Mizuna (Brassica juncea v. japonica) is a leafy green vegetable that is a part of the notoriously nutritious Brassica family. Also known as water greens and kyona, it is a long-lasting, mild and slightly sweet tasting and delicious green that is an excellent substitute for lettuce. Mizuna has been used extensively in Japan since antiquity, but the origins are believed to be in China.
Mizuna enjoys cool and moist growing conditions, and is ideal to grow indoors or in the cooler portions of the growing season. In mild climates mizuna can be grown in the winter. Mizuna may bolt in hot growing conditions and flower and set seed early, but has more tolerance for heat than arugula.
Mizuna is excellent in salads, but also in stir-fries, sautéed with vegetables, in soups and on sandwiches.
Mizuna is a good source of vitamin K, an antioxidant required for blood coagulation and bone metabolism. Mizuna has comparable levels of vitamin C to strawberries, this antioxidant is an essential nutrient that has an important role in immune function and helps to prevent damage to cell structures. It is a good source of the carotenoids (beta-carotene, lutein/ zeaxanthin, violaxanthin). The carotenoids are important in organ function, protecting cellular structures from damage and help prevent age related eye degeneration. Mizuna is also a good source of vitamin E, containing over 10 times more vitamin E than spinach. Vitamin E is a fat soluble antioxidant, involved in immune function and other metabolic processes.
|Vitamin K (Phylloquinone)||Vitamin C (Ascorbic Acid)||Carotenoid (Beta Carotene/ Vitamin A)||Carotenoid (Lutein/ Zeaxanthin)||Carotenoid (Violaxanthin)||Vitamin E (Alpha Tocopherol)|
|Mizuna||2.0 µg/100g||42.9 mg/100g||7.6 mg/100g||5.2 mg/100g||2.4 mg/100g||25.0 mg/100g|
Xiao, Z., Lester, G. E., Luo, Y., & Wang, Q. (2012). Assessment of vitamin and carotenoid concentrations of emerging food products: edible microgreens. Journal of agricultural and food chemistry, 60(31), 7644-7651.
USDA National Nutrient Database for Standard Reference, Release 22 (2009)