Peppery, crispy mustard greens, also known as leaf mustard, is indeed one of the most nutritious green-leafy vegetables available around. Its lovely top greens have actually more vitamin A, carotenes, vitamin K, and flavonoid anti-oxidants than some of commonly consumed fruits and vegetables.

This crispy leafy green is obtained from mustard plant belonging to the Brassica family, which also includes cabbage, broccoli, Brussels sprouts, etc. Scientific name: Brassica juncea.

The mustard plant is native to sub-Himalayan plains of Indian sub-continent, commonly cultivated for its leaves and oil seeds since ancient times. Several cultivars of leaf mustard exist. Mustards are winter crops, when their leaves are more flavourful from November until March.

In general, its young tender green leaves are gathered when the plant reaches about 2 feet in height and used as green-leafy vegetable. If left alone, it continue to grow, reaches about 4-5 feet in height and bears golden yellow coloured flowers which subsequently develop into mustard seed pods.

Fresh mustard leaves feature deep green, broad leaves with flat surface and may have either toothed, frilly or lacy edges depending up on the cultivar type. Its light-green stem branches out extensively into many laterals.

Mustard seeds used as spice are being used extensively in cooking as well as in oil production n many parts of South-Asian regions.

Health benefits

Mustard greens, like spinach, are the storehouse for many phyto-nutrients that have health promotional and disease prevention properties.

Leaf-mustard is very low in calories (27 calories per 100 g raw leaves) and fats. However, its dark-green leaves carry ample amounts of phyto-nutrients, vitamins, and minerals. Additionally, it contains very good amount of fibre that helps control cholesterol level by interfering with its absorption in the gut. Adequate fibre in the food aids in smooth bowel movements and thereby offers protection from haemorrhoids, constipation as well as colon cancer diseases.

The greens are very good sources of vitamin K. 100 g of fresh leaves carry about 257.5 µg or about 215% of daily requirement of vitamin K-1 (phylloquinone). Vitamin K has found to have a potential role in bone mass building function by promoting osteotrophic activity in the bone. It also has established role to play in Alzheimer's disease patients by limiting neuronal damage in their brain.

Mustard greens are rich source of anti-oxidants flavonoids, indoles, sulforaphane, carotenes, lutein and zeaxanthin. Indoles, mainly di-indolyl-methane (DIM) and sulforaphane have proven benefits against prostate, breast, colon and ovarian cancers by virtue of their cancer-cell growth inhibition, cytotoxic effects on cancer cells.

Fresh leaves are also a moderate source of B-complex group of vitamins such as folic acid, pyridoxine, thiamin, riboflavin etc. 100 g fresh leaves provide about 12 µg (about 3% of RDA) of folic acid. This water-soluble vitamin has an important role in DNA synthesis, and cell division. When given to women during peri-conception time as a supplement, this vitamin may help prevent neural tube defects in their new-born babies.

Fresh mustard leaves are an excellent source of vitamin-C. Provides 70 µg or about 117% of RDA per 100 g. Vitamin-C (ascorbic acid) is a powerful natural anti-oxidant that offers protection against free radical injury and flu-like viral infections.

Mustard leaves are also incredible sources of vitamin-A (provide 3024 IU or 101% of RDA per 100 g). Vitamin A is an essential nutrient required for maintaining healthy mucus membranes and skin and is required for good eye-sight. Consumption of natural fruits rich in flavonoids helps to protect from lung and oral cavity cancers.

Fresh mustard greens are an excellent source of several essential minerals such as calcium, iron, magnesium, potassium, zinc, selenium, and manganese.

Regular consumption of mustard greens in the diet is known to prevent arthritis, osteoporosis, iron deficiency anaemia and believed to offer protection from cardiovascular diseases, asthma and colon and prostate cancers.

Healthy joints & bone health: Mustard greens nutrition also contains 691.50% percent of your daily value of vitamin K! Vitamin K is among the main vitamins involved in bone mineralization, blood clotting and even removes calcium from areas of the body where it shouldn’t be. Additionally, it also helps support both our brain function and healthy metabolism, and it shields us against cancer. Some studies posit that high intakes of vitamin K can stop further bone loss in people with osteoporosis.

Research suggests that vitamin K is an essential nutrient for reducing inflammation and protecting cells that line blood vessels, like both veins and arteries. Vitamin K can even help to reduce PMS cramps and other menstrual pains by regulating the function of your hormones. It’s also responsible for helping to prevent and heal bruises, too.

Rich in Antioxidants: Mustard greens offer huge amounts of three powerful antioxidants: vitamin A, vitamin C and vitamin K. Also, they are an outstanding source of manganese; folate and also vitamin E. Vitamin E, C and A jointly helps to destroy free radicals, which damage the cell membranes. They also offer wonderful benefits to people struggling with asthma, heart diseases as well as menopausal symptoms.

Improves mental health: As we grow older, our mental performance commonly reduces. Research have revealed that consuming three servings of green leafy vegetables every single day might help decrease the loss of mental function simply by 40%.

Eye health protection: Mustard greens contain 123.57% of your daily value of vitamin A in one cup. Vitamin A is extremely important for eye health. To see the full spectrum of light, eye needs to produce certain pigments for the photoreceptor cells in your retina to work appropriately. Lack of vitamin A halts the production of these pigments, resulting in night blindness. An eye needs vitamin A to care other parts of your eye, including the cornea, the clear covering on the front of your eye. Without sufficient amounts of vitamin A, eyes cannot produce sufficient moisture to help keep them properly lubricated.

Heart health: Including organic mustard greens in your diet help to prevent cardiovascular disease. They protect against heart disease because of their high concentration of vitamin C and beta-carotene.

Research conducted by the Department of Epidemiology at Harvard School of Public Health demonstrated a 4-percent lower risk of coronary heart disease as a result of taking one serving a day of organic fruits and organic vegetables. Beta-carotene found in organic mustard greens reduces the risk of death from cardiovascular disease.

Fights Cancer: Mustard greens consists of 829.8 µg of Vitamin K which has been shown to be wonderful in reducing the risk of prostate, colon, stomach, nasal, and oral cancers. Research has discovered that higher doses of vitamin K helped patients with liver cancer stabilize and even improve their liver function. Research has showed that an increase in dietary intake of vitamin K is related with a reduced risk of cardiovascular, cancer, or all-cause mortality in a Mediterranean population at high cardiovascular disease risk.

Prevents Acne: Vitamin a present in mustard greens helps to cut down excess sebum production, which is in fact a main reason of Acne. It also strengthens the defensive tissues of the skin, thus enhancing the overall health and liveliness of the skin surface. Vitamin A is also essential for the proper maintenance of the skin tissues and mucus membranes. It flushes out the toxins from your body and cleanses the system by virtue of its antioxidant properties.

Pregnant Women: Mustard green is extremely beneficial for pregnant women because it consists of considerable amount of Vitamin K. Pregnant women suffering from vomiting and nausea is frequently due to deficient in Vitamin K. This Vitamin intake will show good results by providing relief in less than seventy two hours and preventing mild forms of these symptoms in the future.

Fights off Colds and Flu: Mustard Green consists of 35.4 mg of vitamin c which is 39.33% of the daily recommended value. So vitamin C is extremely important for healthy immune system and plays an important role in body’s ability to fight off colds and viruses. Several researches has suggested that 1000 mg of Vitamin C helps to fight off an oncoming cold and 4000 mg per day to get rid of a cold that is previously in your system.

Frequent use of vitamin C for colds and flu will help to reduce the risk of developing further problems, like pneumonia and lung infections.

Prevents Urinary Stones: Regular consumption of Vitamin A rich mustard greens helps to prevent the formation of urinary calculi due to the formation of calcium phosphate. It helps to keep the lining of the urinary tract in shape, thus reducing the recurring chance of stones.

Reduces Symptoms of Arthritis: Due to the anti-inflammatory abilities Copper help to relieve pain and stiffness allied with arthritis. It also helps with muscular strength, to reduce joint pain, and to repair connective tissue.

Some people with arthritis even select to wear copper bracelets or bands simply because it’s supposed that the copper can be absorbed through the skin and can help decrease painful symptoms.