Broccoli is a common vegetable in Vietnamese daily meals. However, not everyone knows all about the wonderful effects of this vegetable. Mustard greens are also known as broccoli, mustard greens, and mustard greens. It has the scientific name of Brassica juncea (L.). This kind of cabbage is often used to boil, cook soup or stir-fry, used as a raw salad.
Mustard greens are low in calories but high in fiber and essential vitamins and minerals. In particular, they are a good source of vitamins C and K. Mustard greens are easy to grow and harvest by transplanting methods. This type of vegetable is grown year round with a crop of about 40 to 45 days.
6 effects of green vegetables
1. What is the use of broccoli? Great source of vitamin K
Mustard greens contain a large amount of vitamin K, which is sufficient for the body’s daily needs. If the body is deficient in vitamin K, it is easy to lead to blood clotting or to have health problems related to heart and osteoporosis. Even some recent studies suggest that vitamin K deficiency may be linked to an increased risk of brain function loss, dementia and Alzheimer’s disease.
2. Help strengthen the immune system
Because mustard greens contain a plentiful amount of vitamin C, it will also help boost the immune system. Just one bowl of vegetables (equivalent to 56g of fresh vegetables or 140g of cooked vegetables) can provide more than 1/3 of the daily vitamin C requirement.
In addition, the vitamin A in broccoli also promotes the growth and division of T cells, a type of white blood cell that is needed to help fight infections.
3. The effect of green vegetables helps protect heart health
In mustard greens there are compounds that work to control cholesterol. Therefore, if you eat vegetables regularly will indirectly support the heart, good for the blood vessels of the body. In particular, when mustard greens are cooked in a boiled and steamed way, they are more effective at reducing the amount of cholesterol than eating them raw.
4. What is the use of broccoli? Preventing cancer
Mustard greens contain a group of plant compounds called glucosinolates, which help protect cells against DNA damage and prevent the growth of cancer cells.
If you eat mustard greens every day in a certain amount, you can prevent cancers of the lung, stomach, colon and ovaries.
5. Helps bright eyes
Green mustard greens contain two compounds, lutein and zeaxanthin, which play an important role in protecting the eyes. Specifically, these two compounds help protect our retina from oxidation, as well as filter out blue light that is potentially harmful to the eyes.
6. The effect of green vegetables helps fight against aging and beautiful skin
For dark green vegetables such as mustard greens, the vitamin content is quite high. These vitamins provide much of the folic acid necessary for blood cells, helping to prevent oxidation, making the skin ruddy and fresh.
Therefore, every day you should use 200–300g of mustard greens in the diet to get youthful, reduce stress, stress …
Nutritional value of mustard greens
Nutritional value Weight
Energy 15 kcal
Iron 4-5% DV
Magnesium 4-5% DV
Calcium 4-5% DV
Potassium 4-5% DV
Zinc 4-5% DV
Copper 10% DV
Phosphorus 4-5% DV
Vitamins B1, B2, B3 4-5% DV
Vitamin A 9% DV
Vitamin C 44% DV
Vitamin E 8% DV
Vitamin B6 6% DV
Folate 4-5% DV
Vitamin K 120% DV
Those who should not eat broccoli
Although mustard greens are considered a very healthy and safe food, they can cause some reactions for some people. Because leafy greens are high in vitamin K – a vitamin that helps blood clotting, people who are being treated with blood thinners should not eat.
In addition, mustard greens contain oxalate, which can increase the risk of kidney stones in some people if consumed in large amounts. Therefore, people who are prone to oxalate kidney stones should refrain from eating mustard greens.