Mustard Greens (Sarson ka Saag): Health Benefits, Nutrition, Remedies & Side Effects

Introduction

Mustard Greens, known as Sarson ka Saag in Punjab and northern South Asia, are more than just a winter delicacy — they are a natural medicine. These greens (Brassica juncea) have been used for centuries in Unani and Ayurvedic traditions to purify the blood, energize the body, and strengthen the heart and liver. When cooked with Bathua, Palak, and served with Makai ki Roti, this dish becomes a powerhouse of nutrition and healing.

Botanical & Nutritional Information

Botanical Name: Brassica juncea
Family: Brassicaceae
Common Names: Mustard Greens, Sarson ka Saag
Native Region: South Asia and the Mediterranean

Nutritional Value (per 100g cooked greens):

• Calories: 35 kcal
• Protein: 3.5 g
• Fiber: 3.3 g
• Calcium: 115 mg
• Iron: 1.9 mg
• Vitamin A: 7500 IU
• Vitamin C: 65 mg
• Vitamin K: 300 µg
• Also contains Folate, Chlorophyll, and Natural Antioxidants

Major Health Benefits

1. Purifies Blood: Removes toxins and promotes red blood cell formation.
2. Strengthens Heart and Arteries: Helps regulate cholesterol and supports heart muscles.
3. Boosts Liver Function: Acts as a natural liver detoxifier.
4. Improves Digestion: Its fiber content helps prevent constipation and acidity.
5. Enhances Immunity: Rich in Vitamin C and antioxidants.
6. Supports Eye Health: Vitamin A improves eyesight and prevents night blindness.
7. Prevents Anemia: Iron and folate promote blood formation.
8. Promotes Glowing Skin: Cleanses blood and provides Vitamin E for healthy skin.
9. Regulates Blood Pressure: High potassium content maintains healthy BP levels.
10. Improves Bone Strength: Vitamin K and calcium protect from osteoporosis.

Traditional Remedies Using Mustard Greens

1. Remedies Using Mustard Greens Alone

• For Blood Purification: Eat freshly cooked greens daily for 15 days.
• For Liver Detox: Drink ½ cup of mustard greens water with black salt every morning.
• For Weak Eyesight: Eat one small bowl daily with desi ghee.
• For Constipation: Boil leaves, strain, and drink the warm extract.
• For Weak Heart: Consume with garlic and ginger regularly.
• For Anemia: Mix with beetroot juice and consume daily.

2. Remedies with Other Natural Ingredients

• For Jaundice: Mix boiled mustard greens with honey and eat twice daily.
• For High Cholesterol: Combine with lemon juice and olive oil.
• For Joint Pain & Arthritis: Mix greens with garlic and black pepper; eat daily.
• For Diabetes: Add fenugreek leaves (methi) while cooking.
• For Skin Glow: Blend greens with cucumber juice and drink on an empty stomach.
• For Weakness after Illness: Eat with cow butter and makai roti for 10 days.
• For Acidity: Add mint leaves while cooking.
• For Cold & Flu: Eat warm greens with a spoon of pure desi ghee.
• For Obesity: Use boiled greens with black pepper and lemon daily.

Traditional Punjabi Recipe: Mustard Greens (Sarson ka Saag) with Makai ki Roti

Ingredients:

• Mustard leaves (Sarson): 1 kg
• Spinach (Palak): 250 g
• Bathua leaves: 250 g
• Ginger: 1 tbsp (chopped)
• Garlic: 5–6 cloves
• Green chilies: 3–4
• Corn flour (Makai ka atta): 2 tbsp
• Desi ghee: 3–4 tbsp
• Salt: to taste
• Water: 3–4 cups

Preparation:

1. Wash and chop all leaves.
2. Boil them in water with salt and green chilies for 40–45 minutes.
3. Add chopped ginger and garlic.
4. Mash the boiled leaves or blend lightly.
5. Add corn flour to thicken and cook for 15 minutes.
6. Heat ghee, add garlic and red chili, and pour over the greens.
7. Serve hot with Makai ki Roti topped with butter or makkhan.

Health Tip: Combining greens with makai roti provides balanced nutrition — greens for minerals, corn for energy.

Scientific Research Insight

Modern studies show mustard greens contain glucosinolates, which convert into compounds that detoxify the liver, protect against cancer, and reduce inflammation. They also help lower bad cholesterol (LDL) and control blood sugar levels.

Possible Side Effects

• Excessive raw consumption may cause gas or bloating.
• People with hypothyroidism should consume cooked greens only.
• Avoid combining with high-fat foods excessively.

FAQs about Mustard Greens (Sarson ka Saag)

External Links

• Learn more about Mustard Greens on Healthline
• Nutritional Facts by USDA Food Database