Mustard greens are a leafy green vegetable packed with folate, iron, calcium, vitamin C, and fiber. This nutrient-dense combination makes them one of the more valuable greens to include during pregnancy. Their slightly peppery flavor works well cooked into a variety of dishes.
Why it's good in pregnancy
Mustard greens are an excellent source of folate, which is essential for your baby's neural tube development throughout pregnancy. Their iron and calcium content support your increased blood volume and your baby's developing bones, while vitamin C helps your body absorb that iron more efficiently. The fiber they provide also supports healthy digestion, which can be helpful throughout pregnancy.
Key nutrients
FolateSupports healthy neural tube development, especially important throughout pregnancy.
IronHelps support your increased blood volume and reduces the risk of anemia.
CalciumSupports your baby's developing bones and teeth.
Vitamin CBoosts immune health and helps improve iron absorption.
FiberPromotes healthy digestion and helps prevent constipation.
Serving ideas
Sauté with garlic and olive oil
Add to a hearty soup or stew
Braise with cooked beans for a filling side
Stir into a grain bowl
Mix into a cooked vegetable curry
Safety
Wash thoroughly before use.
Wash mustard greens thoroughly under running water, separating the leaves to remove any trapped soil or grit. Cook them well by sautéing, steaming, or boiling until tender, which also softens their peppery bite. Store unwashed greens in the refrigerator in a breathable bag and use within a few days for best quality. Discard any wilted, slimy, or discolored leaves before cooking.
Common questions
Are mustard greens safe during pregnancy?Yes, when washed and cooked properly, mustard greens are a highly nutritious, safe choice.
Why are leafy greens like mustard greens recommended in pregnancy?They're rich in folate, iron, and calcium, all of which support your baby's development and your own increased nutritional needs.
Can I eat mustard greens raw during pregnancy?They can be eaten raw in small amounts if thoroughly washed, but cooking softens their texture and flavor and may be easier to digest.
Did you know?
Mustard greens belong to the same family as broccoli, kale, and cabbage.
Their slightly spicy flavor comes from natural compounds also found in mustard seeds.
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