There are a couple of health reasons to eat tatsoi, which you can call vitamin green too. But I doubt you’re even familiar with this Chinese vegetable. Regardless, I bet you’d love the taste of this cabbage when you eat it, especially if you’re a big fan of spinach, cabbage & mustard greens.
And in case you were wondering, tatsoi is nicknamed vitamin green because of its rich level of micronutrients. Spice up your salad dish with this mustardy green.
What is Tatsoi?
Tatsoi is a Chinese leafy green of the Brassica family. It has recently made its way to North America due to its delicious flavor — and healthy offers. Tatsoi tastes sweet but nutty in its raw form. Some have likened the taste & texture of tatsoi to Swiss chard & spinach.
Nutritional Profile of Tatsoi
Tatsoi has remarkable levels of essential nutrients. It trumps other popular Chinese greens, such as bok choy, boasting higher levels of vitamins A & C, calcium & iron. Note that the nutritional value of tatsoi may vary according to the time of harvest and the quality of seed used.
On a general scale, though, 100 grams of tatsoi will offer approximately:
- 22 calories
- 3.9 grams of carbs
- 2.2 grams of protein
- 0.3 grams of fat
- 2.8 grams of fiber
- 130 milligrams of vitamin C (0100%+ DV)
- 10 000 international units of vitamin A (100%+ DV)
- 159 micrograms of folate (40% DV)
- 210 milligrams of calcium (21% DV)
- 449 milligrams of potassium (13% DV)
- 1.5 milligrams of iron (8% DV)
- 0.15 milligrams of vitamin B6 (8% DV)
- 0.09 milligrams of vitamin B2 (5% DV)
- 0.06 milligrams of thiamin (5% DV)
- 11 milligrams of magnesium (3% DV)
6 Health Reasons to Eat tatsoi
The benefits associated with tatsoi are a result of the plant’s impressive micronutrient & antioxidant levels. It is one of the richest sources of vitamins A & C.
Here are reasons for you to eat tatsoi:
Packed with Vitamin C
Tatsoi packs a richer bunch of vitamin C than what papaya, spinach & even orange offer. These Asian greens are filled to the brim with disease-tackling antioxidants that limit the effects of oxidative stress on the body. Studies prove that eating foods rich in vitamin C can treat some chronic issues, including stroke, cancer & heart disease. Regular consumption of vitamin C is also associated with increased longevity.
Great Source of Vitamin A
Tatsoi is a great source of vitamin A, which has many important roles to play in the body. Vitamin A helps to keep the bones strong, your skin healthy & your immune system at its peak. It is also essential for good eyesight & has proven helpful in preventing macular degeneration.
Provision of Folate
If you’re interested in promoting your brain, bone & heart, you need to eat more foods rich in folic acid. Fortunately, you can get a lot of this eating tatsoi.
Folate strengthens the bones, improves cognitive function & supports a healthy pregnancy. Research suggests that regular consumption of folate is associated with better odds against Alzheimer’s disease & can be a boost to elders who are going through a cognitive decline.
Glucosinolates are found in cruciferous veggies. They are the compounds responsible for the bitter taste of the greens & have shown great potential in combating chronic issues like cancer & heart disease. Studies also suggest that glucosinolates possess anti-carcinogenic effects & will lower the possibility of developing specific cancers like breast, kidney & esophageal cancers.
Supports Cardio Health
These Asian greens contain a lot of heart-supporting nutrients, such as calcium & some antioxidants. By adding them to your diet, you can improve your heart’s condition in ways like preventing blood clotting & relaxing muscle tissues in the arteries. Research has suggested that it is important to consume a lot of calcium, as this will not only be good for your heart but for your bones too.
How to Grow Tatsoi
Tatsoi is best planted in the late summer to harvest in fall or in spring to harvest in summer. They grow rapidly, maturing in about 20 days, and would make an excellent inclusion in your medicinal herb garden. If you’re sticking to spring planting, you should settle for full-grown vitamin green instead of seeds, as the latter are more vulnerable in cold temps.
The ideal conditions for cultivating tatsoi are:
- Planting in an area where it gets at least 3-4 hours of daily sunlight;
- The use of well-drained soil;
- Watering the greens as they should be;
- Settling for a temp between 60-70° Fahrenheit.
How to Eat Tatsoi
Tatsoi can be used in some recipes since they taste great & blend well in foods too. You can try out some of these recipes when using tatsoi:
- Green salad, carrots, cucumber & a ginger dressing mixed with tatsoi;
- Stir-fry tatsoi with carrots, shallot & cumin, pepper, or ginger (warming spices);
- Make a soup using sweet potato, celery, chickpeas & a couple of warming spices, and then add these Asian greens.
- Prepare tatsoi greens with chopped pecans, sliced pears & some dressing using olive oil & honey.
Risks Associated with Tatsoi
Tatsoi is considered a goitrogenic, meaning that it possesses chemicals that may affect the release of thyroid hormones. So, if you’re suffering thyroid issues, you have to consult your doctor first before including tatsoi in your diet.
Concluding the Health Reasons to Eat Tatsoi
Obviously, there are great health reasons to eat tatsoi. Also known as vitamin green, this amazing green has more vitamin C to offer than orange itself. It is a rich source of vitamin A too. There are also various essential nutrients in tatsoi — making it a great food in every diet. They are very much easy to grow — so I suppose they wouldn’t cost you much to cultivate. Have you eaten tatsoi before now? How did it taste?