Dr. Mercola: Mustard And Greens In The List Of Boons For Health
We all have known this since ages that greens and vegetables have excellent disease fighting properties and are good for health. But more so now, recent studies have reported that seeds like mustard are completely a boon for overall health. A 2010 study found that having just one extra serving of leafy greens a day lowered the risk of type II diabetes by 14 percent.
The antioxidants and phytochemicals in leafy greens and seeds have excellent disease fighting properties that can even prevent a DNA from mutation. Leafy greens possess ability to increase the activation of a gene called t-bet in the lining of the digestive tract which helps in immune system functioning, helping in the production of interleukin-22 which is a hormone that protect the body from bacteria that harm the body.
Mustard greens have claimed their reputation to cancer fighting abilities. Coming from the cabbage, broccoli and radish family, this mustard can bind bile acids and hence can help in lowering cholesterol of the body by enhancing up the excretion of the same from the body.
Mustard greens are high in glucosinolate, which is a plant chemical being converted into the body to isothiocyanates which has excellent cancer fighting properties. It supports cancer protection by boosting the body’s detoxification systems.
Mustard greens can be eaten as steamed which have much nutritional content with an enormous 922 percent of daily vitamin K, 96 percent of daily vitamin A and 47 percent of your vitamin C per 150 grams of the seeds.. Mustard also contains a number of antioxidant compounds such as Hydroxycinnamic acid which inhibits lung adenocarcinoma cells. It also helps in fighting multiple drug resistant mycobacterium tuberculosis and malaria.
Mustard also contains Quercetin which is a free radical fighter. It also contains Isohamnetin which induce cell death in cancer death and Kaempferol which has hypoglycemic and neuroprotective effects.
According to The World's Healthiest Foods, "All cruciferous vegetables have long been known to contain glucosinolates, but it's recent research that's made us realize how valuable mustard greens are in this regard.
The cancer protection we get from mustard greens may be largely related to two special glucosinolates found in this cruciferous vegetable: sinigrin and gluconasturtiian.
Sinigrin can be converted into allyl-isothiocyanate (AITC) and gluconasturtiian can be converted into phenethyl-isothiocyanate (PEITC). Both AITC and PEITC have well-documented cancer-preventive and anti-inflammatory properties."
The recommended diet to be included is 1.5 cups of mustard greens into your meals at least two to three times per week. They are a house of phosphorous, iron, calcium, zinc, magnesium and manganese.