Mizuna

mizunaSource: https://japancrops.com/en/crops/mizuna/nutrients/

Nutrition Information

Mizuna is a leafy, green vegetable bursting with antioxidant properties including ascorbic acid (Vitamin C), beta-carotene, and alpha-tochopherol [3]. In particular, mizuna has been shown to have significant quantities of flavanoid derivatives and ascorbic acid [4]. Additionally, mizuna is rich in Vitamins A, B, and K which are critical for optimal vision, plays an important role in metabolic pathways (coenzyme function), and performs blood clotting functions/proper bone calcification, respectively [5,6,7].

Fun Facts

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UM Dietetic Student

Mizuna of the Brassicaceae/Cruciferae family (like cabbage and mustard greens!) is scientifically named Brassica Rapa var. Japonica. It is postulated to have originated in the Mediterranean and later spread northwards to Scandinavia and eastwards to Asia [1]. Since it is a member of the common mustard family, mizuna has similar nutrient profiles to other members of the family including napa cabbage, bok choy, arugula, and watercress [4]. In Japan, mizuna is commonly eaten raw in salads with either a light tangy soy dressing or sweet and creamy miso! Nowadays, there is an endless array of new innovative ways to use the vegetable, so try to be creative and add these greens to stir-fries, soups, and pastas! See below for recipe inspirations 🙂

Storage Tips

  • Rinse and pat the leaves dry.
  • Wrap lightly in kitchen paper, store in a plastic bag, and remove as much air as possible before sealing [2].
  • Mizuna keeps well in the fridge for up to 5 days.

Recipes

Savory Sauteed Mizuna

Mizuna Salad with Peanuts

Mizuna and Grapefruit Salad

 

References

[1] Dixon, G.R. (2006). Vegetable Brassicas and Related Crucifers: Crop Production Science in Horticultural Series No. 14. CABI pp 23-36. ISBN: 9781845931384

[2] Harvest to Table. (n.d). “Mizuna: Kitchen Basics.” Website accessed on June 28, 2018 from: https://harvesttotable.com/mizuna_mix_mizuna_with_other/

[3] Kaur, C. and Kapoor, H.C. 2006. Antioxidant activity and total phenolic content of some Asian vegetables. Int. J. Food Sci. Technol. 37, 153–161.

[4] Martinez-Sanchez, A., Gil-Izquierdo, A., Gil, M.I., and Ferreres, F. 2008. A comparative study of flavanoid compounds, Vitamin C, and antioxidant properties of baby leaf Brassicaceae species. J. Agric. Food Chem., 56 (7), pp 2330–2340

[5] National Institute of Health. (n.d). “Vitamin A fact sheet for health professionals.” Website accessed on June 29, 2018 from: https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

[6] National Institute of Health. (n.d). “Vitamin B6 dietary supplement fact sheet.” Website accessed on June 29, 2018 from: https://ods.od.nih.gov/factsheets/VitaminB6-HealthProfessional/

[7] National Institute of Health. (n.d). “Vitamin K fact sheet for health professionals.” Website accessed on June 29, 2018 from: https://ods.od.nih.gov/factsheets/VitaminK-HealthProfessional/