Do you love leafy greens? Enter tatsoi, your new favorite veggie. It’ll expand your horizons beyond the spinach, lettuce, and kale.
Tatsoi is also called spoon mustard, spinach mustard, or rosette pakchoi. It’s an Asian staple, but you can find it in pre-packaged mixed greens. You might even mistake it for spinach.
While they are related, tatsoi belongs to a different species. The leaves have a mild yet unique mustard flavor, making it a tasty salad ingredient. You can eat it raw or cooked, just like other leafy veggies.
To learn why tatsoi is so special, check out these five nutritional benefits.
5 Benefits Of Eating Tatsoi
1. Vitamin C
When it comes to vitamin C, tatsoi outshines oranges. A cup of raw tatsoi has more than double – yes, double – the amount than one orange. That’s at least 140 milligrams!
It also has nearly 20 times more vitamin C than spinach. Clearly, tatsoi is worth eating.
As an antioxidant, vitamin C protects the body. It’s linked to a reduced risk of heart disease, cancer, type-2 diabetes, and the common cold. Your immune system needs it to flourish.
Catecholamines, which act as hormones and neurotransmitters, also require vitamin C. Want healthy skin? Fuel up on this nutrient, which is needed for collagen production.1
Your body can’t store vitamin C. That’s why it’s important to eat rich sources like tatsoi.
2. Vitamin A
To boost your vitamin-A intake, eat tatsoi. This nutrient is necessary for healthy vision and eye health. It’s even been shown to prevent age-related macular degeneration – a major cause of vision loss.
Vitamin A also controls cell growth and reproduction. It even helps them communicate! In turn, vitamin A is a must for a healthy immune system.2
3. Vitamin K
Leafy greens like kale, collards, and lettuce are rich in vitamin K. Tatsoi is no different.
Without enough vitamin K, your blood will not clot properly. This is bad news for wounds and cuts. Luckily, vitamin K deficiency is pretty rare, and tatsoi can make sure of that.
If you take blood-thinning drugs, you may need to avoid tatsoi. The high vitamin-K content might work against this medication. As always, ask your doctor first.3
Compared to a banana, one cup of raw tatsoi has even more potassium. This mineral is necessary for normal growth, development, and overall health. It also plays a role in building proteins and muscle.
The body’s acid-base balance depends on potassium.4 A normal pH can help preserve bone calcium, and therefore, increase bone mineral density. It can play a huge part in preventing (or delaying) osteoporosis.5
If you’re not a fan of dairy, tatsoi will save the day. In one cup of raw chopped tatsoi, you’ll get more calcium than one cup of milk. This is perfect if you’re allergic or intolerant to dairy!
As your body’s most abundant mineral, calcium is crucial. Bones and teeth need it to be strong. After all, they hold 99 percent of your body’s stores.
With enough calcium, osteoporosis may be prevented or slowed down. The risk for high blood pressure, high cholesterol, and weight gain can even decrease. Dealing with PMS? Calcium may reduce symptoms.6
Tatsoi is available in specialty Asian markets or health food stores. Prepare it like any other leafy green. In salads, they taste great with strawberries, almonds, and vinaigrette. You can also sauté them in a stir fry.