This type of vegetable is readily available in Vietnam, not only rich in calcium but also packed with vitamins and antioxidants beneficial for cardiovascular health and cancer prevention.
Mustard Greens are among the richest vegetables in calcium, containing 118 mg of calcium per 100 grams of greens, which is seven times the amount found in 100 ml of bone broth (17 mg). This vegetable is very familiar in the daily meals of Vietnamese people, offering numerous health benefits that not everyone is aware of.
Bone Strengthening
Just one bowl of mustard greens meets the daily Vitamin K requirement.
Mustard greens are an excellent source of Vitamin K; just one average bowl can fulfill the daily requirement of this vitamin. Vitamin K is essential for blood clotting and is good for heart health and bone joints. A deficiency in Vitamin K can lead to an increased risk of heart disease, osteoporosis, bone fractures, and even a heightened risk of cognitive decline, memory loss, and Alzheimer’s disease. The abundant calcium in this vegetable also contributes to stronger bones and maintains joint health.
Immune System Boost
One bowl of mustard greens provides one-third of the daily Vitamin C requirement, helping to strengthen the immune system. The abundant Vitamin A in this vegetable also optimizes immune function. A deficiency in these two vitamins can weaken the immune system, making the body more susceptible to illnesses.
Some studies suggest that the antioxidants found in mustard greens can enhance immune defense capabilities and reduce the risk of various chronic diseases.
Heart Health
An analysis of eight studies showed that increasing the intake of leafy greens like mustard greens can reduce the risk of cardiovascular disease by 15.8%. Mustard greens are rich in antioxidants such as flavonoids and beta-carotene, which have been shown to be linked to a reduced risk of heart disease and related mortality.
Mustard greens also contain compounds that help bind bile acids in the digestive system, contributing to lower bad cholesterol and preventing atherosclerosis and strokes. This effect is more pronounced when the greens are steamed compared to raw consumption. The high fiber content in mustard greens also helps regulate blood fat levels, benefiting gut health. The Vitamin K in mustard greens is also good for heart function, while magnesium helps keep the heart rhythm steady and potassium regulates blood pressure.
Eye Health Protection
Mustard greens contain antioxidants such as lutein and zeaxanthin, which are known to be beneficial for eye health. These compounds protect your retina from oxidative damage and filter harmful blue light.
Mustard greens contain antioxidants lutein and zeaxanthin, beneficial for the eyes.
Studies have shown that consuming foods rich in lutein and zeaxanthin can help combat age-related macular degeneration, the leading cause of blindness worldwide.
Cancer Prevention
In addition to powerful antioxidants with anti-cancer effects, mustard greens contain a group of plant compounds called glucosinolates. These compounds help protect cells against DNA damage and inhibit the growth of cancer cells.
The antioxidant lutein found in this vegetable may also reduce the risk of certain cancers, such as colorectal and breast cancer. A study conducted by West Virginia University (USA) found that mustard greens have the potential to combat several types of cancer.
Anti-Aging Benefits
Dark green vegetables like mustard greens are always high in vitamins, including Vitamins A, B6, C, and E. These vitamins provide essential folic acid for blood cells, help with antioxidant functions, and promote rosy and fresh skin. Vitamin A also helps combat damage from free radicals, which are one of the causes of skin aging and wrinkles.
While mustard greens are very beneficial for the body, consuming them in excess can increase the risk of kidney stones due to their oxalate content. The high fiber content can also cause bloating and discomfort. Therefore, if you want to incorporate mustard greens into your diet, it’s best to consume them in moderation and avoid eating them continuously over several days.
