Mustard greens are the edible leaves of the mustard plant called Brassica juncea. The vegetable is known for its peppery and slightly bitter flavor and is favored for sautés and soups. In India where it originated, mustard greens are a primary ingredient of a traditional curry dish which was back then served with unraised bread made from non-GMO corn. In China, meanwhile, a thicker-stemmed variety of mustard greens is made into naturally fermented pickles preserved utilizing brine.
Mustard greens have been grown for quite some time in the United States and this convenient availability of the vegetable is fortunate as it’s packed with goodness to help you in your health and wellness quest.
Read further and learn more about the benefits of mustard greens and why the Superhuman Food Pyramid recommends this vegetable.
Mustard Greens’ Benefits:
Mustard greens belong to the Brassica species just like broccoli, cabbage, cauliflower, and collards. Brassica vegetables continue to be the subject of studies as this species’ glucosinolates content shows promise for treating a host of illnesses. Glucosinolates, once these interact with particular enzymes or get digested, bring about phytochemicals called isothiocyanates.
One type of isothiocyanate called sulforaphane or SFN, for instance, functions by generating the antioxidant glutathione. This release of glutathione in the blood inhibits oxidative stress-induced cell death in the brain of Parkinson’s disease patients, essentially confirming SFN’s therapeutic potential for Parkinson’s disease.
The glutathione induced from the glucosinolates in Brassica vegetables not only functions as an antioxidant. It’s been found in a study that it works directly as a detoxifying agent, too, and eating Brassica vegetables like mustard greens on a regular basis has been associated with lowered coronary heart disease risk. Isothiocyanates have been found to induce the body’s anti-inflammatory response, too, and according to a medical review published on the Journal of Translational Medicine, may prove helpful in reducing the risk of and potentially rendering therapy for ischemic stroke. Eating mustard greens as well as other Brassica vegetables has been found helpful in reducing the risk of bladder cancer, lung cancer, and colon and breast cancer.
Mustard Greens’ Practical Uses:
Brassica vegetables in general have been found to better retain their healthful goodness when steamed. Also, the phytochemicals in mustard greens may react with carbon steel so make sure to utilize only stainless steel kitchen knives and stainless or glass cookware.
Mustard greens are available year-round though are more readily available and nutritionally superior from December through April. Should you have an oversupply, you may pickle your mustard greens. Wash the leaves and leafstalks thoroughly, pat dry, and place in the food dehydrator for two hours. Afterwards, sprinkle salt on the mustard greens, utilizing about half a cup of salt for every kilo of the vegetable. You may add your choice of spices and herbs like garlic and ginger as well. Arrange in layers inside a ceramic fermenting crock, press down to bring out the brine, and cover afterwards. The pickles may already be eaten after a week. You may want to rinse the pickles with running water to remove the excess salt. You can then use these in salads, soups, or sautés.
In the next post, I’ll tell you the benefits of nori that will help you in your quest to Become Superhuman.
In the meantime, if you care to jump ahead, here is a complete listing of the vegetables on Superhuman Food Pyramid:
• Bok Choy
Also avoid if autoimmune disease or nightshade sensitivity:
If you have questions, comments or feedback about the benefits of mustard greens, the Superhuman Food Pyramid, this website, or other aspects of Becoming Superhuman, then leave your thoughts below, as well as any tips you have on the benefits of mustard greens.