Mustard greens are a low-calorie vegetable and an excellent source of nutrients. One cup (140.0 g) of cooked mustard greens contains just 36 calories. However, it is packed with vitamins, minerals, and antioxidants that are essential for optimal health.

This cruciferous vegetable contains vitamins A, C, and K, as well as folate, calcium, and potassium. It is also rich in fiber and iron. In addition, mustard greens are a good source of antioxidants, which help protect the body against free radicals that can cause cell damage and disease.

In this article, we'll explore some of the health benefits of mustard greens and discuss the best ways to incorporate them into your meals.

Low-Calorie Vegetable

Mustard greens are an excellent choice for those looking to maintain or lose weight. They are one of the lowest calorie vegetables available and are packed with nutrition. If you're following a low-calorie diet, mustard greens are a great way to add more volume and nutrition to your meals without going over your calorie limit. They're also high in fiber, which can help keep you feeling full longer. Consider adding mustard greens to soups, stews, or salads for a low-calorie boost of nutrition.

Packed with Nutrients

Mustard greens are one of the most nutrient-dense vegetables available. They contain a wide range of vitamins and minerals that are essential for maintaining good health. One cup of cooked mustard greens provides 118% of the recommended daily intake of vitamin A, 59% of the recommended daily intake of vitamin C, and 663% of the recommended daily intake of vitamin K. They are also a good source of folate, calcium, and potassium. Incorporating mustard greens into your diet is an easy way to boost your daily nutrient intake.

Good Source of Antioxidants

Antioxidants are compounds that help protect the body against damage from free radicals, which can cause cellular damage and disease. Mustard greens are a good source of antioxidants, including vitamin C, beta-carotene, and flavonoids. These compounds help neutralize free radicals and can reduce the risk of chronic diseases such as cancer and heart disease. Adding mustard greens to your diet is an easy way to boost your antioxidant intake and reduce the risk of chronic diseases.

May Reduce Cancer Risk

Cruciferous vegetables such as mustard greens contain compounds that may reduce the risk of certain types of cancer. Some studies have shown that consuming cruciferous vegetables may reduce the risk of lung, breast, and colon cancer. In addition, the high fiber content of these vegetables can help support gut health, which is also important in reducing the risk of colon cancer. Incorporating mustard greens into your diet is one way to support overall health and reduce the risk of chronic diseases, including cancer.

Helps Improve Digestion

Fiber is an essential nutrient that is important for maintaining good digestive health. Mustard greens are high in fiber, which can help keep you feeling full longer and support regular bowel movements. In addition, the fiber in these vegetables can help promote the growth of healthy gut bacteria, which is important for overall digestive health. Adding mustard greens to your diet is an easy way to support overall digestive health and ensure that you're getting enough fiber.

Supports Bone Health

Vitamin K is an essential nutrient that is important for bone health and blood clotting. Mustard greens are an excellent source of vitamin K, providing over 600% of the recommended daily intake in just one cup. This vitamin is important for bone health, as it helps regulate calcium absorption and may reduce the risk of osteoporosis. Incorporating mustard greens into your diet is an easy way to support overall bone health and ensure that you're getting enough vitamin K.

May Lower Cholesterol Levels

High cholesterol is a risk factor for heart disease, which is the leading cause of death worldwide. Studies have shown that consuming cruciferous vegetables such as mustard greens may help lower cholesterol levels and reduce the risk of heart disease. These vegetables contain compounds that can help regulate cholesterol metabolism and prevent the buildup of arterial plaque. Incorporating mustard greens into your diet is an easy way to support heart health and reduce the risk of heart disease.

Easy to Incorporate into Meals

Mustard greens are a versatile vegetable that can be used in a variety of dishes. They have a slightly bitter and tangy flavor that pairs well with other vegetables, meats, and grains. They can be cooked or eaten raw and are easy to add to soups, stews, salads, and stir-fries. Experiment with different recipes and find the ones that work best for your taste preferences.

Versatile Cooking Options

Mustard greens are a versatile vegetable that can be cooked in a variety of ways. They can be boiled, steamed, sautéed, or stir-fried. They can also be added to soups and stews or eaten raw in salads. Experiment with different cooking methods to find the ones you like best. Remember to include mustard greens in your meals regularly to reap their many health benefits.

Can Be Stored for Later Use

Mustard greens can be stored in the refrigerator for up to a week, making them a convenient and easy addition to any meal. To store mustard greens, remove the stems and wash the leaves thoroughly. Dry them with a paper towel and store in an airtight container in the refrigerator. When you're ready to use them, simply remove the amount you need and add them to your recipe. Having mustard greens on hand means you can easily add them to your meals throughout the week, ensuring you get all the health benefits they offer.