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Health benefits of mustard greens or sarson saag

Add this sarson saag or mustard greens to your diet to maintain heart health, detox your body and aid weight loss.

Written by Bhakti Paun Sharma |Updated : April 4, 2016 5:17 PM IST

Read this in Hindi.

Mustard greens or sarson saag is incredibly healthy, packed with huge amounts of minerals and vitamins, and has very few calories. Consuming mustards on a regular basis will broaden your nutrient consumption, provide you with energy, as well as include a distinctive splash of color to just about any dish you prepare. Mustard greens offer an abundant mixture of vitamins, minerals, dietary fiber as well as protein. There are numerous advantages of ingesting mustard greens. Dr Aastha Sharma, Dietitian at Nayati Hospital, Mathura shares with us the following 11 health benefits of mustard greens or sarson saag.

1. Rich in Antioxidants

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Mustard greens supply the greatest amounts of three powerful antioxidants: vitamin K, vitamin A and vitamin C. Also, they are an excellent source of manganese, folate and also vitamin E. Vitamin E, C and A help destroy free radicals, which damage the cell membranes. Together they provide wonderful benefits to people struggling with asthma, heart diseases and menopausal symptoms.

2. Helps in Detoxification

The antioxidants and sulfur in mustard greens trigger detoxifying actions, which help in maintaining cardio health, avoid cancer and also prevent various other long-term illness and diseases. You can detox yourself with this expert recommended diet plan too.

3. Anti-Inflammatory

Avoiding long-term swelling is important in lessening the risk of cancer, cardiovascular disease, arthritis and much more. Vitamin K and omega-3 fatty acids are a couple of anti-inflammatory agents present in mustard greens.

4. Prevents cancer

Mustard greens help to prevent cancer because of anti-oxidant and anti-inflammatory properties present in it. Research indicates that it can be useful in preventing cancers of bladder, colon, breast, lungs, prostrate and ovary.

5. Healthy heart

Mustard greens assist cardio health in a number of methods. They help in decreasing levels of cholesterol and provide good quantities of folate. Folate can help avoid homocysteine build-up, a contributing element in cardiovascular disease.

6. Dietary Fiber

Mustard greens are a fantastic method of obtaining dietary fiber. It encourages good colon health, manage metabolism and also help with digestion.

7. Bone Health

An excellent source of both calcium and potassium, mustard greens encourages good bone health and assists in preventing bone diseases like brittle bones.

8. Weight loss

Vegetables with higher quantities of dietary fiber like mustard greens assist in managing the metabolism and sustain a sound body weight.

9. Promotes lung health

Carcinogen within tobacco smoke causes vitamin A insufficiency, which in turn leads to emphysema. This cycle could be reversed by consuming a diet abundant with vitamin; therefore, mustard greens are helpful in maintaining healthy lungs.

10. Improves mental health

As we grow older, our mental performance usually diminishes. Studies have demonstrated that ingesting three servings of green leafy vegetables every single day might help reduce the loss of mental function simply by 40%.

11. Helps asthma patients

Vitamin C in mustard greens aids in the breakdown of an inflammatory substance, histamine, that is overproduced in people struggling with asthma. Moreover, the magnesium content helps relax the bronchial tubes and lungs.

Mustard seeds in routine diet

Mustard greens is prepared in North India in a traditional manner popularly called sarson ka saag. Apart from this, mustard greens can also be cooked with lentils or incorporated in soups or even pasta. They are also used preparing healthy and delicious salads. You can also make this green parantha using sarson leaves.

Patients using anticoagulants or those with kidney stones should not incorporate mustard greens in any form in their diet. Mustards include oxalic acid, a naturally-occurring substance present in several veggies, which might crystallise as oxalate stones within the urinary tract in certain people. Therefore, individuals with known oxalate urinary tract stones are encouraged to avoid eating vegetables belong to Brassica family.

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