Health & Life

Cheap Winter Vegetables: Higher in Calcium than Eggs and Milk, Better than Boiled Meat Broth, Excellent Source of Vitamin K – Buy Now!

This is a common vegetable found in Vietnamese markets, but many people are unaware of its useful benefits.

12 March, 2024

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Planting more mustard greens in winter, with a very cheap price of only a few thousand per kilogram. Mustard greens are usually pickled with salt. The taste of them is bitter and crunchy. The bitter taste helps mustard greens resist pests and diseases, so they are less likely to be sprayed with pesticides. There are many delicious dishes made from mustard greens, such as boiled greens dipped in fish sauce and cooked with snakehead fish.

According to nutritional analysis, mustard greens have many nutrients that are good for health. For example, 100g of mustard greens contains up to 118mg of calcium, which is 7 times higher than the amount of calcium in 100ml of bone broth (17mg) and more than the calcium in 100ml of fresh milk from many brands on the market. Therefore, mustard greens are extremely good for health.

Countless amazing benefits

Enhances natural calcium absorption

The calcium in mustard greens is organic and easily absorbed. Mustard greens are rich in calcium and also a great source of vitamin K. Vitamin K helps with calcium absorption in the bones. According to nutritionists, a medium bowl of mustard greens meets the body’s daily vitamin K needs. Vitamin K, when combined with calcium, helps strengthen bone density, reduce the risk of osteoporosis and fractures. Mustard greens are good for children, adults, and the elderly…

Good for cardiovascular health

An analysis of 8 studies showed that increasing the consumption of green leafy vegetables like mustard greens can reduce the risk of cardiovascular disease by 15.8%. Mustard greens contain flavonoids and beta-carotene, which are antioxidants that have been shown to reduce the risk of heart disease and death. Eating mustard greens helps reduce the risk of disease in people with high cholesterol, prevent atherosclerosis and stroke. However, it’s better to cook them by boiling or steaming instead of stir-frying with pickled salt. Mustard greens also contain minerals like magnesium and vitamin K, which contribute to better cardiovascular health and help regulate blood pressure.

Excellent cancer prevention

Mustard greens contain glucosinolates, a compound that helps protect cells against DNA damage and inhibit the growth of cancer cells. The high concentration of lutein in mustard greens also helps reduce the risk of breast cancer and colon cancer. According to a study conducted by West Virginia University (USA), mustard greens have the ability to prevent many types of cancer.

Boosts immune system and resistance

A bowl of mustard greens provides you with 1/3 of your daily vitamin C needs. Vitamin C helps with antioxidant activity and improves the immune system. Moreover, mustard greens are rich in vitamin A, which enhances immunity and increases resistance. These are two important vitamins for the body. Mustard greens are also high in dietary fiber, which improves digestion, cleanses internal organs, and enhances the growth of beneficial gut bacteria.

Improves vision and eye health

Studies have shown that consuming foods rich in lutein and zeaxanthin can help prevent age-related macular degeneration, the leading cause of blindness worldwide. The lutein and zeaxanthin in mustard greens are essential for eye health. These compounds protect your macula from oxidative damage and filter harmful blue light.

Anti-oxidant and anti-aging

Mustard greens contain high levels of vitamins A, B6, C, and E, which neutralize free radicals and slow down the aging process. Therefore, eating mustard greens can make you look younger, prevent premature aging, and support great health.

However, please note: Mustard greens are high in oxalic acid, so eating large amounts at once can increase the risk of kidney stones. Patients with severe kidney stones should limit their consumption or take precautions before cooking.

Delicious dishes made from mustard greens

Mustard greens have a bitter and crunchy taste, so they can be used to make many delicious dishes.

The simplest dish is boiled mustard greens dipped in fish sauce, which is a popular dish in Vietnamese households. Young mustard greens are boiled and added a little salt for a fresh green color. Boiled eggs are the main accompaniment, beaten with soy sauce or fish sauce to make the dipping sauce.

Mustard greens soup with meat: When the mustard greens are still young, they are chopped and cooked with meat, seasoned with ginger or cooked with snakehead fish, which is very delicious. You just need to boil the fish and remove the meat. Crush the fish bones and strain the broth, then add the chopped mustard greens and simmer until tender. Season with salt, chopped ginger leaves. Sauté the fish meat with onions and herbs separately. Ladle the soup into a bowl, top with the sautéed fish meat, and you have a delicious mustard greens soup.

Pickled mustard greens: This is a popular pickled dish in Vietnam. Note that you should only eat when the pickled mustard greens have turned yellow, and avoid eating raw soaked mustard greens, which is not good for health.

Frequently asked questions

Mustard greens are packed with nutrients, including calcium, vitamin K, flavonoids, beta-carotene, and lutein. They enhance calcium absorption, improve cardiovascular health, boost the immune system, protect against cancer, improve eye health, and provide anti-oxidant and anti-aging effects.

The organic calcium in mustard greens is easily absorbed by the body. Vitamin K, also found in abundance in mustard greens, aids in calcium absorption in bones. Together, these nutrients strengthen bone density and reduce the risk of osteoporosis and fractures.

Increasing the consumption of mustard greens and similar leafy greens can reduce the risk of cardiovascular disease by 15.8%. They contain flavonoids and beta-carotene, which are powerful antioxidants. Cooking methods like boiling or steaming are recommended over stir-frying to retain their nutritional value.

Mustard greens contain glucosinolates, which protect cells from DNA damage and inhibit cancer cell growth. The high concentration of lutein also contributes to a reduced risk of breast and colon cancer. Research from West Virginia University supports the cancer-preventive properties of mustard greens.

Mustard greens provide a good amount of Vitamin C, meeting 1/3 of your daily requirement. They are also rich in Vitamin A, both of which enhance the immune system and increase resistance against diseases.

The presence of lutein and zeaxanthin in mustard greens helps prevent age-related macular degeneration, the leading cause of blindness. These compounds protect the macula and filter harmful blue light, thus improving overall eye health.

Mustard greens are high in oxalic acid, so consuming large amounts at once can increase the risk of kidney stones. Individuals with severe kidney stone issues should exercise caution and consult a healthcare professional before including them in their diet.

Popular Vietnamese dishes include boiled mustard greens dipped in fish sauce, mustard greens soup with meat or snakehead fish, and pickled mustard greens. Young mustard greens are preferred, and it’s important to note that pickled mustard greens should be eaten only when they turn yellow.