Mustard Green (Raw)

Mustard greens originated in the Himalayan region of India and have been grown and consumed for more than 5,000 years. Mustard greens are a notable vegetable in many different cuisines, ranging from Chinese to Southern American. Like turnip greens, they may have become an integral part of Southern cuisine during the times of slavery, serving as a substitute for the greens that were an essential part of Western African foodways. While India, Nepal, China and Japan are among the leading producers of mustard greens, a significant amount of mustard greens are grown in the United States as well.

Raw Mustard Green V/s Daily Nutrients

• 1kg of Mustard green = 260kcl.
• 1kg of Mustard green = 27g of Protein.
• 32.5kg of Mustard green = 65g of Total Fat.
• 6.1kg of Mustard green = 300g of Total Carbohydrate.
• 758g of Mustard green = 25g of Dietary Fiber.
• 200kg of Mustard green = 20g of Saturated Fat.
• 114g of Mustard green = 12000IU of Vitamin A.
• 1.1kg of Mustard green = 22.5mg of Vitamin E.
• 16g of  Mustard green = 80mcgs of Vitamin K.
• 136g of Mustard green = 95mg of Vitamin C.
• 1.9kg of Mustard green = 1.5mg of Vitamin B1.
• 1.5kg of Mustard green = 1.7mg of Vitamin B2.
• 2.5kg of Mustard green = 20mg of Vitamin B3.
• 4.8kg of Mustard green = 10mg of Vitamin B5.
• 1.1kg of Mustard green = 2mg of Vitamin B6.
• 321g of Mustard green = 600mcgs of Vitamin B9.
• 971g of Mustard green = 1000mg of Calcium.
• 1.3kg of Mustard green = 420mg of Magnesium.
• 2.3kg of Mustard greens = 1000mg of Phosphorus.
• 989g of Mustard green = 3500mg of Potassium.
• 9.6kg of Mustard green = 2400mg of Sodium.
• 2kg of Mustard green = 3mg of Copper.
• 1.2kg of Mustard green = 18mg of Iron.
• 1kg of Mustard green = 5mg of Manganese.
• 7.8kg of Mustard green = 70mcgs of Selenium.
• 7.5kg of Mustard green = 15mg of Zinc.

Health Benefits of Mustard green (Raw)

The cholesterol-lowering ability of steamed mustard greens is second only to steamed collard greens and steamed kale in a recent study of cruciferous vegetables and their ability to bind bile acids in the digestive tract. When bile acid binding takes place, it is easier for the bile acids to be excreted from the body. Since bile acids are made from cholesterol, the net impact of this bile acid binding is a lowering of the body's cholesterol level. It's worth noting that steamed mustard greens (and all steamed forms of the cruciferous vegetables) show much greater bile acid binding ability than raw mustard greens.
For total glucosinolate content, mustard greens rank high on the list of commonly eaten cruciferous vegetables, and in one study, were second only to Brussels sprouts in terms of total glucosinolate content. Glucosinolates are phytonutrients that provide us with unique health benefits because they can be converted into isothiocyanates (ITCs) that have cancer-preventive properties. All cruciferous vegetables have long been known to contain glucosinolates, but it's recent research that's made us realize how valuable mustard greens are in this regard.
The cancer protection we get from mustard greens may be largely related to two special glucosinolates found in this cruciferous vegetable: sinigrin and gluconasturtiian. Sinigrin can be converted into allyl-isothiocyanate (AITC) and gluconasturtiian can be converted into phenethyl-isothiocyanate (PEITC). Both AITC and PEITC have well-documented cancer-preventive and anti-inflammatory properties.