Health Benefits and Nutrition Facts for Mustard Greens


Health Benefits of Mustard Greens:
Osteoporosis | Muscles, bones and joints | Antioxidation | Cancer | Brain | Flu |Arthritis | Anemia | Asthma | Anti-inflammatory | Heart Diseases | High Cholesterol | Detoxification | 
Nutrition Facts:
Serving size: 100 g

Nutrients Amounts
Energy 27 Kcal
Carbohydrates 4.67 g
Protein 2.86 g
Total Fat 0.42 g
Cholesterol 0 mg
Dietary Fiber 3.20 g
Vitamins
Folates 12 µg
Niacin 0.800 mg
Pantothenic acid 0.210 mg
Pyridoxine 0.180 mg
Riboflavin 0.110 mg
Thiamin 0.080 mg
Vitamin A 3024 IU
Vitamin C 70 mg
Vitamin E 0 mg
Vitamin K 257.5 µg
Minerals
Calcium 115 mg
Copper 0.165 mg
Iron 1.64 mg
Magnesium 32 mg
Manganese 0.480 mg
Selenium 0.9 µg
Zinc 0.25 mg
Sodium 20 mg
Potassium 384 mg
Phyto-nutrients
Carotene-ß 1790 µg
Crypto-xanthin-ß 40 µg
Lutein-zeaxanthin 3730 µg

Source: USDA Nutrient Database No. 28

Health Benefits of Mustard Greens:

Antioxidants:

Mustard greens are rich in Vitamin A, E and C and manganese, which help in the scavenging of free radicals that are harmful to the cellular membranes. Moreover, these greens also contain phytonutrients like quercetin, hydroxycinnamic acid, kaempferol, and isorhamnetin, which relieve excessive oxidative stress, thus protecting us against cancer. They are also rich in glucosinolates, which release phytochemicals, called as isothiocyanates (ITC). ITC helps in the oxidative stress induced cell damage in neurodegenerative diseases like Parkinson’s.


Anti-Inflammation:

Inflammation gives rise to many diseases like cancer, arthritis, cardiovascular diseases etc. Mustard greens contain high amounts of the natural anti-inflammatory compound, i.e., Vitamin K.  Moreover, it is also rich in omega-3 fatty acids, which fortifies the anti-inflammatory systems in the body. 


Heart Diseases and Cholesterol-lowering ability:

The liver produces bile acids from the cholesterol which helps in the digestion of fats. The cholesterol that is used for bile production is drawn from the blood stream, thereby resulting in a decrease of its levels. Mustard greens possess an ability to boost this cholesterol-lowering property and helps in preventing many heart and cardiovascular diseases.