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Mustard microgreens are an excellent source of essential nutrients, including B vitamins (including folic acid), vitamins A, C, and K, calcium, potassium, iron, magnesium, and zinc.
However, these tiny seedlings are also concentrated sources of various plant compounds such as carotenoids (e.g., lutein, zeaxanthin, and beta-carotene), flavones (e.g., kaempferol and quercetin) and glucosinolates; which are responsible for crucial health properties. Below, we describe the various health benefits of mustard microgreens:
- Strengthening the immune system: mustard microgreens are rich in vitamin C, which is essential for the proper functioning of the immune system. This vitamin is necessary for the proper function of immune cells, such as lymphocytes and phagocytes. These cells are important in the body’s defense against infectious diseases. Vitamin C helps stimulate the production and activation of these immune cells, improving the body’s ability to fight infection.
- Antioxidant action: Mustard microgreens contain many antioxidant compounds, such as carotenoids, which can protect the body’s cells from oxidative stress and prevent cell damage. A study showed that mustard leaves and their kimchi are a valuable source of antioxidant compounds and that the ethanolic fraction of mustard leaves had the highest antioxidant capacity. In addition, kimchi made from mustard leaves was also shown to have a high antioxidant capacity, suggesting that it may be a healthy and tasty way to obtain antioxidants through diet.
- Reduced risk of cardiovascular disease: mustard microgreens are rich in compounds that may help reduce the risk of cardiovascular disease, such as vitamin K, which is essential for blood clotting and heart health. Daily consumption of mustard microgreens could significantly improve endothelial function. This can be attributed to the fact that mustard microgreens are rich in bioactive compounds such as glucosinolates, which have been shown to have antioxidant and anti-inflammatory properties that can improve cardiovascular health and improve endothelial function.
In addition, other bioactive compounds present in mustard microgreens, such as phenolic acids and flavonoids, may also improve endothelial function by enhancing the bioavailability of nitric oxide, which is an essential mediator of endothelial function.
- 4. Anti-cancer action: Mustard microgreens are rich in beneficial compounds, such as glucosinolates, which may reduce the risk of certain types of cancer. According to a scientific review, animal and in vitro studies have shown that glucosinolates have anti-tumor properties and can stop the formation and growth of cancer cells.
It is also mentioned that human studies have shown that individuals who consume more glucosinolate-rich vegetables have a lower risk of certain types of cancer, such as lung and colon cancer.
- Potential anti-obesity effect: Mustard microgreens are low in calories and rich in fiber, making them a good choice for a weight loss diet. The fiber in mustard microgreens helps keep us fuller longer, which can help reduce the amount of food we eat overall and therefore limit caloric intake. Fiber also helps keep the digestive system functioning correctly, eliminating waste and toxins from the body.
Mustard microgreens also contain some phytochemical compounds linked to weight loss. One study suggests that including spices such as mustard and horseradish in the diet may benefit energy expenditure and appetite.
In conclusion, mustard microgreens are an excellent source of nutrients and beneficial compounds that can improve overall health and well-being. From reducing the risk of cardiovascular disease and cancer to improving immune and gut function, mustard microgreens are an excellent addition to any healthy, balanced diet.
References
Gregersen, N. T., Belza, A., Jensen, M. G., Ritz, C., Bitz, C., Hels, O., Frandsen, E., Mela, D. J., & Astrup, A. (2013). Acute effects of mustard, horseradish, black pepper and ginger on energy expenditure, appetite, ad libitum energy intake and energy balance in human subjects. The British Journal of Nutrition, 109(3), 556-563. https://doi.org/10.1017/S0007114512001201
Ibrahim, M. M., Mounier, M. M., & Bekheet, S. A. (2023). Targeting apoptotic anticancer response with natural glucosinolates from cell suspension culture of Lepidium sativum. Journal, Genetic Engineering & Biotechnology, 21(1), 53. https://doi.org/10.1186/s43141-023-00511-y
Kim, J.-I., Park, J.-S., Kim, W.-S., Woo, K.-L., Jeon, J.-T., Min, B.-T., & Cheigh, H.-S. (2004). Antioxidant activity of various fractions extracted from mustard leaf (Brassica juncea) and their Kimchi. Saengmyeong Gwahag Hoeji, 14(2), 286-290. https://doi.org/10.5352/jls.2004.14.2.286
Melrose, J. (2019). The glucosinolates: A sulphur glucoside family of mustard anti-tumour and antimicrobial phytochemicals of potential therapeutic application. Biomedicines, 7(3), 62. https://doi.org/10.3390/biomedicines7030062
Vazifeh, S., Kananpour, P., Khalilpour, M., Eisalou, S. V., & Hamblin, M. R. (2022). Anti-inflammatory and immunomodulatory properties of Lepidium sativum. BioMed Research International, 2022, 3645038. https://doi.org/10.1155/2022/3645038
Xiao, Z., Rausch, S. R., Luo, Y., Sun, J., Yu, L., Wang, Q., Chen, P., Yu, L., & Stommel, J. R. (2019). Microgreens of Brassicaceae: Genetic diversity of phytochemical concentrations and antioxidant capacity. Lebensmittel-Wissenschaft Und Technologie [Food Science and Technology], 101, 731-737. https://doi.org/10.1016/j.lwt.2018.10.076
Disclaimer
The information provided in this article is for educational and informational purposes only and is not intended as medical advice. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition. The author and publisher of this article are not responsible for any adverse effects or consequences resulting from the use of any suggestions, preparations, or procedures described in this article.
