Everyone knows the cartoon character Popeye with his famously strong muscles, and how a can of spinach gives him an instant boost in strength to save the day. However, recent studies conducted at North Carolina State University reveal that Popeye may have been better off eating mustard greens instead of spinach.
The main reason? Mustard greens contain a muscle-building compound called homobrassinolide, which is part of a class of steroid-like compounds known as brassinosteroids. Leafy green vegetables have long been associated with encouraging muscle growth due to their nitric oxide content; however, inside the mustard family of plants, homobrassinolide specifically stimulates protein synthesis while preventing muscle degradation.
The Muscle-Building Power of Homobrassinolide
According to researcher Slavko Komarnytsky, Ph.D., “We hope that one day brassinosteroids may provide an effective, natural, and safe alternative for age- and disease-associated muscle loss, or be used to improve endurance and physical performance.” These plant hormones hold great promise for the future in terms of improving muscle health and physical fitness.
The research team conducted tests to investigate the effects of a homobrassinolide supplement on rats. The results of the study demonstrated that the rats in the experimental group, which were fed homobrassinolide, gained leaner body mass as compared to the control group that wasn’t supplemented with the compound. Moreover, the experimental group experienced better grip strength and physical performance.
Why You Should Consider Eating Mustard Greens
Aside from the benefits that the muscle-building compound homobrassinolide offers, mustard greens are packed with a multitude of other advantages as well. They are a great source of powerful antioxidants, vitamins, and minerals, which contribute to better health overall.
- Nutrient-Rich
Mustard greens are an excellent source of vitamin K, vitamin A, and vitamin C, and minerals like calcium and manganese. Adding mustard greens to your diet can help you maintain healthy bones, protect your eyes, improve your skin, and boost your immune system. - Rich in Antioxidants
These leafy greens contain high levels of antioxidants such as beta-carotene, vitamin C, and vitamin E, which combat free radicals that can cause cellular damage and contribute to chronic diseases. By consuming antioxidant-rich foods like mustard greens, you can reduce the risk of developing illnesses and protect your cells from oxidative stress. -
Natural Detoxifier
Mustard greens are known to help detoxify the body, due to their high glucosinolate content. Glucosinolates are sulfur-containing molecules that aid the liver in its detox process, helping in the elimination of harmful substances from your body. -
Promotes Heart Health
These leafy greens are rich in vitamin K, which is essential for maintaining strong blood vessels and preventing calcification in the arteries. Mustard greens also contain antioxidants and anti-inflammatory nutrients that protect the cardiovascular system, making them an excellent addition to your heart-healthy diet. -
Supports Weight Loss and Digestive Health
Mustard greens are low in calories, yet high in fiber, making them an ideal food for weight loss. The dietary fiber found in mustard greens helps to maintain regular digestion, prevent constipation, and lower cholesterol levels.
How to Incorporate Mustard Greens into Your Diet
If you’re eager to reap the numerous health benefits offered by mustard greens, it’s as simple as incorporating them into your meals. Here are a few ideas to get you started:
- Try them in your salads, either as a standalone leafy green or combined with other vegetables to create a nutrient-packed dish.
- Use mustard greens as a wonderful base for your green smoothies.
- Add them to your soups or stews, either chopped or as whole leaves.
- Sauté them with your choice of protein and garlic for a healthy and delicious side dish.
- Try mustard greens in a stir-fry with other nutrient-dense vegetables, like bell peppers, kale, and bok choy.
Conclusion
Consider adding mustard greens to your diet for not only the incredible muscle-building compound of homobrassinolide but also the numerous health benefits and nutrients. These versatile leafy greens can be a delicious and nutritious addition to your meals, helping you to stay strong, fit, and healthy. Give them a try and see the difference!
