller leaves tend to be more tender and milder in flavour, making them better for salads. Larger leaves have a stronger, more pungent taste and are better suited for cooking.
- Storage: Store unwashed mustard greens in a plastic bag in the vegetable crisper drawer of your fridge. They will typically keep for up to three days. Wash them only right before you plan to use them to prevent sliminess.
Delicious Ways to Add Them to Your Diet
Mustard greens are versatile and can be prepared in various ways. Their sharp flavour pairs well with acids like lemon juice or vinegar and fats like olive oil or bacon.
Here are some practical ideas:
- Raw in Salads: Mix baby mustard greens with milder lettuces to add a peppery bite to your salad.
- Sautéed: Sauté garlic and onions in olive oil, then add chopped mustard greens and cook until wilted. Finish with a squeeze of lemon juice to cut the bitterness. Cooking with fat helps your body absorb the fat-soluble vitamins (A, E, and K).
- Soups and Stews: Add chopped greens to lentil soups or vegetable stews towards the end of the cooking process.
- Pickled: In many Asian cuisines, mustard greens are pickled (fermented) to create a sour, crunchy side dish that is rich in probiotics.
- Smoothies: Blend a small handful into a fruit smoothie. The sweetness of fruit like mango or pineapple balances the spicy kick of the greens.
For a heart-healthy approach, try searching for recipes endorsed by organisations like the British Heart Foundation.
The Bottom Line
Mustard greens are a highly nutritious, low-calorie vegetable that provides a substantial amount of vitamins K, A, and C. The mustard greens health benefits include improved heart health, better eye function, and enhanced immunity.
Their high antioxidant content and potential anticancer properties make them a smart addition to any diet. While their peppery flavour can be intense, it can be easily balanced with the right cooking methods and pairings.
However, if you take blood-thinning medication or are prone to kidney stones, you should speak with a healthcare professional before consuming them in large amounts.
Incorporating mustard greens into your weekly meal rotation is a simple, delicious way to boost your nutrient intake and support long-term health.
General disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare provider for medical advice and treatment.
