Mustard green is a green leafy vegetable from Brassica family and closely related 
to kale and broccoli. One cup of chopped mustard green weighs about 56 grams and provides 3 grams of carbohydrates, 2 grams of fiber and 2 grams of protein.
Average calories: 20 per one cup, chopped.
|
Mustard Green: one cup, chopped |
|
|
Carbohydrate |
3 |
|
Fiber |
2 |
|
Protein |
2 |
|
Fat |
0 |
|
Calories |
20 |
Vitamins found in higher amounts: vitamins A, K, C, B9, E and B2. One cup of chopped mustard green contains 5880 IU of Vitamin A, 280 mcg of vitamin K, and 40 mg of vitamin C.
Minerals found in higher amounts: manganese, potassium, calcium, magnesium, and iron.
Phytonutrients found in higher amounts and their health benefits: the phytochemicals are carotenoids (beta-carotene, lutein, and zeaxanthin) andglucosinolates.
Carotenoids are antioxidants with protective effects on the eyes and promote healthy vision. They may also show protective activities against the lungs and bladder cancers.
Glucosinolates are sulfur-containing phytonutrients found in Brassica family. They can convert into isothiocyanates in the body and have cancer-preventing properties.
The two glucosinolates found in mustard green are sinigrin and gluconasturtiian. Sinigrin and gluconasturtiian can be converted in the body into allyl-isothiocyanate and phenethyl-isothiocyanate, respectively. They have anti-cancer and anti-inflammatory properties and also can enhance liver detoxification by stimulating enzymes involved in both phase I and phase II of detoxifying processes.
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