Mustard Greens: Nutritional Information and Health Benefits

We're going to show you the characteristics and properties of mustard greens, foods that are beneficial to health in the medium term.
Mustard Greens: Nutritional Information and Health Benefits
Saúl Sánchez Arias

Written and verified by the nutritionist Saúl Sánchez Arias.

Last update: 25 May, 2023

The inclusion of mustard greens in the diet can bring a series of positive effects to our health. It’s an element of vegetable origin that belongs to a plant of the same genus as broccoli and cauliflower.

The green varieties have a strong, bitter, and spicy taste can also be found. Normally, they undergo a cooking process to improve their digestibility and also their organoleptic characteristics.

Before starting, it’s important to highlight that the inclusion of culinary spices or vegetable foods in the diet is highly recommended. Thanks to these foodstuffs, the risk of developing chronic and complex pathologies can be reduced. They concentrate antioxidants in their interior, elements necessary to keep inflammation in the internal environment under control.

Mustard greens.
29586630 – organic raw mustard greens on a background

The nutritional profile of mustard greens

Mustard greens are a low-calorie food; they only provide about 15 calories per 50 grams (2 oz) of product. They have 2 grams of protein and 3 grams of carbohydrates per serving. Fat, in this case, is minimal. What is striking is its fiber content, a key element to maintaining good intestinal health.

However, mustard greens are able to provide a fairly high dose of different vitamins. These include vitamin A, vitamin B6, vitamin C and vitamin E, and even copper, an element that can help reduce the risk of injury in elite athletes. To all this, we must add the aforementioned phytochemicals, compounds that are vital in the prevention of complex pathologies.

Benefits of mustard leaves

The inclusion of mustard leaves in the diet can cause a number of health benefits. Let’s discuss them one by one below.

They reduce the risk of disease

As we have stated, these leaves stand out for their content in vitamin E and phytochemicals. Both elements neutralize the formation of free radicals and their subsequent accumulation in the body’s tissues. This effect is related to a reduction in the risk of developing chronic diseases, according to a study published in the European Journal of Medicinal Chemistry.

They help prevent cardiovascular problems

Vitamin K is key to aiding blood clotting. It can improve the functioning of the cardiovascular system and also of the bones. In fact, a deficit of the nutrient could lead, in the medium term, to osteoporosis, as evidenced by research published in the journal Gynecological Endocrinology.

In order to safeguard the structure of the bones, it’s crucial to maintain an adequate intake of calcium and vitamin D. The latter can be synthesized and synthesized by the body. The latter can be synthesized through exposure to sunlight. To achieve this, it’s sufficient to be in the sun in the middle of the day for 20 minutes every 2 days in the summer period.

Some spices.
The antioxidants present in mustard leaves can help prevent the onset of chronic diseases.

Improving immunity

Continuing with micronutrients, it’s important to mention that vitamin C is able to activate the body’s defense system. Maintaining the element in adequate ranges has been shown to be able to improve innate and adaptive immunity. This leads to a lower incidence of infectious pathologies. You may even experience easier management of symptoms should you develop them.

In addition, this substance enhances the endogenous synthesis of collagen, the most abundant protein in the human body. It’s part of almost all structures and its production starts to decrease after the age of 30. This is the reason, for example, for a greater propensity to develop wrinkles in the skin.

They are positive for eye health

Mustard leaves are a source of vitamin A. This nutrient helps to combat problems associated with eye health, especially those related to macular degeneration in the medium term. An optimal, but not excessive, intake is important. It’s a nutrient that has a toxic potential if the recommended daily doses are exceeded. For this reason, supplementation isn’t usually recommended.

Mustard greens, a health-promoting food

As you have seen, mustard greens are a health-promoting foodstuff. You can cook and make sauces and dressings with them, taking advantage of their organoleptic characteristics. This product contains many quality compounds and nutrients, so its inclusion in the context of a balanced and varied diet is considered positive.

Finally, it is key to comment that foods with a spicy flavor often have the property of stimulating weight loss. This is due to the presence of capsaicin inside, a substance that slightly increases body temperature. From this point on, the daily energy expenditure will increase, which will make it easier to establish a deficit that will stimulate the mobilization and oxidation of fats.

All cited sources were thoroughly reviewed by our team to ensure their quality, reliability, currency, and validity. The bibliography of this article was considered reliable and of academic or scientific accuracy.

  • Neha, K., Haider, M. R., Pathak, A., & Yar, M. S. (2019). Medicinal prospects of antioxidants: A review. European journal of medicinal chemistry178, 687–704.
  • Capozzi, A., Scambia, G., Migliaccio, S., & Lello, S. (2020). Role of vitamin K2 in bone metabolism: a point of view and a short reappraisal of the literature. Gynecological endocrinology : the official journal of the International Society of Gynecological Endocrinology36(4), 285–288.
  • Carr, A. C., & Maggini, S. (2017). Vitamin C and Immune Function. Nutrients9(11), 1211.

This text is provided for informational purposes only and does not replace consultation with a professional. If in doubt, consult your specialist.