Mustard greens: benefits, uses and health properties

Mustard greens (also known as leaf mustard) are a well-known and popular superfood that has been somewhat overlooked in recent years. These flavorful leafy greens can be added to salads, used as garnish for soups and main dishes, and included in both cold and hot sandwiches and appetizers.

Uses of mustard greens

In countries like Japan and China, savory dishes are rarely served without mustard leaves. In the United States, mustard greens are commonly added to steak marinades, while in Italy they are used to create unique spicy pastes.

Eastern women have long used mustard leaves in natural skincare routines. For dry and sensitive skin, a mixture of two crushed mustard shoots with one tablespoon of low-fat sour cream or homemade yogurt works well as a rejuvenating face mask. Apply to clean, dry skin for 20 minutes, then rinse with warm water without cleanser. For best results, repeat twice a week.

Interestingly, most leafy mustard varieties are subspecies of brown mustard, which is botanically related to cabbage.

Health benefits of mustard greens

Popular varieties of mustard greens include Salad, Red Giant, Prima, Volnushka, and Mustang. These plants are easy to grow, cold-resistant, and produce tender, aromatic leaves quickly. Their similar nutritional composition is the basis of their health benefits.

Mustard greens are a low-calorie food, containing only 26 kcal per 100 grams. This portion provides approximately 4% of daily plant protein needs, 2% carbohydrates and only 1% fats.

Their slightly bitter taste comes from compounds like myrosinase and glucosinolates, which stimulate gastric juice production and improve digestion of heavy (especially fatty) foods.

Mustard greens and kale contain a unique flavonoid called isorhamnetin, known for its antioxidant properties. It helps strengthen blood vessel walls, normalize blood pressure, and reduce the risk of cardiovascular diseases.

These leafy greens are rich in essential vitamins and minerals, including vitamins A, B, C, E and K, iron, magnesium, phosphorus, sodium, zinc, and manganese. They also contain lutein and zeaxanthin, plant pigments that absorb harmful UV radiation and protect the retina from damage.

Like other leafy vegetables, mustard greens are high in dietary fiber, supporting healthy digestion and improving intestinal function. Their natural phytoncides help neutralize harmful bacteria, reducing bloating, gas, and digestive discomfort.

Mustard geens substitutes and microgreens

Most mustard varieties are easy to grow at home on a windowsill, provided you have fresh, high-quality seeds. Alternatively, you can use white, yellow, or black mustard seeds to grow mustard microgreens, which are just as nutritious and flavorful.

For better germination, soak seeds in a damp cloth or gauze in a warm, dark place for 1–2 days. Then plant them 0.5–0.7 cm deep in soil, spray with room-temperature water, and cover the container with plastic wrap. Within a few days, sprouts will appear. Once they reach 6–8 cm in height, they are ready to eat.

Organic mustard seeds for microgreens

CraftOil offers certified organic mustard seeds that are fresh and free from preservatives and pesticides. These seeds are sourced from environmentally clean regions, stored under optimal conditions, and packaged in eco-friendly paper bags on the day of order.

Their mustard seeds are ideal for growing healthy microgreens, preparing sauces, dressings, marinades, and even cold-pressed mustard oil.

In addition, CraftOil offers mustard oil and mustard flour made from seed cake using in-house mills. To learn more about their health benefits and uses, you can submit a request on the website.