Green vegetables are an essential part of the family meal. Green vegetables provide fiber, vitamins, minerals, calcium, and countless other nutrients. Among the best vegetables, green mustard greens are a type of vegetable you shouldn’t miss.
Green mustard greens are one of the richest sources of calcium, with 118mg of calcium in 100g of vegetables, 7 times the amount of calcium in 100ml of bone broth (17mg). This vegetable is very familiar in the daily meals of Vietnamese people, bringing many health benefits that not everyone knows.
Great source of vitamin K
What are the benefits of eating green mustard greens? Green mustard greens contain a large amount of vitamin K, enough for the body’s daily needs.
If the body lacks vitamin K, it can lead to blood clotting disorders or health problems related to the heart and osteoporosis.
In fact, recent studies have shown that vitamin K deficiency may be related to an increased risk of cognitive decline, memory loss, and Alzheimer’s disease.
The benefits of green mustard greens come from their excellent vitamin K content. With just one cup of green mustard greens (about 56g), you provide the body with 120% of the vitamin K it needs daily.
Boost immune system
Green mustard greens contain a rich amount of vitamin C, which helps boost the immune system. Just a bowl of mustard green soup (equivalent to 56g of fresh vegetables or 140g of cooked mustard greens) can provide more than 1/3 of the daily vitamin C requirement.
In addition, vitamin A in green mustard greens also helps promote the growth and division of T cells, a type of white blood cell necessary to help fight against infections.
Protect cardiovascular health
Green mustard greens contain compounds that have a cholesterol-lowering effect. Therefore, eating mustard greens regularly indirectly supports the heart and is good for the body’s blood vessels.
Especially when green mustard greens are cooked by boiling or steaming, the effectiveness of reducing cholesterol is greater than when eaten raw.
Improve eye health
Green mustard greens contain two compounds, lutein and zeaxanthin, which play an important role in protecting the eyes. Specifically, these two compounds help protect our retinas from oxidation and filter out blue light that can be harmful to the eyes.
Anti-aging and skin beauty
For dark green leafy vegetables like green mustard greens, they always contain a high level of vitamins. These vitamins provide essential folic acid for blood cells, help with oxidation prevention, and keep the skin rosy and vibrant.
Bone Health
Green mustard greens are an excellent source of vitamin K. Just a bowl of green mustard greens on average meets the body’s daily vitamin K needs. Vitamin K is essential in the blood clotting process and is good for the heart, bones, and joints. Vitamin K deficiency can lead to a high risk of heart disease and osteoporosis, fractures, and even an increased risk of cognitive decline, memory loss, and Alzheimer’s disease. The abundant calcium in this vegetable also helps to strengthen bones and maintain the health of the skeletal system.
Delicious dishes made from green mustard greens:
Boiled green mustard greens
Prepare
Wash green mustard greens, cut into bite-sized pieces (4-5cm)
Peeled and washed ginger, crushed
Salt
How to boil green mustard greens
You boil water in a pot, add ginger and a pinch of salt. Keep the heat at medium.
Bring to a boil, then add the greens. Do not cover tightly as it will make the greens turn yellow.
Stir the greens in the water and let them soak for about 10 minutes.
Taste and when they are tender, turn off the heat, transfer the greens to a plate (you can add MSG or a little sugar to the boiling water if you like). Remember the principle “soft greens, crunchy vegetables”. The way to boil green mustard greens is not to cook until fully cooked, as they won’t taste as good.
Stir-fried green mustard greens with garlic
Prepare
Wash green mustard greens, cut into bite-sized pieces (4-5cm)
Peel the garlic, crush
Salt, seasoning powder, cooking oil
How to stir-fry green mustard greens with garlic
You bring a pot of water to a boil, blanch the greens for a moment, then remove and soak in cold water to keep them green.
Next, you heat a pan, add garlic to stir-fry until fragrant, then add the greens to stir-fry.
Season to taste.
Stir-fry until the greens are tender, then turn off the heat and transfer the greens to a plate. Serve hot.
In addition, you can also make the following dishes:
Korean grilled meat wrapped in green mustard greens
Beef wrapped in green mustard greens
Steamed ginger fish fillet wrapped in green mustard greens
Steamed chicken with green mustard greens
Stir-fried green mustard greens with pork/beef
Stuffed green mustard greens with oyster sauce
Egg omelette with green mustard greens
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