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GROW YOUR OWN - 3 pack Áfylling - ASIAN MUSTARD

GROW YOUR OWN
The mustard plant is most well known for its tiny, yellowish seeds that produce one of the most popular condiments on Earth, mustard. But for centuries, a range of cultures have used the plant’s green leaves for food and health purposes, such as a/an: antiseptic  and disinfectant to heal wounds diuretic  to support kidney function detoxifying  agent to purify and strengthen the blood treatment ...
The mustard plant is most well known for its tiny, yellowish seeds that produce one of the most popular condiments on Earth, mustard. But for centuries, a range of cultures have used the plant’s green leaves for food and health purposes, such as a/an: antiseptic  and disinfectant to heal wounds diuretic  to support kidney function detoxifying  agent to purify and strengthen the blood treatment for cough and  sore throats Modern research supports mustard greens’ rich nutritional content—they’ve got more  vitamin A  than spinach and more  vitamin C  than oranges. While studies don’t acknowledge all of its traditional uses, they suggest the greens can bring a number of health benefits. Today, there are many different varieties of mustard greens available that add a bitter, spicy flavor to any meal. You can eat them raw, boiled, steamed, or stir-fried. It’s easy to add mustard greens to your diet. Health Benefits Mustard greens are a rich source of vitamins and minerals your body needs to stay healthy. One serving contains almost half of your daily  vitamin C  needs. Vitamin C contributes to your body’s  immune system defenses , so it’s important to get enough of it throughout your day. Cooked mustard greens can also have up to your entire daily requirement of  vitamin A . This vitamin supports many body functions, including good  heart ,  lung , and  kidney health .  Lower Risk of Chronic Disease Mustard greens contain a range of powerful  phytonutrients . These plant-based  antioxidants  protect your cells from stress and damage caused by the  free radicals  our bodies accumulate from aging, the environment, and lifestyle behaviors. Support Good  Heart Function Studies show that a daily intake of green leafy vegetables like mustard greens significantly reduces your  heart disease risk . They also contain nutrients that help lower  cholesterol  levels—an effect that’s especially strong when you  cook the greens —keeping your arteries clear from  buildup  that leads to heart problems and  stroke . A serving of mustard greens also packs an entire days’ worth of  vitamin K . This nutrient helps your body  clot blood  and your heart function. Better Bones In addition to its role in heart health, vitamin K helps keep your bones healthy. Vitamin K deficiencies can lead to a higher risk of  bone mineral abnormalities  and  osteoporosis . Studies show that getting enough vitamin K in your diet could improve bone strength and protect against  fractures . It also helps prevent problems associated with osteoporosis, like blocking the buildup of calcium in the arteries, causing them  to harden . Eye Health Among its antioxidant profile, mustard greens contain  lutein and zeaxanthin . Research shows that these two nutrients are essential for maintaining healthy eyes and may prevent  age-related vision loss . Brain Function While research is ongoing, studies suggest that lutein may also benefit brain tissue. This effect may support better cognitive performance and reduced risk of  mental decline . Nutrition Mustard greens contain many health-boosting antioxidants like  beta carotene , which can protect your skin and lower risk factors of  diabetes . The greens are also a great source of several B vitamins, including  thiamine  (B1,)  niacin  (B3,) and  pyridoxine  (B6.) A serving also offers high amounts of: Vitamin K Vitamin C Vitamin A Calcium Potassium Nutrients per Serving One cup of raw mustard greens contain: Calories: 33 Protein : 3 grams Fat : 0 grams Carbohydrates : 6 grams Fiber : 4 grams Sugar: 0 grams Portion Sizes According to the American Heart Association, one portion of leafy greens like mustard greens is one cup when raw and one-half cup when cooked. The USDA recommends you get at least 18 to 21 cups of vegetables per week in your diet. Of this total, at least 1.5 to 2 cups should come from dark green vegetables like mustard greens. Because mustard greens contain high levels of vitamin K, people taking  blood thinners  should talk to their doctor about adding them to their diet so that your portions don’t interact with the medication. Leafy greens are also high in  oxalates , which could increase the risk of  kidney stones  in people with  kidney disease . How to Prepare Mustard Greens You can find different mustard greens at the grocery store, including red, purple, and many green varieties. In the United States, the three most popular mustard plants are: Curly-leafed mustard greens that resemble kale and have a spicy but subtle flavor Flat-leafed mustard greens ranging from mild to zesty tastes Mustard spinach that has a smooth, bitter taste like  spinach You can eat mustard greens raw or cooked, but how you prepare them may alter the vegetable’s nutritional content. Cooked mustard greens have higher levels of vitamin K, vitamin A, and  copper , but the amount of vitamin C and E is reduced. Add these leafy greens to your diet by: Mixing mustard greens into a chopped salad Blending them into a smoothie Adding them to soups and stews Stir-frying the greens with  a healthy fat  and an acid like lemon juice to balance the taste Roast mustard greens seasoned with garlic and spices as a side dish Pickling the greens with sugar, vinegar, and salt

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