Sawi

SAWI

aka Brassica juncea, commonly brown mustard, Chinese mustard, Indian mustard, leaf mustard, Oriental mustard and vegetable mustard

GROW

Propagate: seedings

Light: sunny

Water: once a day

Soil: good drainage

Fertilizer: twice a month

USES

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.

Prevent 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.

Good For Diabetes : One cup of green mustard greens provides about 8 grams of fiber. They 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.

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.

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.