Mizuna: The Mustard Green with Many Health Benefits

Table of Contents

  • Introduction
  • What is mizuna?
  • The health benefits of mizuna
    • Antioxidants
    • Vitamins and minerals
    • Fiber
    • Cancer-fighting properties
    • Heart health
    • Weight loss
    • Other health benefits
  • How to choose and store mizuna
  • How to cook mizuna
    • Recipes
  • Conclusion


Mizuna is a variety of mustard green found in East Asia. It is a prominent component in many Asian dishes, and it is now gaining popularity in Western dishes.

Mizuna is a leafy green with a little bitter flavour. It is high in minerals like as vitamins A, C, and K, as well as fibre. Mizuna is also high in antioxidants, which can help protect the body from free radical damage.

According to some study, mizuna may offer a variety of health advantages, including cancer prevention, heart health, weight loss, and enhanced gastrointestinal health. More study, however, is required to establish these advantages.

What is mizuna?

Mizuna is a leafy green that is related to rocket and kale, as well as other mustard greens. It belongs to the cruciferous vegetable family, which has been linked to several health advantages.

Mizuna has a bitter flavour and a crisp texture. It may be consumed either raw or cooked.

The health benefits of mizuna

Mizuna is a good source of nutrients, including:

  • Vitamin A: Vitamin A is important for vision, immunity, and cell growth.
  • Vitamin C: Vitamin C is an antioxidant that helps to protect the body against damage from free radicals.
  • Vitamin K: Vitamin K is important for blood clotting and bone health.
  • Fiber: Fiber helps to keep the digestive system healthy and can help to promote weight loss.
  • Antioxidants: Mizuna is a good source of antioxidants, which can help to protect the body against damage from free radicals.

Other health benefits of mizuna

In addition to the nutrients listed above, mizuna may also have other health benefits, including:

  • Cancer prevention: Some studies have shown that mizuna may help to prevent cancer.
  • Heart health: Mizuna may help to lower cholesterol levels and reduce the risk of heart disease.
  • Weight loss: Mizuna is low in calories and high in fiber, which can help to promote weight loss.
  • Improved gut health: Mizuna is a good source of fiber, which can help to improve gut health.

How to choose and store mizuna

When choosing mizuna, look for leaves that are bright green and free of blemishes. Avoid leaves that are wilted or yellow.

Mizuna can be stored in the refrigerator for up to 3 days. To extend the shelf life, you can wrap the mizuna in a damp paper towel and place it in a plastic bag.

How to cook mizuna

Mizuna can be eaten raw or cooked. To cook mizuna, steam, stir-fry, or roast it. You can also add it to soups or salads.


Here are a few recipes that use mizuna:

  • Mizuna salad with sesame dressing
  • Mizuna stir-fry with tofu
  • Mizuna soup
  • Mizuna pesto
  • Grilled mizuna with balsamic vinegar


Mizuna is a healthy and versatile green that can be enjoyed in many different ways. It is a good source of nutrients and antioxidants, and it may have a number of health benefits. If you are looking for a new and healthy green to add to your diet, mizuna is a great option.

I hope this blog post has been helpful. If you have any further questions, please feel free to ask.

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