Mizuna has a bright, great taste, pungent and spicy at the same time. In addition, Japanese cabbage is high in nutrients and low in calories. It is a pity that very few people know this fast-growing garden plant in our country, and its cultivation is not very common. But cabbage is well known in many Asian countries. It is used both fresh and cooked.
What is Japanese Mizuna Cabbage
Mizuna is also known as Japanese mustard. It is a cross between arugula and mustard. Common in Japanese cuisine, it actually comes from China.
This annual plant belongs to the Cabbage family. It grows in bunches without forming a head of cabbage. In appearance and characteristics, it is closer to Chinese and Peking cabbage.
It has long jagged edges like chervil with a glossy dark green surface, making the cabbage very decorative. The stems are white. Height from 15 to 20 centimeters.
There are about two dozen different hybrid varieties known. A fast growing plant that prefers well-drained, sandy and moist soil.
After sowing, the first crop can be harvested after 40-50 days. Suitable for harvesting at any stage: from microgreens to mature plants.
From the abandoned shoots, new ones grow. If left in the garden until fall, the plant will bloom with small yellow flowers (assuming a warm fall).
Beneficial features
In terms of nutritional value, mizuna differs little from other crucifers. Found in it:
Vitamin A, C, K, folic acid, pyridoxine, thiamine, riboflavin;
Minerals: calcium, molybdenum, iron, magnesium, manganese, potassium, zinc and others;
Carotenoids: lutein, zeaxanthin;
Cellulose;
Chlorophyll;
Antioxidants such as kaempferol;
Aromatic substance indole;
Monosaccharide glucosinolate;
Flavonoids;
Sulforaphane.
The calorie content per 100 grams is only 23 calories.
As a member of the cruciferous family, Japanese cabbage has all the antioxidant properties that others like mustard, bok choy, napa cabbage, and more.
The stems contain the most dietary fiber. Fiber is known to help control cholesterol levels by inhibiting absorption in the intestines.
In addition, having enough fiber in your diet improves intestinal motility, preventing constipation and thus providing protection against colon disease and hemorrhoids.
As a source of vitamin K, it plays a potential role in building and protecting bone mass. Vitamin K is important for preventing damage to neurons in the brain.
Phylloquinone is involved in the process of blood clotting, prevents increased bleeding. This is especially true for various injuries.
Fresh leaves are a good source of B-complex vitamins. Folic acid or folate plays an important role in DNA synthesis and cell division. Prevents neural tube defects in newborns in pregnant women.
200 grams of cabbage contains almost 100 micrograms of vitamin C. Vitamin C, as a powerful antioxidant, protects against viruses and bacteria, increases the body’s defenses.
Glucosinolates are naturally pungent tasting components of many plants.
Sulforane provides anti-cancer and anti-bacterial properties.
Vitamin A, lutein, zeaxanthin are essential for maintaining vision. Especially in old age, they prevent macular degeneration, protect cataracts. Supports the mucous membrane of the eyes.
Benefits for the body
Prevention is better than cure. Human nutrition plays an important role in overall health. Eating Japanese cabbage will replenish the body with nutrients and provide health benefits:
Reduces the risk of many types of cancer and prevents the spread of cancer cells;
Improves blood flow;
Prevents the formation of blood clots;
Strengthens bone tissue;
Protects against osteoporosis;
Strengthen immunity;
Protects against viral and colds;
Supports vision.
As a low-carbohydrate and low-calorie product, it is useful in weight loss diets.
How to eat
Japanese cabbage is consumed both raw and boiled, stewed. It goes well with many foods and can be added to a huge range of dishes.
Mizuna can be added to:
Meat;
Vegetables;
Stew;
Paste;
Sauce.
Leafy greens will also add a subtle savory flavor to soups.
Cabbage leaves can be substituted for the usual Chinese or Peking cabbage in salads, sandwiches, hamburgers.
Read on: Kale cabbage useful properties
How to choose and store
Fresh mizuna greens are still difficult to find in supermarkets or in the market. Sold in Japan all year round.
If so, choose fresh, without yellow, discolored leaves. Better if packed in a transparent container or bag.
Stored in the same way as other lettuce in the refrigerator. Try to eat it within 2-3 days. Nutritional value is lost over time.
Contraindications and harm
The only contraindication is cruciferous allergy or individual intolerance.
The presence of phytates and dietary fiber in greens can affect the bioavailability of minerals such as iron, calcium, and magnesium.
Recommended to be avoided by people taking anticoagulants such as warfarin due to the vitamin K content.
A close relative of mustard, it contains oxalic acid, which in some people can crystallize in the urinary tract as oxalate stones. Therefore, people with oxalate stones are advised to avoid.
Read on: Chinese cabbage benefits and harms
What does mizuna cabbage look like and how does it grow in the substrate
