Mizuna (Brassica rapa var. nipposinica) is a leafy green vegetable originating from East Asia. Known by various names such as Japanese mustard greens, spider mustard, or konya, mizuna belongs to the Brassica genus, making it a relative of cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts.
Characterized by its dark green, serrated leaves, thin stems, and a slightly peppery, bitter taste, mizuna is often cultivated for commercial salad blends. However, it can also be savored when cooked or pickled.
This article explores the different types of mizuna, highlighting its advantages and diverse culinary applications.
Types of Mizuna
Remarkably, mizuna has earned the distinction of being among the select few vegetables cultivated in space, featured in an experiment aboard the International Space Station. Its widespread cultivation is facilitated by its extended growing season and adaptability to colder climates.
Presently, there are 16 recognized varieties of mizuna, each distinguished by its unique color and texture:
- Kyona: This variant boasts pencil-thin, white stems paired with deeply serrated leaves.
- Komatsuna: Characterized by its dark green, rounded leaves, this type was specifically bred for enhanced resistance to heat and diseases.
- Red Komatsuna: Similar to Komatsuna but adorned with maroon leaves.
- Happy Rich: Among the most distinctive varieties, it features dark green foliage and yields florets resembling miniature heads of broccoli.
- Vitamin Green: This type showcases deep green leaves and displays resilience to both hot and cold temperatures.
Possible Health Advantages
Research on the precise advantages of mizuna remains limited. However, the nutrients found in mizuna, as well as other brassica vegetables, have been linked to various health benefits.
1. Highly Nutrient-Rich
Similar to kale, mizuna is low in calories but rich in essential vitamins and minerals, such as vitamins A, C, and K.
Just two cups (85 grams) of raw mizuna offer:
- Calories: 21
- Protein: 2 grams
- Carbs: 3 grams
- Fiber: 1 gram
- Vitamin A: 222% of the Daily Value (DV)
- Vitamin C: 12% of the DV
- Vitamin K: more than 100% of the DV
- Calcium: 12% of the DV
- Iron: 6% of the DV
Notably, mizuna is particularly rich in vitamin A, crucial for maintaining healthy vision and a robust immune system.
2. Abundant in Antioxidants
Similar to various other cruciferous vegetables, mizuna is a significant source of antioxidants, which safeguard your cells against damage caused by unstable molecules known as free radicals.
Elevated levels of free radicals can lead to oxidative stress, increasing the risk of conditions such as type 2 diabetes, heart disease, Alzheimer’s, cancer, and rheumatoid arthritis.
Mizuna contains several antioxidants, including:
- Kaempferol: Studies conducted in test tubes indicate that this flavonoid compound possesses potent anti-inflammatory and anticancer effects.
- Quercetin: Present in various fruits and vegetables, quercetin exhibits robust anti-inflammatory properties.
- Beta carotene: This group of antioxidants may support heart and eye health, and offer protection against certain cancers.
However, it’s important to note that specific research on mizuna itself is still necessary.
3. A Good Source of Vitamin C
Mizuna stands out as an unexpected source of vitamin C, providing 13% of the Daily Value (DV) in just 2 raw cups (85 grams). Vitamin C is a potent antioxidant with various advantages, including bolstering your immune system, promoting collagen formation, and improving iron absorption.
Moreover, an analysis of 15 studies found that diets rich in vitamin C were associated with a 16% reduced risk of heart disease compared to diets lacking in this essential nutrient.
It’s worth noting that research on other cruciferous vegetables reveals that a significant portion of vitamin C is lost during cooking. Although mizuna hasn’t been specifically studied, employing shorter cooking times and avoiding boiling in water may help preserve more of this valuable vitamin.
4. Mizuna has Outstanding Vitamin K Source
Similar to other leafy greens, mizuna is abundant in vitamin K. In fact, just 2 cups (85 grams) of this flavorful plant provide over 100% of the Daily Value (DV) for vitamin K (5).
Vitamin K is primarily recognized for its crucial roles in blood clotting and maintaining bone health. It plays a significant part in generating proteins essential for clotting, effectively limiting bleeding from cuts or bruises.
Furthermore, vitamin K contributes to bone formation by regulating calcium deposition in the body, reducing the death of osteoblasts (cells responsible for bone growth), and activating genes related to bone health.
Studies also suggest that a deficiency in vitamin K might increase the risk of osteoporosis, a condition that weakens bones and elevates the likelihood of fractures.
5. Mizuna is Packed with Potent Anti-Cancer Compounds
Mizuna contains antioxidants that have demonstrated anticancer properties. Specifically, its kaempferol content is believed to offer protection against this disease, with test-tube studies suggesting its potential role in cancer treatment.
Scientific studies indicate that cruciferous vegetables like mizuna might substantially reduce the risk of cancer. However, human studies have produced mixed findings.
Although these results show promise, further research involving humans is essential to establish a clearer understanding of these potential benefits.
6. May Improve Eye Health
Mizuna contains lutein and zeaxanthin, two antioxidants crucial for maintaining optimal eye health. These compounds are known to shield your retina from oxidative damage and filter out potentially harmful blue light, providing protection against age-related macular degeneration (ARMD), the primary cause of blindness globally.
Additionally, lutein and zeaxanthin have been linked to a reduced risk of cataracts and diabetic retinopathy, both conditions that can harm your vision.
Potential Drawbacks
While research on mizuna is limited, it is not associated with any serious side effects. However, excessive consumption could be problematic for individuals with allergies to brassica vegetables.
Due to its high vitamin K content, mizuna might interfere with blood-thinning medications like Warfarin. Therefore, individuals taking blood thinners should consult their healthcare provider before increasing their intake of vitamin K-rich foods.
Additionally, mizuna contains oxalates, which in high amounts could potentially lead to kidney stones in susceptible individuals. If you are prone to kidney stones, it may be advisable to limit your mizuna intake.
Incorporating Mizuna into Your Diet
Often likened to a cross between arugula and mustard greens, mizuna offers a subtly bitter, peppery flavor that adds a delicate zest to both raw and cooked dishes.
When raw, mizuna can be a delightful addition to salads; you might have encountered it in pre-packaged salad mixes. Cooked mizuna can elevate the taste of stir-fries, pasta dishes, pizzas, and soups. Alternatively, you can pickle it to create a flavorful condiment for sandwiches or grain bowls.
Whether you purchase it at a local farmer’s market or your nearby grocery store, fresh mizuna should be stored in a plastic bag within your refrigerator’s crisper drawer. Placing a paper towel in the bag can help absorb any excess moisture, preventing spoilage.
Before consumption, it’s essential to thoroughly rinse the leaves to remove any dirt or debris.
Conclusion
Mizuna, a leafy green, is not only low in calories but also rich in essential vitamins and antioxidants.
This nutritious green may offer various health advantages, including enhanced bone, immune, and eye health, along with potential anticancer properties.
Whether you explore your local farmer’s market or Asian grocery stores, you can easily find mizuna.
In summary, mizuna serves as a straightforward and healthy option to enhance the taste of your upcoming salad or stir-fry.