Mustard: types, nutrients, and their benefits for health

Try to say what are the names of vegetables? It must be a lot, right? Yes, so is the type of mustard greens. This vegetable, which is very easy to find in supermarkets or traditional markets, turns out to be very beneficial. Are you curious about this vegetable? Let's get to know more about the types, nutrients contained, and their benefits for the body if you eat the following vegetables.

Get to know more about the mustard greens

Apart from spinach or kale, mustard greens are no less popular with Indonesians. You can easily process it in various dishes, such as stir fry, vegetable soup, pickles, and even added to boiled noodles. Very delicious, right?

Not only bright green, this vegetable also has other colors, namely greenish white and dark green. Based on taxonomy (classification), mustard greens are included in the genus Brassica with the cruciferous vegetable family. That is, this plant is still in the same family as various kinds of cabbage that contain anticancer compounds.

This easy-to-work vegetable is actually related to other popular vegetables, such as broccoli, kale, and cauliflower.

Types and nutrients of mustard greens that are common in Indonesia

The many types of mustard must make you confused. So, don't be surprised if you buy the wrong vegetables every now and then at the market. In Indonesia, there are several types of cruciferous vegetables that you need to know so that you are not mistaken for them, including:

1. Mustard greens

Source: Dictio

This green vegetable has a scientific name Brassica rapa cv. caisin group . Apart from that, this vegetable is also known by other names, such as mustard greens because it is used to complement meatballs and caisim , or caisin which comes from the Cantonese language. The leaves of this vegetable are green, but the bones of the leaves are whitish green and the bones of the leaves are getting smaller with a matching color.

Unlike kale whose leaves are on each branch, caisin has single oval leaves which are wide and long. The leaves of this green vegetable are connected to the stem which is attached to the other stem at the end. Then, the roots of these cruciferous vegetables are at the ends of the connected stems.

According to food data from the Indonesian Ministry of Health, 100 grams of caisin contain several nutrients that are important for the body, such as:

Macronutrients

• Energy (Energy): 20 Calories
• Protein (Protein): 1.7 grams
• Fat (Fat): 0.4 grams
• Carbohydrates (CHO): 3.4 grams
• Fiber (Fiber): 1.2 grams

Mineral

• Calcium (Ca): 123 milligrams
• Phosphorus (P): 40 milligrams
• Iron (Fe): 1.9 milligrams
• Sodium (Na): 18 milligrams
• Potassium (K): 358.2 milligrams
• Copper (Cu): 0.05 milligrams
• Zinc (Zn): 1.4 milligrams

Vitamins and antioxidants

• Beta-Carotene (Carotene): 1,675 micrograms
• Total Carotene (Re): 4,188 mcg
• Thiamin (Vit. B1): 0.04 milligrams
• Riboflavin (Vit. B2): 0.19 milligrams
• Niacin (Niacin): 0.6 milligrams
• Vitamin C (Vit. C): 3 milligrams

2. Chicory

You know kimchi? Yes, this Korean fermented food is made from chicory. This vegetable, known as Chinese cabbage or Chinese mustard, is indeed easier to distinguish than other types of cruciferous vegetables. The Latin name for petsai is Brassica rapeseed g roup pekinensis .

If you pay attention, the shape and vegetables of Chinese cabbage are very interesting. The leaves have a gradation color, that is, the bottom is whitish green and the top is bright green. The texture of the leaves is wavy and uneven following the leaf bones with uneven edges. Then, the stem is white with a wide, fibrous shape and conical at the end.

According to food data from the Indonesian Ministry of Health, 100 grams of Chinese cabbage contains several nutrients that are important for the body, such as:

Macronutrients

• Energy (Energy): 9 Calories
• Protein (Protein): 1.0 gram
• Fat (Fat): 0.1 grams
• Carbohydrates (CHO): 1.7 grams
• Fiber (Fiber): 0.8 grams

Mineral

• Calcium (Ca): 56 milligrams
• Phosphorus (P): 42 milligrams
• Iron (Fe): 1.1 milligrams
• Sodium (Na): 5 milligrams
• Potassium (K): 193.1 milligrams
• Copper (Cu): 0.05 milligrams
• Zinc (Zn): 0.1 milligrams

Vitamins and antioxidants

• Beta-Carotene (Carotene): 862 micrograms
• Total Carotene (Re): 832 micrograms
• Thiamin (Vit. B1): 0.05 milligrams
• Riboflavin (Vit. B2): 0.18 milligrams
• Niacin (Niacin): 0.4 milligrams
• Vitamin C (Vit. C): 3 milligrams

3. Pok choy

Pok choy has a name Brassica rapa group chinensis. This vegetable looks almost like chaisin. However, if you look closely, you will see the difference.

In terms of size, pok choys are smaller and shorter than those that grow longer. In addition, pok choy leaves are more like a spoon. That is why these cruciferous vegetables are called spoon collard greens.

Then, the whitish green pok choy stem is wider than the elongated and small caisin. In addition, the leaves of this vegetable are much stiffer than chaisin. Apart from being often sauteed for side dishes, these vegetables are also often made into pickles.

According to National Nutrition data from the Department of Agriculture in the United States, 100 grams of Chinese cabbage contains several nutrients that are important for the body, such as:

Macronutrients

• Energy (Energy): 9 Calories
• Protein (Protein): 1.05 grams
• Fat (Fat): 1.53 grams
• Carbohydrates (CHO): 1.7 grams
• Fiber (Fiber): 0.7 grams

Mineral

• Calcium (Ca): 74 milligrams
• Phosphorus (P): 26 milligrams
• Iron (Fe): 0.56 milligrams
• Sodium (Na): 176 milligrams
• Potassium (K): 176 milligrams
• Megnesium (Mg): 13 milligrams
• Zinc (Zn): 0.13 milligrams

Vitamin

• Vitamin K: 31.9 milligrams
• Vitamin A: 156 milligrams
• Vitamin C: 31.5 milligrams

4. Kailan

Source: Indonesian Botany

Compared to other vegetables, kailan is rarely known. Often times these greens are known as pok choy. This vegetable, which is similar to Pok choy, has a beautiful Latin name, namely Brassica oleracea group alboglabra or in English known as chinesse broccoli .

Even though it is written as kailan, the way to pronounce the name of this vegetable is “gailan” in Cantonese. To distinguish this vegetable from other vegetables, you need to pay close attention to its shape and color.

Gailan has a darker color, like a deep broccoli color. The part of the stem is similar to kale, which has a branch equipped with one leaf that is stratified like kale. It's just that the stems of kale are hollow, while gailan is not.

Just like pok choy, hookan also has a short stem and leaves that are wide and wide. So, gailan has a small shape and leaves like pok choy, but the stem is small like caisin.

In 100 grams of cooked gailan, it contains several important nutrients for the body, including:

Macronutrients

• Energy (Energy): 22 Calories
• Protein (Protein): 1.1 grams
• Fat (Fat): 0.7 grams
• Carbohydrates (CHO): 3.8 grams

Mineral

• Calcium: 100 milligrams
• Iron: 0.6 milligrams
• Magnesium: 18 milligrams
• Phosphorus: 41.0 milligrams
• Potassium: 261 milligrams
• Sodium: 7.0 milligrams
• Zinc: 0.4 milligrams
• Copper: 0.1 milligrams
• Manganese: 0.3 milligrams
• Selenium: 1.3 micrograms

Vitamin

• Vitamin C: 28.2 milligrams
• Vitamin E (Alpha Tocopherol): 0.5 milligrams
• Vitamin K: 84.8 micrograms
• Thiamin: 0.1 milligrams
• Riboflavin: 0.1 milligrams
• Niacin: 0.4 milligrams
• Vitamin B6: 0.1 milligrams
• Folate: 99.0 micrograms
• Pantothenic Acid: 0.2 milligrams
• Choline: 25.3 milligrams
• Betaine: 0.1 milligram

The benefits of mustard greens and other types of vegetables Brassica

Source: Serious Eat

Vegetable genre Brassica very popular indeed. Not only because of its abundant nutritional content, this vegetable is also easy to grow in various countries. According to the Journal of Human Research and Food and Health Innovation Service reports, the benefits of mustard greens are included in the genus Brassica , among others:

1. Increase immunity

One of the compounds in this genus of vegetables is indole. If consumed, these compounds are thought to strengthen the body's response to pathogens. That means, the body becomes stronger to fight viruses or bacteria that cause disease.

Some of these cabbage plants also contain isothiocyanates and sulforafana which have anticancer properties. These compounds can also reduce levels of oxidative stress, preventing the growth of abnormal cells (tumors).

Several studies have found that there are several types of cancer that are likely to be prevented by eating these vegetables regularly, namely liver cancer, lung cancer, colorectal cancer, prostate cancer, breast cancer, pancreatic cancer, gastric cancer, and bladder cancer.

2. Maintain heart health

Heart disease causes quite a ringing death in Indonesia, even in the world. This disease occurs due to disturbances or abnormalities in the function of the heart or blood vessels around the heart. So, to keep your heart healthy, you can enjoy vegetable genus Brassica , you know.

Vegetable group Brassica mostly contain polyphenols, such as lignans, flavonoids, and phenolic. These compounds play a role in responding to pathogens, keeping cholesterol normal, and providing protection from UV rays. The function of these polyphenols is to prevent inflammation in the body, one of which is to reduce the risk of heart disease.

3. Able to fight infection

Research shows that bacteria Helicobacter pylori often causes stomach infections. Well, antioxidant compounds, namely isothiocyanates, can reduce the number of bacteria that cause these infections. In addition, these antioxidants also block H. pylori bacteria from producing waste substances that irritate the stomach.

How to cook mustard greens properly

Mustard greens and other vegetables, Brassica, are known to contain glucosinolates. This compound is actually used to protect the plant itself from attack by leaf-eating insects. Well, substances that can poison these pests if consumed in large quantities and the condition is still raw, will cause enlargement of the thyroid gland.

When these vegetables are eaten raw, glucosinolates can inhibit iodine absorption in the small intestine. As a result, the body will be deficient in iodine, making the thyroid gland not produce enough of the hormone thyroxine. Over time, the thyroid gland will swell as the tissue continues to grow. This condition causes swelling under the neck.

So that you can get the abundant benefits of mustard greens without any adverse side effects, the vegetables must be cooked first. Heating from roasting, steaming, or sautéing these vegetables can destroy glucosiniolates.

However, avoid cooking these types of vegetables for too long. The reason is, heat can also damage the antioxidant content in food. In order not to be mistaken, follow a few steps to cook mustard greens properly, including:

• Buy vegetables in a trusted place to avoid contamination of harmful chemicals
• To remove pesticide residue, wash the vegetables first
• Choose the dirtiest vegetables to wash first so that the dirt doesn't soak up more
• Wash with running tap water and don't forget to scrub the surface of the vegetables
• Shake the vegetables so that the water that sticks to the vegetables falls off
• Place in a dry container and store in the refrigerator so that it lasts longer

Delicious and healthy mustard recipes

Mustard greens are easy to make, be it sauteed, grilled or steamed. So that you don't get confused, try to follow some of the following healthy and easy-to-make mustard vegetable recipes:

1. Stamp cay rainbow

Source: Asset A Grid

This menu does not only rely on chinese cabbage, but also other vegetables with various colors such as rainbows. So, you can get the benefits of a variety of vegetables in this one menu. Come on, follow the steps for making it below:.

Materials that need to be prepared

• 1/4 of the cabbage has been cut into 2 cm size
• 1/4 pok coy, cut into 2 cm sizes
• 2 Sliced ​​garlic cloves
• 1 Sliced ​​green onion
• 1/2 thin sliced ​​onion
• 2 Carrots, sliced ​​oblique
• 5 Pieces of baby corn cut
• 3 pieces of white tofu cut into squares
• 1 teaspoon soy sauce
• 2 tablespoons olive oil
• 1 tablespoon sesame seeds
• 2 or more red chilies
• A few pieces of fish balls

How to make a rainbow cay stamp

1. Heat the oil over medium heat. Add the chopped garlic, red chilies, bombang leaves, and spring onions until it is roasted.
2. Add the pieces of fish balls until slightly cooked and add a little water, soy sauce, and mix well.
3. Then, add the carrots, baby corn, and chicory. Then, stir until blended and let stand a few moments.
4. Sprinkle the sesame seeds and stir again. Saute cooked and place on a plate.

2. Vegetable mustard, mushroom meatballs

Source: Money

Which vegetables are suitable for meatballs? Especially if it's not green mustard. For those of you who are fans of meatballs, you can really make this food yourself. Come on, cheat on how to make the following.

Materials prepared

• 2 garlic cloves and 1 sliced ​​red onion
• 2 Chopped green mustard, remove the ends
• 1 Chopped green onion
• 2 grams of pepper
• Salt 5 grams
• Ebi (dried shrimp) 5 grams
• 3 chopped red chilies
• Black mushrooms and meatballs have been boiled and cut (to taste)
• 2 tablespoons olive oil

How to make vegetable mushroom meatballs

• Heat the olive oil over medium heat. Add the chopped garlic, shallot, and shrimp. Give a little water, make sure if the vegetables will be a little soup.
• Then, add in the pepper and salt. Then, mix well.
• Stir until blended, add the green onions, black mushrooms, and meatballs.
• Then, add the green mustard greens and chilies.
• Let stand a few moments, remove the vegetables and place on a plate.

3. Stir fry the oriental spices hookan

Source: Steamy Kitchen

For those of you who are still confused about what menu to make from kailan, don't worry. You can imitate the following menu for your lunch with your family.

Materials prepared

• 1250 grams of hook, cut 3 to 4 cm in size
• 150 shrimp that have been shelled
• 2 tablespoons olive oil
• 250 ml chicken broth
• 4 cloves garlic
• 1 cm Ginger
• Sugar and salt to taste
• 1 teaspoon ground pepper
• 1 tablespoon oyster sauce
• 1 teaspoon starch diluted with a little water
• 1/2 teaspoon sesame oil

How to make sauteed hookan oriental spices

• Heat the oil over medium heat. Add ginger and garlic. Stir until smells good.
• Add in the shrimp and stir until the shrimp turn pale.
• Add the hook and stir until it is half wilted.
• Then add salt. granulated sugar, oyster sauce, sesame oil, and pepper.
• Sprinkle the starch and stir until thickened
• Kailan is cooked, remove and serve on a plate.

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