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Overview of Mustard Greens
Apart from its delicious taste, green mustard greens also have various nutrients such as Vitamins A, C, K, Kaliun and others. With these nutrients, of course green mustard greens are very beneficial for body health, such as: healthy eyes, strengthening bones and also supporting the immune system.
Even though there are almost no effects from consuming this green mustard greens, you still have to be careful, especially those who have thyroid, digestive and nutrient absorption problems. Serve mustard greens by cooking them without overcooking them, make them into a salad or use them as a topping. In this way, the benefits of green mustard greens are very beneficial for our body's health.
Nutrients Contained in Mustard Greens
The following is an estimate of the amount of nutrients contained in every 100 grams of green mustard greens:
- 1. Vitamin A: About 3025 IU (International Units). This constitutes about 61% of the daily requirement for vitamin A in adults.
- 2. Vitamin C: About 47 mg or around 78% of the daily requirement for vitamin C in adults.
- 3. Vitamin K: About 250 micrograms or about 313% of the daily requirement for vitamin K in adults.
- 4. Calcium: About 150 mg.
- 5. Potassium: About 210 mg.
- 6. Iron: About 0.47 mg.
Please note that the amount of nutrients in collard greens may vary slightly depending on factors such as the variety and processing method. Nevertheless, mustard green vegetables remain an excellent source of nutrition with a large number of vitamins and minerals that are beneficial for body health.
Benefits of Mustard Greens for Health
Let's discuss some of the health benefits of consuming green mustard greens for your body
1. Rich in Nutrients
Green mustard greens are a rich source of nutrients. It contains vitamin A, vitamin C, vitamin K, and B complex vitamins such as folic acid. Apart from that, green mustard greens also contain important minerals such as calcium, potassium and iron. These nutrients are important for maintaining body health and supporting various biological functions.
2. Maintain eye health
Vitamin A contained in green mustard greens plays an important role in maintaining eye health. This can help prevent eye problems such as night blindness and cataracts. Eating mustard greens regularly can help maintain good vision.
3. Strengthens Bones
Mustard greens contain calcium and vitamin K, two nutrients that are very important for bone health. Calcium helps in the formation and maintenance of strong bones, while vitamin K plays a role in the blood clotting process and calcium absorption by bones.
4. Healthy skin
Vitamin C contained in green mustard greens is a natural antioxidant that helps protect the skin from damage due to exposure to UV rays and environmental pollution. In addition, vitamin C also plays a role in collagen production, which keeps skin firm and young.
5. Supports the Immune System
The content of vitamin C and vitamin A in green mustard greens can also improve the immune system. Vitamin C helps in the production of strong immune cells, while vitamin A supports the function of white blood cells which are important in fighting infections.
6. Maintain a Healthy Body Weight
Green mustard greens are low in calories but high in fiber. This makes it a good food for maintaining a healthy weight. Fiber helps control appetite and keeps you feeling full for longer, which can help in weight management.
7. Supports digestive function
The fiber in green mustard greens also plays a role in maintaining digestive health. This can help prevent constipation and reduce the risk of digestive diseases such as diverticulitis.
In order to get maximum health benefits from mustard green vegetables, it is important to consume them regularly as part of a balanced diet. You can add it to a variety of dishes, such as soups, stir-fries, or in salads. By appreciating the health benefits offered by mustard greens, you can make them an important part of your healthy lifestyle.
Effects of Consuming Mustard Greens.
There are no special medical conditions that generally prohibit someone from eating green mustard greens. Green mustard greens are a healthy food and are usually safe for consumption by most people. However, some people with certain conditions may need to limit or avoid consumption of collard greens or pay attention to their intake.
1. Thyroid Problems:
Green mustard greens contain compounds called glycosinolates which can affect the function of the thyroid gland if consumed in large quantities. People with certain thyroid problems may need to limit their intake of glycosinolates.
2. Digestive Disorders:
Some people with digestive disorders such as irritable bowel syndrome (SUI) or Crohn's disease may feel uncomfortable after consuming collard greens because they are high in fiber and sulforaphanes. This can worsen their symptoms.
In case of excessive or unbalanced consumption with other foods, there are several negative impacts that may occur:
1. Digestive Disorders:
Excessive consumption of collard greens, like other cruciferous vegetables, can cause gas, bloating, or indigestion in some people.
2. Nutrient Absorption Disorders:
If a person eats too many collard greens and they contain compounds that inhibit the absorption of certain minerals, such as calcium or iron, this can cause problems with nutrient absorption.
3. Hereditary Risk:
Mustard greens contain goitrogenic compounds, which can affect thyroid function if consumed in large quantities. This can be especially problematic for those with a family history of thyroid problems.
It is important to remember that in a balanced diet, different types of food must be consumed in the right proportions. Including collard greens as part of your healthy diet is good, but it should not be the only main meal. It is important to mix mustard greens with various types of food to ensure a balanced nutritional intake and avoid excessive consumption which can cause health problems. If you have a medical condition, consult a doctor or nutritionist for more specific advice about your diet.
Tips for Serving Mustard Greens to Make a Healthy Food.
Here are some tips for serving vegetables well and healthily so that they are beneficial for our bodies.
1. Cooking with Less Oil:
When cooking vegetables, avoid using too much oil. Try roasting, boiling, or steaming vegetables with a little olive oil or coconut oil to reduce your intake of saturated fat.
2. Don't Cook for Too Long:
Green vegetables such as mustard greens tend to retain their nutrients well when not cooked for too long. Cook vegetables just until they are soft but still crunchy. This helps retain vitamins and minerals.
3. Add Spices and Seasonings:
To flavor vegetables, try adding spices and seasonings such as garlic, pepper, ginger, or lemon zest. This will provide additional flavor without the need for added salt or high-sodium sauces.
4. Diverse Vegetable Combinations:
Try to mix different types of vegetables in your dishes. This not only makes the dish more visually appealing, but also provides a variety of nutrients.
5. Don't Leave Bark and Leaves Behind:
When cooking vegetables such as carrots or potatoes, leave the skin on. Vegetable skins often contain additional fiber and nutrients. Similarly, vegetable leaves such as carrot leaves or cabbage leaves can be included in the dish.
6. Consider Raw Vegetables:
Not all vegetables need to be cooked. Some vegetables, such as lettuce, cucumbers, or tomatoes, are tastier and more beneficial when eaten raw. This also helps retain its nutrients.
7. Avoid Overcooking:
Cooking vegetables for too long can damage their texture and taste, while also reducing their nutritional value. Pay attention to cooking times and don't let the vegetables become mushy.
8. Try Vegetable Salad:
Fresh vegetable salads are a healthy and delicious way to enjoy vegetables. Add a variety of vegetables, whole grains, proteins like chicken or tofu, and low-fat salad dressing for a delicious meal.
9. Use Vegetables as Toppings:
You can also serve vegetables as a topping for other dishes such as pizza, sandwiches, or omelets to add extra nutrition and taste.
10. Experiment with New Recipes:
Don't hesitate to try new recipes that combine vegetables in creative ways. This can help you overcome boredom with vegetable dishes and make them more interesting.
By following these tips, you can serve vegetables in a healthy and delicious way, which will make vegetable consumption an enjoyable part of your daily diet.
