Mizuna greens, referred to as water greens in Japanese, belong to the mustard family of plants and are indigenous to the Kansai region of Japan. This annual plant is popularly known as Japanese mustard, which grows in clusters of long, thin, white stalks spreading into dark green, crispy, deeply serrated leaves. There are more than 24 hybrid cultivars of mizuna greens which are cultivated as seasonal crops in Japan. It is a fast-growing herb that grows in well-drained, sandy and moist soil to nourish.
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The crop typically takes about 40-50 days to harvest at any stage from micro to mature greens. Mizuna goes by the Scientific name Brassica rapa var. nipposinica, and it’s part of the Brassica family, which includes kale, mustard greens, and Bok choy. Mizuna is bestowed with a wealth of nutrients and renders a mild peppery flavour, and has gained popularity in global cuisines for its nutrition and versatility. It is a common ingredient in salads and is also blended with other greens. Mizuna makes a flavourful topping for pasta, soups, stews and pizzas.
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Nutrition Profile of Mizuna
Mizuna greens, despite being low in calories, it is heaped with a vast amount of nutrients such as vitamins A, C, and K.
Nutritional highlights (per 100g raw):
Calories: ~20 kcal
Vitamin A: ~118% RDA
Vitamin C: ~65% RDA
Vitamin K: ~200% RDA
Folate, calcium, magnesium, and iron
Rich in antioxidants like beta-carotene and flavonoids.
Mizuna Health Benefits
Rich in Antioxidants
Mizuna contains vast reserves of antioxidants such as glucosinolates, vitamin C and flavonoids that help neutralise free radicals, reducing oxidative stress and chronic disease risk. In addition, it is endowed with flavonoids, indoles, sulforaphane, carotenes, lutein, and zeaxanthin; these compounds have proven to impede the growth of tumour cells and safeguard healthy cells and avert the risk of certain cancers like prostate, breast, colon and ovarian cancers.
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Supports Eye Health
With high levels of vitamin A and lutein, mizuna may protect against age-related vision issues like macular degeneration. Vitamin A deficiency can result in symptoms like dry eyes, night blindness, poor vision, and even blindness. Several studies have shown that the richness of lutein and carotenoids in mizuna can improve vision and eye health.
Boosts Immunity
Thanks to its dense nutrient profile and high antioxidant content, mizuna is known to boost the immune system and fight off seasonal infections like cold, flu and cough. In addition, vitamin c has been proven to ease the duration and severity respiratory infections.
Promotes Bone Health
The high vitamin K content is a vital nutrient for augmenting bone health. Vitamin K holds a key role in bone metabolism and positively affects the balance of calcium, a mineral that supports bone mineral density and may help prevent osteoporosis and fractures.
Anti-inflammatory Effects
The potent antioxidants and glucosinolates have anti-inflammatory traits that may protect against heart disease and certain cancers.
Mizuna Uses
Mizuna is a perfect base for salads due to its peppery, fresh flavour. It pairs well with citrus fruits, nuts, goat cheese, and vinaigrettes.
Though not a lettuce, this green vegetable is mostly used as a lettuce substitute owing to its similar texture and flavourful taste.
Mizuna microgreens are young seedlings packed with higher concentrations of vitamins and minerals. They are excellent additions to smoothies, wraps, sandwiches, and gourmet garnishes.
Mizuna Recipe
Mizuna Stir-Fry
Ingredients:
Mizuna
Sesame oil
Soy sauce
Method:
Sauté garlic in oil, add mizuna, stir-fry for 2 minutes, and drizzle with soy sauce.
A quick and healthy side accompanied is ready to be served.
Frequently Asked Questions
What Does Mizuna Taste Like?
Mizuna has a mild peppery, slightly spicy flavour, less pungent than arugula or mustard greens. The taste is fresh and subtly tangy, making it versatile in many dishes.
Can Mizuna Be Eaten Raw?
Yes, it is commonly consumed raw in salads, wraps, or sandwiches. The tender and crispy, soft leaves offer a mild spice that adds a unique touch to raw dishes.
What is the English Name for Mizuna?
Mizuna is also known as Japanese mustard greens or spider mustard in English. However, it is widely sold under the original name "mizuna."
What is Mizuna Used For?
Mizuna is used in:
Culinary applications (salads, soups, stir-fries)
Microgreens and garnishes
Pickling in traditional Japanese dishes
Nutritional boosters in smoothies or green juices
Side Effects of Mizuna
Mizuna is generally safe and well tolerated, but a few considerations:
As it is rich in oxalates, those prone to kidney stones should limit intake.
High levels of vitamin K may interfere with blood-thinning medications like warfarin.
Allergies are rare, but possible in individuals sensitive to cruciferous vegetables.
Mizuna vs Mustard Greens
| Feature | Mizuna | Mustard Greens |
| Flavour | Mild, peppery | Strong, spicy, pungent |
| Texture | Tender, frilly | Coarse, broad |
| Best for | Salads, soups, and garnishes | cooking, braising, pickling |
| Heat tolerance | Cooler climates preferred | Tolerates warmer conditions |
| Nutritional profile | High in vitamins A, C, and K. | Also rich in similar nutrients |
Conclusion
Mizuna is a nutrient-dense, flavourful green that deserves a key place in your kitchen garden. Whether eaten raw in salads, blended into juices, or sautéed as a side, mizuna offers a range of health benefits with minimal risk. It’s easy to grow and maintain, which makes it a favourite among home gardeners and health-conscious people.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Transcriptome Analysis and Metabolic Profiling of Green and Red Mizuna (Brassica rapa L. var. japonica)
Chang Ha Park 1,†, Sun Ju Bong 1, Chan Ju Lim 2, Jae Kwang Kim 3,*, Sang Un Park 1,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC7466343/
Japanese Spider Mustard (Mizuna) and Health
Hayk S. Arakelyan
https://www.researchgate.net/publication/340443112_Japanese_Spider_Mustard_Mizuna_and_Health
