What Are Mustard Greens?
Mustard greens, commonly known as Sarson, are dark green leafy vegetables with a slightly peppery taste. They are widely used in Indian cuisine (especially sarson ka saag) and are packed with vitamins, minerals, antioxidants, and fiber that support immunity, digestion, heart health, and overall wellness.
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Mustard Greens Nutrition (Per 100 grams)
| Nutrient | Amount |
|---|---|
| Calories | 27 kcal |
| Carbohydrates | 4.7 g |
| Fiber | 3.2 g |
| Protein | 2.9 g |
| Fat | 0.4 g |
| Vitamin A | 151 mcg |
| Vitamin C | 70 mg |
| Vitamin K | 257 mcg |
| Calcium | 115 mg |
| Iron | 1.6 mg |
| Antioxidants | High |
Health Benefits of Mustard Greens (Sarson)
1️⃣ Boosts Immunity
- Very rich in vitamin C
- Helps fight infections
- Strengthens immune system
2️⃣ Improves Digestion
- High fiber supports gut health
- Prevents constipation
- Improves metabolism
3️⃣ Supports Heart Health
- Helps lower bad cholesterol (LDL)
- Supports healthy blood pressure
- Protects heart function
4️⃣ Strengthens Bones
- High in calcium and vitamin K
- Supports bone density
- Helps prevent osteoporosis
5️⃣ Improves Eye Health
- Rich in vitamin A
- Protects vision
- Reduces eye strain
6️⃣ Aids Weight Loss
- Low in calories
- Keeps you full for longer
- Reduces unhealthy cravings
7️⃣ Supports Detoxification
- Helps cleanse liver
- Removes toxins from the body
8️⃣ Anti-Inflammatory Properties
- Helps reduce inflammation
- Beneficial for joint pain
Best Time & Way to Eat Mustard Greens
✔ Morning or lunch time
✔ Lightly cooked for best digestion
✔ With healthy fats (ghee, mustard oil)
Recommended Daily Intake:
➡ 1 cup cooked mustard greens
Best Ways to Eat Mustard Greens
- Sarson ka saag
- Stir-fried mustard greens
- Mustard greens soup
- Mixed green saag
Possible Side Effects of Mustard Greens
❌ Excess consumption may cause:
- Thyroid issues (if eaten raw in excess)
- Gas or bloating
➡ Cooking reduces side effects.
Mustard Greens During Pregnancy
✔ Safe when cooked properly
✔ Rich in folate and iron
✔ Supports baby’s growth
Frequently Asked Questions (FAQs)
Q1. Can mustard greens be eaten daily?
Yes, in moderate quantity.
Q2. Are mustard greens good for immunity?
Yes, very rich in vitamin C.
Q3. Are mustard greens good for bones?
Yes, due to calcium and vitamin K.
Q4. Are mustard greens good for weight loss?
Yes, low calorie and high fiber.
Q5. Are mustard greens better raw or cooked?
Cooked is better for digestion.
Conclusion
Mustard greens are a nutrient-dense leafy vegetable that support immunity, digestion, heart health, bone strength, weight management, and detoxification. Including sarson in your diet is a delicious and healthy way to improve overall wellness.
