Do you want to mix your green vegetable intake? Check out mustard green!

A vertical close-up picture of mustard green growing in the garden in bright sunshine. There is green and white text in the middle and at the bottom of the frame.

This peppery plant gives every meal a unique taste and important nutrition.

Here's everything we cover in this article:

What are mustard greens?

Mustard green is similar to Kale and Collard Greens, all part of the Brassica genus.

Brassica juncea or brown mustard is commonly grown for its seeds. These can be used entirely for cooking or ground to produce – you guessed it – brown mustard, a delicious and popular spice.

A close-up of a wooden scoop with yellow mustard seeds on a countertop, on a soft focus background.

In addition to the seeds, the leaves of this plant can also be eaten. They offer a peppery, bitter bite similar to the spicy sandwich you know and love.

These leafy greens are generally steamed or sautéed, which helps to reduce the sharpness.

A close-up of light green leafy vegetables, slightly steamed.

Similar to Collard Greens with added bacon, they can also be placed in a casserole or braised with some apple cider vinegar.

The leaves can also be eaten raw by adding some seasoning to a salad or a homemade pesto. You can even try mustard green chips as a snack This recipe from our sister site Foodal.

Nutritional composition

You can spice up your taste buds and improve your nutrient intake! They are considered nutritious foods, which means that they bring a lot of food to the table in relation to the amount of calories they contain.

A close-up of green leaves placed on a wooden cutting board in the kitchen on a dark soft focus background.

A cup of cooked leaves contains only 36 calories, but provides 17 percent of the recommended daily calcium intake for adults, 8 percent of the daily phosphorus requirement, almost 100 percent vitamin A and more than 8 times the recommended daily amount of vitamin K.

Health benefits

That's a lot of strength for a small sheet! This nutrient density brings us many health benefits.

Much of the vitamin A comes from the carotenoids lutein and zeaxanthin. These antioxidants support our retina. Lutein may also reduce the risk of certain types of cancer, such as colon and breast cancer.

A close-up of large green leafy plants growing in the garden with dark green leaves and white veins. There is a floor path to the right of the frame.

Vitamin A also helps in cell reproduction and differentiation, as is necessary, for example, for the process that distinguishes a hair cell from a skin cell.

Vitamin K is particularly high in these vegetables. This vitamin is most commonly known for its role in blood clotting. Many people taking blood-thinning medications are asked to limit their vitamin K intake. Ask your doctor about specific recommendations.

In addition to clotting, vitamin K also helps with bone formation and regulation of certain enzymes. Vitamin K is unique because it is not only found in our diet, but can also be produced by bacteria in the intestine.

They also provide some fiber that we know supports digestion and helps us feel fuller.

Selected varieties

Are you ready to take advantage of this for yourself? If you want to grow your own, there are several varieties to choose from.

A close-up of & # 39; Southern Giant Curled & # 39; growing in the garden.

Southern Giant Curled

Try this "Southern Giant Curled" option by Burpee for a classic spicy taste or these "soft green" seeds, by Eden Brothersfor a milder taste.

A close-up of the large purple leaves of & # 39; Red Giant & # 39; growing in the garden in bright sunshine.

"Giant red"

Check out this Japanese strain “Giant Red” to find something really unique. also from Burpee.

Mustard magic

These leafy greens come in a variety of varieties and all offer a variety of health benefits that, I dare say, make them magical.

A close-up of mustard green plants growing in the garden with large leaves, shown with slight drops of water on the foliage.

How do you bring that special taste to your table? Write a comment below with your most magical mustard green ideas.

More information on growing Leafy greens in the vegetable gardenNext, check out these articles:

  • What Are The Health Benefits Of Native Collard Greens?
  • 7 of the best Collard Greens strains that grow at home
  • How to harvest beet greens

© Ask the experts, LLC. ALL RIGHTS RESERVED. For more information, please see our Terms of Use. Product photo via Eden Brothers. Uncredited photos: Shutterstock.

The content of this article has been reviewed and verified by a registered nutritionist for informational purposes only. This article should not be construed as personalized or professional medical advice. Gardener & # 39; s Path and Ask the Experts, LLC assume no liability for the use or misuse of the material set out above. Always consult a doctor before changing your diet or using supplements or manufactured or natural medicines.

Via Tori Vallana, RD, LDN

Tori Vallana is a registered nutritionist with a passion for simplifying food and nutrition. She has an associate's degree in baking and pastry and a bachelor's degree in nutrition and dietetics. Tori loves looking for quality products at their local farmers market and encourages her patients to do the same!