Mustard Greens: Peppery Superfood Rich in Vitamins and Antioxidants
Mustard greens are leafy vegetables with a bold, peppery flavor — packed with vitamins K, A, and C, antioxidants, and detoxifying properties.
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What Are Mustard Greens?
**Mustard greens** (*Brassica juncea*) are leafy vegetables from the mustard family, known for their sharp, peppery taste. They are popular in Southern, Asian, and African cuisines.
Nutrition (per 100 g, raw)
- **Calories:** 27 kcal
- **Protein:** 2.9 g
- **Carbohydrates:** 4.7 g
- **Fiber:** 3.2 g
- **Fat:** 0.4 g
- **Vitamin K:** 257 µg (215% DV)
- **Vitamin A:** 151 µg (126% DV)
- **Vitamin C:** 70 mg (78% DV)
- **Calcium:** 115 mg
- **Iron:** 1.6 mg
Health Benefits
- Excellent source of **vitamin K** for bone and heart health.
- **Vitamin A and C** strengthen immunity and skin.
- Rich in **antioxidants** that fight inflammation.
- Supports **detoxification** and liver function.
- Helps **reduce cholesterol** when steamed or boiled.
Possible Drawbacks
- Can taste **bitter or spicy** when raw.
- High in **oxalates**, which may affect calcium absorption.
- People on **blood-thinning medication** should monitor vitamin K intake.
Culinary Uses
- Can be **sautéed, steamed, or added to soups and stir-fries**.
- Often mixed with **collard or turnip greens**.
- Pairs well with **garlic, olive oil, and vinegar**.
Summary
Mustard greens are a nutrient-dense, peppery superfood that supports immunity, detoxification, and heart health.