6 health benefits of mizuna!

The benefits of mizuna are incredible as this vegetable is rich in nutrients but low in calories. It is a member of the Brassica family of vegetables that is commonly found in Japanese cuisine, but has started to find its way into kitchens around the world.

Often described as having a rich, peppery flavor, it is often compared to arugula or young mustard and can be enjoyed raw or cooked and used in a wide variety of dishes.

Not only is it easy and quick to grow, but this unique vegetable can withstand even extreme conditions and temperatures, making it ideal for experienced gardeners and beginners alike.

In addition, it is rich in many nutrients and has been linked to a number of health benefits, including better eye, bone and immune health, as well as better blood clotting and a potentially reduced risk of cancer .

What is mizuna?

Mizuna  is a plant that goes by many names, including Japanese mustard, spider mustard, green water, and kyona. This nutritious vegetable is a variety of mustard and also closely related to many other plants in the Brassica family, such as broccoli , cabbage , cauliflower, turnip greens , rutabaga, and mustard greens. It is available in many different forms. In fact, more than 10 varieties have been identified.

It’s a common ingredient in salads and is often mixed with other greens, but its mild, peppery flavor also makes a great topping for pasta, soups, pizza, and stews.

In addition to being full of flavor, this healthy vegetable is also rich in many nutrients, including vitamin C , vitamin K , and vitamin A. It is also rich in antioxidants and may come with a number of unique health benefits.

Nutritional values ​​of mizuna:

  • 278 micrograms of vitamin K (348% of DV);
  • 5,881 international units of vitamin A (118% of DV);
  • 39.2 milligrams of vitamin C (65% of the DV);
  • 14.6 calories;
  • 2.7 grams of carbohydrates;
  • 1.5 grams of protein ;
  • 0.1 gram of fat;
  • 1.8 grams of dietary fiber;
  • 105 micrograms folate (26% of DV);
  • 0.3 milligrams of manganese (13% of DV);
  • 1.1 milligrams of vitamin E (6% of DV);
  • 57.7 milligrams of calcium (6% of DV);
  • 198 milligrams of potassium (6% of DV);
  • 0.1 milligrams of vitamin B6 (5% of DV);
  • 0.8 milligrams of iron (5% of DV).

Health benefits of mizuna:

1. High in Antioxidants:

Most of the health benefits of mizuna come from the fact that this vegetable provides a mega dose of nutrients, including antioxidants . Antioxidants are compounds that work by neutralizing harmful free radicals, preventing cell damage and reducing the risk of chronic disease.

Research has found that it also contains kaempferol, a plant  compound that acts as an antioxidant and has been linked to a multitude of health benefits. Kaempferol has been shown to block the spread of cancer cells, protect healthy cells and reduce chronic inflammation.

2. Improves Immune Health:

Thanks to its impressive nutrient profile and high antioxidant content , the vegetable can also help keep your immune system working efficiently. This is because it is rich in vitamin C.

If you’ve been stocking up on citrus fruits or a vitamin C supplement when you feel a case of fungus coming on, it’s for good reason. Vitamin C has been shown to reduce the duration and severity of respiratory tract infections and may also lower the risk and improve outcomes of conditions such as pneumonia and malaria.

In addition, mizuna is rich in antioxidants  that can further boost immunity. Antioxidants have  been shown to improve immune function while also protecting against infection.

3. Supports blood clotting:

Another benefit of mizuna is loaded with vitamin K , an important nutrient that serves many functions in the body. Most notably, vitamin K helps promote healthy blood clots.

Clotting 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 result in increased blood loss and ease of bruising. Additionally, vitamin K is also found in other leafy green vegetables as well as cauliflower, Brussels sprouts, and cabbage .

4. Strengthens bones:

In addition to encouraging healthy blood clotting, vitamin K is also a key component of bone health. Vitamin K is believed to directly affect bone metabolism and positively affect the balance of calcium, an essential mineral for building strong bones and preserving bone density.

Several studies have found that higher consumption of vitamin K can reduce the risk of bone fractures in some populations. In addition, mizuna  is rich in vitamin K , providing 348% of the recommended daily value in just one cup.

5. It can reduce the risk of cancer:

Some studies have found that this nutrient-rich vegetable, along with other vegetables in the same plant family, could reduce the risk of certain cancers . One review found that in 67% of the studies reviewed, a higher consumption of vegetables in the Brassica family was linked to a reduced risk of cancer .

Another published review showed that an increase in consumption of Brassica vegetables was associated with a lower risk of prostate cancer . Of course, keep in mind that these studies show an association, but there could be other factors involved.

6. Promotes eye health:

Mizuna is rich in vitamin A , providing 118% of the recommended daily value in a cup. Vitamin A is a fat-soluble vitamin that is absolutely essential when it comes to eye health. A vitamin A deficiency can cause symptoms like dry skin, night blindness, blurred vision and even blindness.

It also has a good source of lutein , a type of carotenoid with antioxidant properties that can guard your vision and eye health. Research shows that increasing lutein consumption can reduce the risk of disorders such as age-related macular degeneration, a condition caused by damage to the retina that results in symptoms such as blurred vision.

To further protect your eye health, fill your plate with other green vegetables like kale, spinach, and turnip greens . These nutritious foods are rich in vitamin A and lutein , as well as other important health-promoting antioxidants .

Vegetable precautions:

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 maintain a consistent intake of vitamin K to avoid interfering with your medications.

Additionally, foods from the Brassica family, including mizuna, tend to be high in oxalates. If you have problems with oxalate kidney stones, you should moderate your intake of  oxalate to prevent the formation of oxalate stones.

Useful links: 

For most, however, this highly nutritious vegetable can be safely consumed with minimal risk of side effects. If you experience any adverse side effects after consumption, be sure to consult your doctor immediately.

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