Vegetable – Organic Mustard Greens Spinach (সরিষা শাক – অর্গানিক) Sorisha Shak

The following nutrition information is provided by the USDA for one cup (56g) of raw, chopped mustard greens.

Mustard greens are a very low-calorie food that provides your body with energy primarily in the form of complex carbohydrates. If you consume one cup of chopped mustard greens you’ll get just under 3 grams of carbohydrate. You’ll benefit from nearly 2 grams of fiber and just under 1 gram of naturally occurring sugar.

Mustard greens also provide vitamin C. A one-cup serving gives you 65% of your total recommended daily intake (if you consume a 2,000 calorie per day diet). Mustard greens are also an excellent source of folate.

When you consume mustard greens, you’ll also get vitamin E, thiamin, vitamin B6, riboflavin, and niacin. Mustard greens are a good source of manganese. Other minerals in mustard greens include calcium, iron, magnesium, potassium, phosphorus, copper, zinc, selenium, and sodium.

Like other dark, leafy greens, mustard greens are a smart addition to your diet, with many valuable nutrients.

The vitamin C in mustard greens also provides benefits. The vitamin acts as an antioxidant to protect cells in your body from free-radical damage. Vitamin C also helps your body to absorb iron—an important mineral needed for a healthy body.

Some people use certain types of mustard and mustard greens for medicinal purposes. Typically it is black mustard or black mustard greens (Brassica nigra) that are used for ailments ranging from the common cold to rheumatism and osteoarthritis. Black mustard seed is sometimes also taken as a diuretic, an appetite stimulant, or to induce vomiting. However, there is not enough scientific evidence to support the use of mustard greens for these uses.4

Mustard allergies are not uncommon, however, much of the published literature refers to mustard seed rather than mustard greens. Still, other foods derived from the mustard plant including mustard leaves, seeds and flowers, sprouted mustard seeds, mustard oil, and foods that contain these items are likely to cause reactions in people with mustard allergy.

Symptoms of a mustard allergy may be mild or severe. They generally come on shortly after consuming the mustard product. You may experience a rash or a tingly, itchy feeling in the mouth. Difficulty breathing is also possible. If you suspect a mustard allergy, seek the guidance of a qualified healthcare provider.

Because vitamin K helps regulate blood clotting, people who take certain blood thinners need to consume consistent amounts of vitamin-K rich foods, such as mustard greens and other dark, leafy greens. The right amount of dietary vitamin K intake varies from person to person, so if you are taking blood thinners, discuss your diet with your doctor.5

Many grocery stores carry mustard greens in the produce section because their popularity has increased. There are several nutritious varieties of mustard greens; the most common is called Brassica juncea. You may see bright green mustard greens (such as Florida broad leaf mustard) or deep purple greens (like ruby streaks mustard greens). There are also curly varieties of mustard greens.

Mustard greens are a cool-weather crop, but you can likely find them in your supermarket all year round. Look for fresh, bright green leaves with few blemishes.

Store mustard greens in the refrigerator the same way that you would store other fresh greens. You can wash your greens immediately when you bring them home from the market. Some experts recommend that you store them in the refrigerator in a large bowl covered in plastic wrap or in a sealed plastic bag with a paper towel inside.

You can use mustard greens in the same way that you would use other types of leafy greens, such as spinach or kale. Toss them into a salad, blend into a smoothie, or sauté them and enjoy with eggs or fish.