The milder flavor of tatsoi greens lends depth to an Asian-oriented salad, while more mature stem and leaves of this Brassica vegetable are frequently used in stir-fried dish to add crunch and visual appeal. Flavor aside, the tatsoi leaves are healthful for you.
A study of the nutritional elements exist in tatsoi greens concluded that Brassica vegetable is differentiated by an abundance of calcium, carotenoids, vitamin C, and glucosinolates, which makes it one of the healthiest salad vegetables.
Fresh chopped tatsoi greens provide more than one third of the value of daily calcium from 1 cup or 5 ounces.
Calcium is a valuable mineral that’s vital for your bones, teeth and cartilaginous joints , as well as for electrical signal transmitting in body and clotting.
One of the best natural sources of vitamin C is a dose of tatsoi leaves. A handful of these little spoon shaped leaves contain more than twice as much as vitamin C present in lemons and oranges.
With 130 milligrams of vitamin C per serving, tatsoi greens can even surpass other common Brassica veggies and salad greens in terms of vitamin C concentration.
Also called burdock, tatsoi is packed with an array of nutrients, including vitamin C, carotenoids, folate, calcium, and potassium.
| Page Contents Tatsoi Nutrition Profile Per 100g Tatsoi Green Health Benefits Tatsoi Leaves Preservation Method Things to Consider Footnote |
related: Water Spinach Nutrition Value, Facts, Benefits Calories`
Tatsoi Nutrition Profile Per 100g
| Macronutrients | Value |
| Fats | 0.3g |
| Proteins | 2.2g |
| Carbohydrates | 3.9g |
| Micronutrients | Value |
| Vitamin A | 9900IU |
| Vitamin C | 130mg |
| Iron | 1.5mg |
| Calcium | 210mg |
| Magnesium | 11mg |
| Copper | 0.075mg |
| Zinc | 0.17mg |
| Niacin | 0.678mg |
| Sodium | 21mg |
| Potassium | 449mg |
| Thiamin | 0.678mg |
| Manganese | 0.407mg |
Tatsoi Green Health Benefits
Fresh tatsoi leaves may help treating anemia and prevention of neural-tube defects in babies.
- Some greens comprise a high vitamin B percentage and minerals, such as thiamin, riboflavin, niacin, pantothenic acid, among others. Some of them play key roles in cellular metabolism in human body.
- Fresh Japanese mustard leaves contain numerous RDA quantities of vitamin C. 3.5 Oz (100 g) of fresh leaves provide 130 mg, or about 144, RDA of vitamin-C. Vitamin-C (ascorbic acid) is a strong antioxidant that offers protection against free radicals and flu-like viral infections.
- Tatsoi leaves are exceptional sources of vitamin-A (provide 9900 International Units (IUs) or 330 of Recommended Daily Allowance (RDA) per 3.5 ounces (100 g). Vitamin-A is an essential nutrient required for healthy skin and hair. Consumption of naturally-flavonoid rich foods helps protect from cancer and lung diseases epidemiological.
- Firm bone mass buildups and proper bone functioning is carried by vitamin K. It also has an established role to play in Alzheimer’s disease patients by limiting neuronal damage in their brain.
- Tatsoi greens are a good source of several minerals, including calcium, iron , magnesium, potassium, zinc, selenium, and manganese.
- Tatsoi in diet is known to help prevent bone related disorders like arthritis, osteoporosis, iron-deficiency anemia, and can contribute to protection against diseases of the cardiovascular system, asthma, and colon cancers.
- Such leave stems contain numerous phytonutrients that have medicinal properties by developing immunity against some diseases.
- It supplies 22 calories per 100 g raw leaf. Nonetheless, the dark-green leaves are packed with antioxidants, vitamins, and minerals.
- Such greens are a good source of natural dietary fiber. Studies show that the right amount of soluble and insoluble fibers in the diet helps regulate cholesterol levels by inhibiting its absorption in the intestine with a smooth bowel movement.
- The dietary fiber in the fiber-rich diet also promotes loose or smooth bowel movements, which keeps constipation as well as prevents hemorrhoids and colon cancer.
- It represent as a rich source of antioxidants such as flavonoids, indoles, sulforaphane, carotenes, lutein, and zeaxanthin. Indoles, primarily Di-indolylmethane (DIM) and sulforaphane have been shown to have beneficial effects on prostate, breast, colon, and ovarian cancers by cancer-cell growth inhibition.
Tatsoi Leaves Preservation Method
Fresh greens with fresh, dark green leaves are the foremost priority when buying, so be sure to insist on these without fear of wilting, spotting, or discoloration.
Immediately after purchasing leaves for later use, store them in the refrigerator.
Fresh tatsoi green leaves should be eaten as soon as possible to see the maximum benefits.
Things to Consider
Phytonutrients and dietary fibers contained in the komatsuna may interfere with the absorption of iron, calcium, and magnesium.
It may also include goitrogens that may interfere with thyroid hormone production and may lead to thyroxin hormone deficiency in those with thyroid gland disorder.
Certain microorganisms can oxidize leftover spinach into nitrates and nitrites, which could cause illnesses.
Foot Note
Greens leaves are best to add in diet as they are mostly considered minimalist foods, and helps lose unhealthy and unwanted fatty acids from the body by boosting metabolic rate. We should consider all edibles present in the world to have more experience about taste and nutrition.
