Brassica Campestris Health Benefits – Healthy Cruciferous Vegetable
Brassica campestris, usually called field mustard or turnip mustard, is a mustard plant extensively cultivated as a vegetable for leaves, roots, and oilseeds. It is winter annual or biennial and belongs to the mustard family –Brassicaceae.
Field mustard is cultivated throughout the world, i.e., in Europe, Central Asia, and the Mediterranean region.
Here we shall learn about the health benefits of Brassica Campestris (field mustard).
What is Brassica Campestris?
Brassica campestris or field mustard is one of the most widely consumed plants all around the world. It is set apart from others by diverse levels of nutrients. Yet, due to its large and recurrent consumption, it may turn out to be a significant source of nutrients and bioactive compounds in the everyday diet.
It is full of great nutrients like vitamins A, C, K, E, and folic acid. Field mustard is also an excellent source of minerals like magnesium, iron, calcium, potassium, zinc, selenium, and manganese. It also contains a quantity of protein and low fat.
Health Benefits of Brassica Campestris
The positive effects of Brassica Campestris on the wellbeing of humans have been, to some extent, associated with phytochemicals. These chemicals put a check on oxidative stress, encourage detoxification enzymes, rouse the immune system, reduce the risk of cancers, slow down unwanted transformations and carcinogenic mutations, in addition to reducing the proliferation of cancer cells.
Field mustard (Brassica Campestris) includes many vital metabolites, which are helpful in the prevention of cancers, and many studies have found this to be true.
As a result of vitamins C and E, carotenoids and catalase, superoxide dismutase (SOD), and peroxidase, Brassica Campestris is a significant source of antioxidants. And also, thanks to the occurrence of polyphenols and sulfur-organic compounds, these mustards have antimutagenic properties.
Other than the extensive range of essential vitamins and minerals, these mustard greens also include several particularly potent health improving and protective phytonutrients.
These mustards also have the capacity to guard against breast cancer and heart-related problems. They contain a good deal of nutrients (for instance, calcium, folic acid, and magnesium) and also helps in keeping healthy bones.
Many studies have linked Brassica Campestris with the prevention of osteoporosis, asthmas, arthritis, iron-deficiency anemia, and lung diseases.
Even in the past, people used to use mustard compress as a means to treat lung problems like coughs, bronchitis, and congestion. This may be because field mustards have a fair amount of vitamin A, vitamin K , carotenes, and flavonoids.
Due to the generous amounts of such vitamins and nutrients, consuming these greens help in keeping the skin healthy and also supports inner health and eyes. Maintaining the proper functioning of the lungs and keeping outer and inner health properly is essential in every aspect.
Along with vitamins, these mustard greens also contain dietary fiber. This aids the digestive system and helps to control cholesterol. Moreover, it also contains folic acid, which helps to keep the heart and its system healthy. These greens often have more of the Recommended Dietary Allowance compared to spinach or broccoli.
The leaves of field mustards contain plenty of vitamins and calcium, while the seeds have a high content of fiber, selenium, magnesium, etc.
Consumption of Brassica Campestris can give a great deal of health benefits and help in protecting oneself from many types of health problems or diseases.
On a more profound sense, the seeds and leaves of field mustards are for the most part rich in the following-
- Field mustard has quite a low content of calories (roughly 13 calories per 50 g of raw leaves) and fats. But on the other hand, the leaves contain a sufficient amount of phytonutrients, vitamins, and minerals. Moreover, it includes a good deal of dietary fiber, which helps in controlling cholesterol. This fiber is useful because good amounts of it daily diet help in proper bowel movements. In that way, it gives protection from hemorrhoids and constipation with diseases such as colon cancer.
- Fresh Brassica Campestris is an excellent supply of a number of necessary minerals such as calcium, iron, magnesium, potassium, etc.
- Daily consumption of field mustard in the diet is useful in preventing arthritis, osteoporosis, and iron deficiency. It’s also thought to give protection from heart problems, asthma, and different cancers relating to the colon and prostate.
Field mustard is also a good source of vitamin-K. 50 g of its leaves contain approximately 128 µg or around 107% of the everyday necessity of vitamin K-1 (phylloquinone). This is a good benefit because the vitamin is said to have a possible role in the building of bone mass function through the promotion of osteoblastic activity in the bones. It also has an important role to play in helping Alzheimer’s disease patients by controlling neuron deterioration of the brain.
You can also make it into a paste, which can be used in different types of nutritionally healthy dishes.
These field mustards contain a great deal of essential vitamins and nutrients that are needed in one’s diet. Consumption of such vegetables is good for health because of the mentioned nutrients that it provides.
Health issues such as iron deficiency, arthritis, constipation, certain cancers, digestive problems, etc., are all kept in check by consuming Brassica Campestris.
All in all, field mustard (Brassica Campestris) is a genuinely beneficial and useful vegetable to consume.