The many amazing health benefits of mustard greens

The many amazing health benefits of mustard greens

  • Including organic foods in your diet is key to reaching optimal health.
  • Mustard greens are cruciferous vegetables and they are packed with vitamins, minerals and antioxidants.
  • Let’s take a look at the health benefits of organic mustard greens.
  • Antioxidant rich:
  • They are an excellent source of antioxidants such as vitamin A, B, C, and K. Antioxidants protect the body from the effects of oxidative stress, which may help strengthen the immune system and ward off diseases. Dr. Andrew Weil explains, “oxidative stress is the total burden placed on organisms by the constant production of free radicals in the normal course of metabolism plus whatever other pressures the environment brings to bear (natural and artificial radiation, toxins in air, food and water; and miscellaneous sources of oxidizing activity, such as tobacco smoke).” The effects of oxidative stress are often linked to chronic illnesses such as heart disease and many types of cancers.
  • Cancer-preventing:
  • These super veggies are linked to cancer prevention and help reduce free radicals in the body. They contain nutrients known as glucosinolates. Upon digestion, this compound can help to eliminate carcinogens before they damage or alter DNA. It helps prevent healthy cells from converting to malignant cells that lead to cancer.
  • Cruciferous vegetables like mustard greens can also prevent lung, breast and prostate cancers.
  • Eye health:
  • Mustard greens may help with cataracts and macular degeneration, as they contain lutein.
  • Lutein is one of the carotenoids, yellow and orange pigments found in fruits and vegetables such as mangoes, corn, sweet potatoes, carrots, squash, tomatoes and dark, leafy greens such as kale and mustard greens.
  • Heart health:
  • Including organic mustard greens in your diet can prevent cardiovascular disease. They protect against heart disease, largely due to their high concentration of vitamin C and beta-carotene.
  • A study conducted by the Department of Epidemiology at Harvard School of Public Health demonstrated a 4-percent lower risk of coronary heart disease as a result of taking one serving a day of organic fruits and organic vegetables.
  • The beta-carotene found in organic mustard greens decreases the risk of death from cardiovascular disease.
  • Stroke-preventing:
  • Diets rich in organic mustard greens may also help reduce the risks of ischemic stroke. According to another study by the Department of Epidemiology, one serving of fruits or vegetables a day can lower the risk of a stroke by 6 percent. Organic vegetables in the cruciferous family were found to be the most protective, along with green leafy vegetables and citrus fruits.
  • Weight loss:
  • Organic mustard greens are very low in calories, with only 21 per cup.
  • They are also an excellent source of dietary fiber, with 2.8g per cup, which is 11% of the recommended daily value.
  • Organic foods that are low in calories and high in fiber are key to an effective weight loss diet.
  •  As always: Try to eat organic food as much as you can . 
  • Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only.
  • For the health benefits of cruciferous vegetables.
  • For the health benefits of arugula.
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  • REFERENCES:
  • 1. “Fruit and Vegetable Intake in Relation to Risk of Ischemic Stroke.” National Center for Biotechnology Information. JAMA, Oct. 1995. Web. 03 May 2014.
  • 2. “The Effect of Fruit and Vegetable Intake on Risk for Coronary Heart Disease.” National Center for Biotechnology Information. Annals of Internal Medicine, 19 June 2001. Web. 03 May 2014.
  • 3. “Brassica Vegetables and Cancer Prevention. Epidemiology and Mechanisms.” National Center for Biotechnology Information. Advances in Experimental Medicine and Biology, 1999. Web. 03 May 2014.
  • 4. “Stumped by Oxidative Stress?WEIL. Dr. Andrew Weil, n.d. Web. 03 May 2014.
  • 5. “Nutrition Facts and Analysis for Mustard Greens, Cooked, Boiled, Drained, without Salt.” Self Nutrition Data. Self Nutrition Data, n.d. Web. 03 May 2014.

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