5 green sawi benefits and side effects

Vegetable mustard is usually a stir with a variety of other vegetables. Various types of processed foods are sold, usually prefer the green mustard than any other type of vegetables. This is because the mustard has a special taste delicious that remains delicious when mixed with various foods. In addition, for those who like mustard greens there are many benefits to be gained from the benefits of nutritional content. Here are some benefits of mustard for body health:

1. Healthy Bones
   Low intake of vitamin K has been associated with a higher risk of fracture. consuming vitamin K is important for good health, because it acts as a bone matrix protein modifier, improves calcium absorption and can reduce calcium excretion. One cup of green mustard greens gives 770 micrograms of vitamin K, which is more than 100% of the recommended daily requirement.

2. Prevent Cancer
   Since the 1980s, maintaining a high intake of vegetables can consistently be associated with a lower risk of suffering from colorectal and lung cancer. These vegetables have sulfur-containing compounds known as glucosinolates, which have been studied to have the ability to inhibit cancer processes at different developmental stages for lung, colorectal, breast, and prostate cancers. A new preliminary study has found that glucosinolates may also be effective against melanoma, esophageal cancer,
   
   and pancreatic cancer.

Green mustard and other green vegetables that contain high amounts of chlorophyll, and have been shown to effectively block the carcinogenic effects of heterocyclic amines, which are generated during roasting food. If you tend to like baked goods to charred, be sure to pair green vegetables to help counteract this effect.
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1. Good For Diabetes
   One cup of green mustard greens provides about 8 grams of fiber. The Dietary Guidelines for Americans recommend 21-25 g / day for women and 30-38 g / day for men. Green beans also contain antioxidant benefits known as alpha-lipoic acid, which has been shown to make lower glucose levels, increase insulin sensitivity and prevent oxidative stress-induced changes in patients with diabetes. Studies of alpha-lipoic acid also show decreased peripheral neuropathy and / or autonomic neuropathy in diabetes. Of note, most studies have used intravenous alpha-lipoic acid and are unsure whether oral supplementation will have the same benefits.
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   Green mustard which contains high fiber and moisture content, helps prevent constipation, promotes regular bowel function and maintains a healthy digestive tract.

2. Healthy Skin and Hair
   Green mustard is also good for the skin because it is packed with the benefits of vitamin A, the nutrients needed for the production of sebum that makes hair moist. Vitamin A is also necessary for the growth of all body tissues, including skin and hair. The intake of vitamin C benefits (one cup of green mustard greens provides more than 50% of the daily requirement) needed to build and maintain collagen and provide structure to the skin and hair.
   Iron deficiency is a common cause of hair hair, but this can be prevented by intake of foods containing iron like green green. Lacking enough iron intake in food, it can also affect how efficiently the body uses energy. Green mustard is a great source of iron, as found in the benefits of spinach, the benefits of tuna and eggs.

3. Helping Sleep and Mood
   The content of choline in the green mustard greens is an essential nutrient for helping sleep, muscle movement, learning and memory. Choline also helps to maintain cell membrane structure, helps in the transmission of nerve impulses, helps in the absorption of fat and reduces inflammation. Folate is also found in choline, which can help depression by preventing excess homocysteine ​​from forming in the body. Excess homocysteine, will interfere with the production of the hormone serotonin, dopamine, and norepinephrine that regulate mood, but also sleep and appetite.