Have you heard or seen mizuna before? Well, this superstar green is rich in essential nutrients, but are low in calories. Not just that, they also boast a lot of health benefits. Commonly, it is found in various Japanese cuisines, yet has started to make its way to the kitchens all over the world. In this article, we are going to discuss more it. Not just that, we are also going to include the different health benefits of mizuna, which are all for the betterment of the health.
Mizuna: What is this?
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Scientifically, mizuna is called Brassica juncea var. japonica. Furthermore, this plant actually goes with a lot of names, including kyona, water greens, Japanese mustard greens, and spider mustard. This particular nutritious green is in fact, a variety of mustard green and is also closely in connection to some other plants in the plant family of Brassica, like the rutabaga, mustard, turnip, cabbage, cauliflower, and broccoli.
Moreover, the mizuna lettuce is available in various forms. In the actual fact, there are about 16 varieties of it that have been identified already. This includes the Purple Mizuna, Kyona Mizuna, and Early Mizuna, among the others. In addition, the mizuna is a common ingredient in salads and is commonly mixed with some other greens. Nonetheless, the peppery, mild flavor of it also makes a great topping for pizzas, stews, soups, and pasta dishes.
Not only that it is easy and fast to grow, this unique green may withstand even with extreme conditions and temperatures. This is what makes it ideal for expert or even for novice gardeners. Apart from being a powerhouse of flavor, this particular green is high in various essential nutrients as well. It includes vitamin K, vitamin C, and vitamin A. not just that, it is also rich in antioxidants and may come with various unique health benefits.
Though it is mostly present as a staple ingredient in salads, it has a lot of other uses all over the world. For instance, in Japan, they often make it as a pickle and serve as one of the appetizers. You may also cook it or use in dishes like pizzas, pasta, or stir-fries. It is now popular all over the world, and not just in Asia.
Nutritional Facts of Mizuna
Mizuna is an astoundingly nutrient-rich food. This just means that it is rich in lots and lots of vitamins and minerals in each serving, yet has a very few amounts of calories.
One cup of mizuna may contain the following essential nutrients:
|Principles||Amount||% Daily Value|
|Dietary fiber||1.8 grams||–|
|Vitamin K||278 micrograms||348%|
|Vitamin A||5881 IU||118%|
|Vitamin C||39.2 milligrams||65%|
|Vitamin E||1.1 milligrams||6%|
|Vitamin B6||0.1 milligrams||5%|
Health Benefits of Mizuna
Here are some of the most amazing health benefits of mizuna:
- Helps in promoting eye health. There is an ample amount of vitamin A in mizuna. This is a vital nutrient for eye health. Not just that, mizuna is also a good source of lutein, a kind of carotenoid that has antioxidant properties, which may help in protecting the eyes.
- May help reduce the risk of cancer. Some studies suggest that greens rich in nutrients, together with some other vegetables of the same family may help in reducing the risk of various types of cancer. This is obviously one of the best health benefits of mizuna.
- Helps in improving immunity. Due to its amazing nutritional profile and rich antioxidant properties, it is beneficial in keeping the immune system to work efficiently. It is also rich in vitamin C, which is an amazing antioxidant good for the overall health.
- Helps in strengthening the bones. The vitamin K of mizuna is oozing –this is essential in giving a direct impact on the bone metabolism and positively affect the calcium balance.
- Helps in supporting the blood clotting. The vitamin K content of mizuna is essential in the promotion of the healthy formation of blood clots.
- Rich antioxidant properties. Almost all of the health benefits of mizuna are due to its high antioxidant properties. These are beneficial in neutralizing the free radicals in the body, thus preventing damage to the cells, and reducing the risk of chronic illnesses.
Precautions in Consuming Mizuna
There is a high amount of vitamin K in mizuna. This is a nutrient that plays an important role in the blood clotting. If you are taking a blood thinner, you must maintain the intake of vitamin K consistently as it is significant in preventing the interference with the medications.
In addition, foods that are in the Brassica plant family, like the mizuna, tend to be high in oxalates. If you have issues with the oxalate kidney stones, you must moderate the consumption of mizuna. This is to prevent the formation of oxalate stone.
However, for most, this highly nutritious green may be consumed safely with a nominal risk of its side effects. Furthermore, if you experience any adverse side effects after the intake, make sure to consult with your doctor straightaway