Tatsui: Nutrients, Benefits and Recipes

Although not many people have heard of tatsui before, this vibrant vegetable is well worth adding to your shopping list.

Not only are they highly nutritious, but they also have a slightly sweet, earthy flavor that works well in many different dishes.

This article will take an in-depth look at tatsui, including its nutritional value and potential health benefits, along with some easy ways to add it to your diet.

Tatsui is a type of green leafy vegetable that is closely related to bok choy.

Like bok choy, Tatsui is a member of the mustard family and is known by its scientific names, Brassica rapa subsp. Narinosa or Brassica rapa var. rosary (1).

Tatsui is sometimes called by other names, including soybean tat, mustard spoon, and bok choy rose.

It features green, spoon-shaped leaves that resemble romaine lettuce, along with a crisp stem that has a slightly bitter flavor.

Tatsoi is a vibrant and versatile ingredient that can be enjoyed in a variety of recipes, from salads to soups and side dishes.

Similar to other leafy greens, they are highly nutritious and make a great addition to an overall healthy diet.

Summary

Tatsui is a type of green leaf that is closely related to bok choy. It features spoon-shaped leaves and a crisp stem that can be enjoyed in many different dishes.

Tatsui is low in calories but rich in fiber and a variety of other essential vitamins and minerals.

In fact, Brassica Vegetables, including tatsui, are a particularly great source of vitamin A. Vitamin A is an important nutrient that plays a key role in immune function and maintaining healthy vision (2And the 3).

Additionally, they are rich in vitamin E, a micronutrient that acts as an antioxidant to help protect cells from harmful compounds known as free radicals (2And the 4).

Moreover, they also provide a good amount of calcium in each serving, which helps strengthen bones and supports nerve and muscle function (2And the 5).

In addition, tatsui and others Brassica Vegetables contain sulfur-rich compounds that have been linked to numerous health benefits, including sulforaphane (6).

Summary

Tatsui contains many beneficial nutrients, including vitamin A, vitamin E, and calcium. It is also a good source of sulfur-rich compounds like sulforaphane, which have been studied for their health-promoting properties.

Thanks to its impressive nutritional properties, tatsui may offer many health benefits.

May support heart health

Tatsoi is a type of green leaf and classified as a cruciferous vegetable, a family of vegetables that also includes broccoli, kale, cabbage, and cauliflower (7).

Studies show that increasing your intake of nutrient-rich vegetables like tatsui can benefit heart health.

For example, one study in older women showed that a higher intake of cruciferous vegetables was associated with lower plaque buildup in the arteries (8).

Another review of 8 studies found that higher intake of leafy green vegetables was associated with a 16% lower risk of heart disease (9).

Furthermore, a review of 17 studies concluded that people who ate more leafy greens were less likely to have heart disease, stroke, and other conditions that can damage the heart (10).

May prevent diabetes

Tatsui can be a great addition to a balanced diet to promote better blood sugar management and possibly help prevent diabetes.

This is because it is rich in fiber, which can slow the absorption of sugar into the bloodstream to help stabilize blood sugar levels (11And the 12).

Additionally, tatsui and other cruciferous vegetables contain beneficial compounds such as sulforaphane, which have been shown to help protect against diabetes-related complications in some animal studies (13And the 14And the 15th).

Not only that, but higher intake of cruciferous vegetables has also been linked to a lower risk of type 2 diabetes in some studies (16).

In fact, one study found that people who ate the most cruciferous vegetables were 18% less likely to develop type 2 diabetes over a period of at least 10 years compared to those who ate the least (17).

May have anti-cancer properties

Tatsui contains several compounds that can help slow the growth and spread of cancer cells.

In particular, sulforaphane has been shown to inhibit the growth of several types of cancer cells in test tube studies, including those of the breast, prostate, lung, stomach, skin, and bladder (18).

In addition to sulforaphane, other compounds found in Tatsui — including allyl isothiocyanate, benzyl isothiocyanate, and phenethyl isothiocyanate — have been researched for their potential cancer-fighting effects in test tube studies (19And the 20And the 21).

Furthermore, increased intake of cruciferous vegetables has been linked to a reduced risk of several types of cancer as well, including stomach, ovarian, lung, and pancreatic cancers (22And the 23And the 24And the 25).

However, we need more studies in humans to specifically evaluate the cancer-fighting properties of tatsui before we can draw any strong conclusions.

Summary

Some research suggests that leafy greens and cruciferous vegetables, including tatsui, can help support heart health, protect against diabetes, and slow the growth of cancer cells. However, we need more research on how Tatsui can benefit humans.

Although tatsui may offer many health benefits, there are also some downsides to consider.

For starters, tatsui contains phytoestrogens, which are compounds that can interfere with thyroid function (26And the 27).

However, according to one review, the amount of nitrogen in a typical serving of commercial varieties Brassica Rabalike tatsui, is much less than the amount needed to affect thyroid function (27).

Furthermore, since cooking inhibits the activity of a specific enzyme involved in the conversion of progesterone to goiterine, it is unlikely that consumption of cooked tatsui in moderation as part of a healthy diet would have any effect (26).

In addition, people who sometimes take blood thinners such as warfarin are also advised to keep a constant intake of leafy greens due to their vitamin K content (28).

Note that this does not mean that you need to completely avoid tatsui or leafy greens if you are taking blood thinners. Instead, you should avoid big changes in how much you eat to prevent interactions with your medications (28).

Summary

Although Tatsui contains phytoestrogen, it is not likely to affect thyroid function when taken in moderation. People who take blood thinners should maintain a steady intake of tatsui and other leafy vegetables rich in vitamin K.

Tatsui appears in many salad mixes and is often sold with other leafy greens, such as spinach, kale, and bok choy.

It is sometimes available in some grocery stores, specialty stores, and farmers’ markets, although it may not be as easy to find as other greens.

Tatsui leaves are most commonly used in recipes, although other parts, such as the stems and flower buds, are also edible.

When shopping for tatsui, be sure to look for leaves that are dark green and free from bruising, discoloration, or yellowing.

If you’re not ready to use the leaves right away, simply wrap them in a wet paper towel, store in a sealed plastic bag or jar, and refrigerate for up to five days.

Summary

Tatsui can be found in many salad mixes or purchased at some grocery stores and farmers markets. You should look for leaves that are deep green and free of blemishes and store them in the refrigerator for up to 5 days.

With its sweet and tart taste, tatsui is a versatile ingredient that can be enjoyed raw or cooked in many recipes.

It works especially well in salads, either on its own or mixed with other vegetables like spinach, kale, and watercress.

It can also be steamed with a little olive oil or sautéed and added to stir-fries, soups, or side dishes.

Here are some recipes that you can try to add these green leaves to your diet:

Summary

Tatsui can be eaten raw, steamed, or sauteed. They can be substituted for other vegetables in salads and added to soups, stir-fries, and sides using some of the above recipes.

Tatsoi is a vegetable with green and cruciferous leaves that is closely related to bok choy.

It’s a highly nutritious plant that may support heart health, protect against type 2 diabetes, and slow the growth of certain types of cancer cells.

In addition, it is also very versatile and can be enjoyed raw or cooked in a wide variety of recipes, including soups, salads, stir-fry dishes, and more.

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