This super green plant mizuna has a high nutrient content but is low in calories and has a long list of health favors, if you don’t know what it is, we are talking about the benefits of mizuna, a member of the family of Brassica vegetable that is commonly found in Japanese cuisine, but that has begun to reach kitchens around the world. Mizuna, often described as having a rich and spicy taste, is often compared to arugula or young mustard greens and can be enjoyed raw or cooked and used in a wide variety of dishes. Not only is it easy and fast to grow, but this unique green can withstand extreme conditions and temperatures, making it ideal for beginner and expert gardeners alike.
In addition, it has many nutrients and has been associated with several health benefits, including better health of the eyes, bones and immune system, as well as better blood clotting and a potentially reduced risk of cancer.
Benefits of Mizuna to Potentiate Your Health:
- High in antioxidants
- Supports blood clotting
- Strengthens the bones
- It improves immune health
- It can reduce the risk of cancer
- Promotes eye health
1. High in Antioxidants:
Most of the benefits of mizuna for health come from the fact that this green provides a meager of nutrients, including antioxidants. Antioxidants are compounds that work by neutralizing harmful free radicals, preventing damage to cells and reducing the risk of chronic diseases. Studies have found that mizuna also contains kaempferol, a plant compound that acts as an antioxidant and has been associated with a multitude of health benefits; Kaempferol has been shown to block the spread of cancer cells, protect healthy cells and reduce chronic inflammation. In addition to mizuna, other good sources of kaempferol and antioxidants include broccoli, Brussels sprouts, apples, squash and spinach.
2. Supports Blood Clotting:
The benefits of mizuna are loaded with vitamin K, an important nutrient that performs many functions in the body; in particular, vitamin K helps promote healthy formation of clots of blood. Coagulation is essential and helps prevent excessive bleeding by forming a clot and allowing the healing process to begin; Vitamin K deficiency can impair this process and can lead to increased blood loss and bruising.
“Vitamin K is also found in other green leafy vegetables, as well as cauliflower, cabbage and Brussels sprouts”.
3. Strengthens the Bones:
In addition to promoting healthy blood clotting, vitamin K is also a crucial component of bone health; It is believed that vitamin K directly affects bone metabolism and positively affects the balance of calcium, a mineral that is essential for building strong bones and preserving bone density. Several studies have found that a higher intake of vitamin K may reduce the risk of bone fractures in some populations; The benefits of mizuna are high in vitamin K, which provides 348 percent of the recommended daily value in just one cup. In addition to increasing your vitamin K intake, eating enough calcium from green leafy vegetables, dairy products and fish and getting enough sun exposure every day or taking a supplement to get your daily dose of vitamin D can also help keep your bones strong.
4. Improves Immune Health:
Thanks to its impressive nutrient profile and high antioxidant content, the benefits of mizuna can also help keep your immune system functioning efficiently. This is partly because it is high in Vitamin C, with only one cup eliminating approximately 65 percent of the recommended daily value. If you’ve ever loaded yourself with citrus fruits or supplemented with vitamin C when you felt that sneezing was going to appear, it was for a good reason. Vitamin C has been shown to reduce the duration and severity of respiratory tract infections and can also decrease risk and improve the outcomes of diseases such as malaria and pneumonia. In addition, the benefits of mizuna have a high antioxidant content that can help boost immunity even more, antioxidants have been shown to improve immune function while protecting against infections.
5. It Can Reduce the Risk of Cancer:
Some studies have even found that this nutrient-rich green plant, along with other vegetables in the same plant family, could reduce the risk of certain types of cancer. A review by the Dutch Organization for Applied Scientific Research at the Institute for Nutrition and Food Research, for example, found that, in 67 percent of the studies reviewed, a higher intake of vegetables in the Brassica family was related to a lower cancer risk. Another review showed that a higher intake of vegetables Brassica was associated with a lower risk of cancer of prostate in particular. Of course, keep in mind that these studies show an association, but there may be other factors involved; More research is needed to measure how much the benefits of mizuna can have on cancer prevention.
6. Promotes Eye Health:
The benefits of mizuna are packed with vitamin A, which supplies 118 percent of the recommended daily value in each cup. Vitamin A is a fat-soluble vitamin that is absolutely crucial when it comes to eye health; A vitamin A deficiency can cause symptoms such as dry skin and eyes, night blindness, blurred vision and even blindness. It is also a good source of lutein , a type of carotenoid with antioxidant properties that can help protect your vision and the health of your eyes; Studies show that increased consumption of lutein may reduce the risk of disorders such as macular degeneration related to age , a condition caused by damage to the retina that causes symptoms such as blurred vision. To further protect eye health, fill your plate with other green leafy vegetables such as kale, green turnip and spinach. These nutritious foods are rich in vitamin A and lutein, as well as other important antioxidants that promote health.
Nutritional Value of The Benefits of Mizuna:
Mizuna is an incredibly nutrient- rich food, which means it contains tons of vitamins and minerals in each serving, but has very few calories.
One Cup of Chopped Mizuna Contains Approximately:
- 6 calories
- 7 grams of carbohydrates
- 5 grams of protein
- 8 grams of dietary fiber
- 278 micrograms of vitamin K (348 percent DV)
- 5,881 international units of vitamin A (118 percent DV)
- 2 milligrams of vitamin C (65 percent DV)
- 105 micrograms folic acid (26 percent DV)
- 1milligrams of manganese (13 percent DV)
- 1milligrams of vitamin E (6 percent DV)
- 7 milligrams of calcium (6 percent DV)
- 198 milligrams of potassium (6 percent DV)
- 1milligrams of vitamin B6 (5 percent DV)
- 8 milligrams of iron (5 percent DV)
What is Mizuna?
- It is a plant that receives many names, including spider mustard, Japanese mustard, green water, kyona or its scientific name, Brassica juncea var. japonica.
- This nutritious green is a variety of mustard greens and is also closely related to many other plants of the Brassica family, such as broccoli , cauliflower, cabbage, turnip, mustard and kohlrabi.
- Mizuna lettuce is available in several different forms. In fact, 16 varieties have been identified, including “Purple Mizuna”, “Early Mizuna” and “Kyona Mizuna”, among others.
- It is a common ingredient in salads and is usually mixed with other vegetables, but its mild and spicy flavor is also ideal for pasta dishes, soups, stews and pizzas.
- In addition to being full of flavor, this healthy green also contains many nutrients, including vitamins A, C and K. It is also rich in antioxidants and can offer several unique health benefits.
What Are the Uses of the Benefits of Mizuna and Where Can They Be Found?
- Mizuna can be used in different ways. Try beating a recipe for mizuna salad to enjoy the fresh flavor or instead, to complement the sauteed or soups.
- After washing and straining the mizuna, you can store it in the refrigerator for three or four days. Be sure to cover it to make sure it can retain its moisture.
- Then, mix your mizuna leaves with other types of lettuce to get a nutritious salad, sprinkle soups and stews as a side dish, or add it to your favorite pasta dish to get a nutrient-rich boost.
- Depending on where you are, mizuna can be a complicated green to have in your hands. Sometimes you can find it in specialty Asian grocery stores, health food stores or farmers markets, and it is most often available in late spring until early summer.
- If you have trouble finding it, arugula salad or young mustard greens work as suitable substitutes for mizuna and offer a similar nutrient profile and comparable taste.
- You can also try to grow on your own. Even without a green thumb, mizuna microgreens are easy to grow, regardless of whether you are an inhabitant of an apartment or have a full garden.
How does Mizuna Grow?
- One of the greatest benefits of mizuna is how easy it is to grow from the comfort of your own backyard. Growing mizuna is an easy and fun way to take advantage of its unique nutritional properties and interesting flavor.
- You can plant mizuna seeds in early spring, about four to five weeks before the last frost date if you are planting indoors or two weeks before for outdoor plants. If you plant indoors, transplant the seedlings outdoors when they are about four weeks old or harvest early for some nutrient-rich mizuna micro-eggs.
- These plants germinate rapidly, usually within four to eight days. They can be harvested as soon as 20 days, although full heads begin to form after approximately 40 days.
Precautions on the Benefits of Mizuna:
- Mizuna is rich in vitamin K, a nutrient that plays a role in blood clotting. If you are taking an anticoagulant, it is important to keep your constant intake of vitamin K to avoid interfering with your medications.
- In addition, foods in the Brassica family, including mizuna, tend to be high in oxalates. If you have problems with kidney oxalate stone, you should moderate your intake of mizuna to prevent the formation of oxalate stones.
- For most, however, this highly nutritious green can be safely consumed with a minimal risk of side effects. However, if you experience adverse side effects after consumption, be sure to consult your doctor immediately.
Final Thoughts on the Benefits of Mizuna:
- Mizuna is a green plant closely related to mustard greens and other Brassica vegetables, such as broccoli, cabbage and turnip.
- This green is rich in nutrients, rich in antioxidants and high in vitamins K, A and C. It has been linked to a lower risk of cancer, better immune health and blood clotting, better visual health and stronger bones.
- In addition to being available in some Asian specialty stores and farmers markets, it can also be grown directly from your backyard or window sill. Grow to maturity or harvest early and use it as a microgreen.
- With a slightly spicy and spicy flavor, use this versatile green to add an extra dose of flavor and nutrients to your next salad, sauteed or soup.