Can you eat komatsuna raw?

In this article we are going to answer can you eat komatsuna raw, what is komatsuna, is it healthy to eat komatsuna raw, what are the benefits of eating komatsuna, and is there a risk of eating komatsuna raw and how can you add komatsuna to your diet. 

Can you eat komatsuna raw?

Yes, you can eat komatsuna raw. Komatsuna can be eaten raw, pickled, stir-fried, boiled, or baked. When eaten raw, it has more nutrients and vitamins such as calcium, vitamin C, and vitamin D. 

Vitamin C is a highly sensitive heat vitamin that decreases its content in a lot of vegetables when cooked. 

What is komatsuna?

Komatsuna or also known as Japanese mustard spinach is a leafy green vegetable from the family of Brassica rapa. Komatsuna grows commonly in Japan and Taiwan and it is hard to find outside those countries. 

It is a very versatile leafy green that can be cooked in many ways or it can be eaten raw. The name komatsuna means greens of komatsuna in reference to a village known as Komatsugawa in Tokyo. 

Komatsuna has a sweet taste and crunchy texture. They can be eaten at any stage of their growth and when mature they are dark green. It grows in greenhouses all the year but normally, it can’t grow in extreme hot or cold weather. 

Is it healthy to eat komatsuna raw?

Yes, raw komatsuna is healthy to eat. 100 grams of komatsuna raw contain 22 calories, 3.9 grams of carbohydrates, 2.8 grams of fiber, 2.2 grams of protein, and 0.3 grams of fat. 

It has 495 micrograms of vitamin A, 130 mg of Vitamin C, 159 micrograms of folate, 210 mg of calcium, and 1,5 mg of iron. It has more vitamins and minerals but in lower quantities. 

Raw komatsuna contains 62% of your daily value of vitamin A, 157% of your daily value of folate, 40% of the daily value of folate or vitamin b9, 21% of the daily value intake of calcium, and 12% of the daily value of iron. 

Komatsuna is a very nutritious green vegetable to add to your diet. Even if you don’t eat it raw, it can give you a lot of vitamins and minerals that are essential for a healthy life. 

What are the benefits of eating komatsuna?

Komatsuna has a lot of vitamins, minerals, and nutrients as other leafy green vegetables. They have a lot of benefits such as

  • Decrease the risk of cancer
  • Promotes blood clotting
  • Decrease inflammation
  • Help with vision
  • Supports digestive system 

Decrease the risk of cancer

Komatsuna is high in compounds such as flavonoids, indoles, sulforaphane, carotenes, lutein, and zeaxanthin. All of them are antioxidants that prevent cell damage, inhibit cancer-cell growth, and are proven to protect against breast cancer, ovarian cancer, colon cancer, and prostate cancer. 

Promotes blood clotting

Komatsuna also has a high quantity of vitamin K that promotes healthy blood clotting. 

Decrease inflammation

Vitamin K and Vitamin C promote the formation of several compounds that decrease overall inflammation.

Help with vision

Komatsuna is high in vitamin A. This vitamin A promotes healthy ocular health and prevents macular formation. 

Supports digestive system 

Komatsuna has a lot of soluble and insoluble fiber. Fiber promotes smooth bowel movement and decreases constipation. Also, they promote the growth of healthy bacteria in the large intestine.

Is there a risk of eating komatsuna raw?

The only risk of eating komatsuna is that people with kidney stones or a predisposition to kidney stones should avoid eating too much komatsuna because it has oxalic acid. This substance crystallizes as oxalate stones and makes kidney stones. 

Also, komatsuna has some chemicals that can interfere with the correct thyroid gland function. To avoid the side effect of eating too much komatsuna, 100 grams per day is enough to obtain all the benefits of komatsuna. 

How can you add komatsuna to your diet?

Komatsuna raw can be added to a healthy salad with some other leafy greens such as spinach, collard greens, broccoli, or lettuce. If you want to skip, komatsuna raw can be cooked, steamed, boiled, or stir-fried. 

Follow this link for Komatsuna raw Cheese salad. 

Conclusion

This article answered can you eat komatsuna raw, what is komatsuna, is it healthy to eat komatsuna raw, what are the benefits of eating komatsuna, and is there a risk of eating komatsuna raw and how can you add komatsuna to your diet.

Citation

https://www.researchgate.net/publication/337532473_Komatsuna_Japanese_Mmustard_Spinach_and_Health_Continued_of_Japanese_Diet_For_Longevity

https://specialtyproduce.com/produce/Komatsuna_Mustard_Greens_9069.php

Hi, I am Charlotte, I love cooking and in my previous life, I was a chef. I bring some of my experience to the recipes on this hub and answer your food questions.