The green veggie you’re not eating enough of, according to a dietitian

By Shyla Cadogan, RD

We all know and love broccoli but generally overlook another member of the Brassica family that deserves some time in the spotlight. Make some room for mustard greens, a peppery veggie that you should be eating more of — here’s why.

Like other dark leafy greens, mustard greens score high on the list of nutrient-dense foods. So, why not introduce them to your diet if you haven’t already? Research consistently shows us that leafy greens may help protect against various chronic illnesses. Mustard greens grow best in colder temperatures and can vary greatly in color. You’ll probably find green ones, but they can even be dark red!

The leafy veggie is often eaten worldwide in Indian, Japanese, Thai, Chinese, and Vietnamese cuisines. In the United States, mustard greens are an iconic part of Southern cuisine but aren’t that popular elsewhere. Still, while kale and broccoli have gotten more love in the greater health space, mustard greens have held their own in cultures that have included them in their meals for years.

Mustard greens are really nutritious and packed with tons of good stuff your body needs. They are full of antioxidants, meaning they can help protect you against oxidative stress caused by free radicals. This means they can help reduce inflammation! They also boast fiber and are pretty low in calories. This makes them a high-volume food that can help keep you full while eating fewer calories.

Not to mention, they boast over 100% of your daily value for vitamin K, a fat-soluble vitamin that many people don’t eat enough of. The greens also contain other fat-soluble vitamins like A and E. Cooking can enhance the absorption of these vitamins even more. This vegetable is also uniquely rich in glucosinolates, which are sulfur and nitrogen-containing compounds found in various veggies in the Brassica crew, like broccoli, cauliflower, and kale. They have anti-inflammatory properties and may be protective against cancer.

These greens are a bit spicier in flavor than kale or Brussels sprouts, but you can get creative with them in the kitchen thanks to their unique flavor profile. Simply cooking them up in a pan with garlic, olive oil, salt, and some lemon juice is a perfectly simple way to try them out.

You can even add them into smoothies if you pair them with sweeter fruits like bananas and dates to cut through the “bite” from the greens. I most often like to just toss mine into soup! So, if you haven’t tried mustard greens, look for them the next time you are grocery shopping. Diversifying your vegetable intake not only makes things more exciting in the kitchen but helps you diversify your diet as well.

Source: Study Finds

Shyla Cadogan is a DMV-Based acute care Registered Dietitian. She holds specialized interests in integrative nutrition and communicating nutrition concepts in a nuanced, approachable way.

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