Sarso ka saag and makki ki roti are two things that define Punjabi cuisine during winter. For good reason too with the many health benefits of the saag.
Few dishes embody both tradition and nutrition as gracefully as sarso ka saag. This leafy green delight, featuring mustard greens as its star ingredient, has long been a cherished part of regional kitchens. Beyond its rich and robust flavours, sarso ka saag boasts an impressive array of health benefits that make it a nutritional powerhouse.
Let us explore the diverse ways in which this humble yet flavourful dish contributes to your well-being, turning each spoonful into a celebration of health.
Nutritional profile of sarso ka saag
The nutritional profile of 100 grams of raw mustard leaves is as follows, according to Ekta Singhwal, dietician, Ujala Cygnus Group of Hospitals:
– Calories: 27 kcal
– Carbohydrates: 4.7 grams
– Dietary Fiber: 3.2 grams
– Sugars: 1.1 grams
– Protein: 2.7 grams
– Fat: 0.6 grams
– Vitamin A
– Vitamin C
– Vitamin K
– Folate
– Calcium
– Iron
– Magnesium
– Phosphorus
– Potassium
Health benefits of sarso ka saag
Singhwal elaborated on the health benefits of this vegetable.
Bone Health: Mustard leaves are rich in calcium, phosphorus, and magnesium, essential for maintaining strong and healthy bones.
Heart Health: The fibre, potassium, and folate in sarso ka saag contribute to heart health by supporting healthy blood pressure levels and reducing the risk of cardiovascular diseases.
Antioxidants: Mustard leaves contain various antioxidants, including vitamins A and C, which help protect cells from oxidative stress and inflammation.
Iron Absorption: The presence of vitamin C enhances iron absorption, making mustard leaves beneficial for individuals with iron-deficiency anemia.
Eye Health: Vitamin A in mustard leaves supports vision and eye health.
Can individuals with diabetes consume it?
According to Singhwal, individuals with diabetes can include sarso ka saag in their diet. “They are low in calories and carbohydrates, and the fibre content can help regulate blood sugar levels.”
However, it’s crucial to monitor overall carbohydrate intake and consult with a healthcare professional for personalised advice.
Is it beneficial for pregnant women?
Mustard leaves can be beneficial for pregnant women due to their rich folate content, essential for fetal development, said Singhwal. Additionally, the vitamins and minerals support overall maternal health.
What are some things to keep in mind?
Consider potential allergies, monitor sugar intake, and avoid overconsumption, as excessive intake may lead to digestive discomfort, advised Singhwal.
Myths and facts
Myth 1: Mustard leaves can cure all digestive issues.
Fact: While they can aid digestion, mustard leaves alone cannot cure all digestive problems.
Myth 2: Mustard leaves have no nutritional value.
Fact: Mustard leaves are a rich source of vitamins, minerals, and antioxidants, providing numerous health benefits.
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First published on: 08-12-2023 at 17:45 IST
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