A 2010 study found that eating just one extra serving of leafy greens a day could reduce the risk of type 2 diabetes by 14%. Fresh vegetables are low in calories and net carbs but high in beneficial fiber, and vitamins and minerals as well as a wide variety of antioxidants and other disease-fighting compounds.
Plants have phylochemicals in them that have potent anti-inflammatory capacity, and some can even help in the elimination of carcinogens. Eating higher vegetable intake helps to:
- Lower risks of high blood pressure and stroke
- Lower risks of certain types of cancer
- Reduced risk of kidney stones and bone loss
- Higher scores on cognitive test
- Higher antioxidant levels
- Lower biomarkers for oxidative stress
- Lower risk for Alzheimer’s disease
- Lower risk for eye diseases
- Fewer digestive problems
Some veggies are more beneficial than others are. One of the veggies gaining in favor and popularity are mustard greens. The mustard is a relative of cabbage, broccoli and radish veggies. By steaming mustard greens it gives potent cholesterol-lowering abilities as it has the ability to bind bile acids, composed of cholesterol.
A plant chemical that your body converts into isothiocyanates (ITCs) is in glucosinolate, which is found in mustard greens and has anti-cancer properties. Cancer protection is a primary benefit of mustard greens according to studies. The World’s Healthiest Foods say, “all cruciferous vegetables have long been known to contain glucosinolates, but it’s a recent research that’s made us realize how valuable mustard greens are in this regard.” The anti-inflammatory and antioxidant activity of mustard greens also help to protect against cancer by supporting your body’s detoxification systems.
A number of valuable antioxidant compounds are found in mustard, such as:
- Hydroxycinnamic acid
The roots, seeds and leaves in the mustard plant can all be used. Seeds are especially used in Chinese medicine for abscesses, bronchitis, asthma, colds, rheumatism, toothaches, aches and pains, bladder inflammation, ulcers and various gastrointestinal ailments. Mustard was also used in baths to alleviate inflammation, as it helps to increase the blood flow.
You can eat mustard greens and sprouted mustard seeds in a number of ways. Toss them into your salad or add them as a steamed or sautéed side dish. By sautéing, braising or steaming the leaves it will cut down some of the bitterness. Use the sprouts into smoothies. Many other recipes can be found by goggling the Internet to use in your daily diet. Let’s all do everything possible to prevent the risk of cancer.
–Dr Fredda Branyon