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Mustard Greens

This article is part of a larger article titled "100+ Healthiest Foods On Planet Earth."  Read it here.

Mustard Greens Nutritional Information (per 100g)

Water: 90.7 g
Calories: 27 kcal
Protein: 2.9 g
Carbohydrate: 4.7 g
Dietary fiber: 3.2 g
Sugars: 1.3 g
Fat: 0.4 g
Monounsaturated fat: 0.1 g
Vitamin C: 70 mg
Vitamin B1: 0.1 mg
Vitamin B2: 0.1 mg
Vitamin B3: 0.8 mg
Vitamin B6: 0.2 mg
Vitamin B9: 12 μg
Vitamin A: 151 μg
Vitamin E: 2 mg
Vitamin K: 257.5 μg
Calcium: 115 mg
Iron: 1.6 mg
Magnesium: 32 mg
Phosphorus: 58 mg
Potassium: 384 mg
Sodium: 20 mg
Zinc: 0.3 mg

Mustard Greens are the leaves of a specific variety of brassica (Brassica Junkea) that, like many brassicas is very nutrient dense and low calorie. In addition to a fantastic nutritional profile, mustard greens are also distinct in terms of their peppery, spicy flavour. Best boiled or steamed, mustard greens are in many ways a typical member of the brassica family: extremely low-calorie, nutrient dense, and with fantastic cancer-fighting abilities. Eating almost any member of the esteemed brassica family is going to be a big plus for your health, so make sure to give mustard greens a try.

Nutritionally, mustard greens are exceptionally nutrient dense: 100g contains just 27 calories, and a ridiculous amount of essential nutrients. 100g of mustard greens contains 564% of your Daily Value (DV) of vitamin K, 116% DV of vitamin C, 60% DV of vitamin A, 11% DV of calcium, and 10% DV for both vitamin B6 and magnesium. The high levels of calcium and vitamin K will help to ensure excellent bone health, while the vitamin A will look after your eyes. Vitamin K and B6 will take care of blood health, magnesium the cardiovascular system, and vitamin C the immune system. And that only scratches the surface of the potential benefits!

Beyond the nutritional benefits, there is always the astonishing results that suggest that increased consumption of foods from the Brassica family reduces your risk of cancer. Studies on cruciferous vegetables have shown that increased intake of brassicas seems to have benefit for a whole range of cancers: breast cancer, lymphoma, bladder cancer, prostate cancer and lung cancer have all been studied and have all demonstrated the health effects of increased brassica intake. Gastrointestinal cancers have also been researched fairly conclusively.

Specific glucosinolates also draw attention to the fight against cancer: sulforaphane has been shown to have general tumour prevention properties. However, mustard greens are fairly low in sulforaphane compared to a number of other brassicas. What they are high in, however, is a compound called allyl isothiocyanate, a compound with possible broad cancer-preventive effects, and some specific research done on the inhibition of bladder cancer. Remember, different brassicas contain differing levels of glucosinolates, so it’s best to get a wide variety of them for the full health benefits. It should be noted, however, that in one study, mustard greens came out near the top in terms of total glucosinolates, second only to Brussel sprouts, so they’re a good place to start!