Tatsoi : Health Benefits & Downsides

Tatsoi is a green leafy vegetable that is highly nutritious. It has a sweet earthy flavor that works for many dishes. It has green spoon-shaped leaves resembling the leaves of romaine lettuce.

Tatsoi is a member of the mustard family and is scientifically known as Brassica rapa subsp. narinosa, or Brassica rapa var. rosularis.⁽¹⁾

Tatsoi can be enjoyed in a variety of dishes including soups, salads, and side dishes. It can be steamed with olive oil or sauteed with other salad vegetables for an enhanced taste.

Tatsoi is low in calories and high in fiber and other essential nutrients. It contains vitamin A and plays a key role in immune function and maintaining eye health.^{(2, 3)}

It is rich in vitamin E which acts as an antioxidant and protects against free radicals, which are harmful compounds.⁽⁴⁾

The rich content of calcium in tatsoi helps in strengthening bones and supporting muscle and nerve function.⁽⁵⁾

Having an impressive nutrient profile, tatsoi offers several health benefits.

1. Supports Heart Health

   Tatsoi is a leafy green counted among cruciferous vegetables that include broccoli, kale, cabbage, and cauliflower.⁽⁶⁾

   A study showed that females with a higher intake of cruciferous vegetables had decreased plaque build-up in the arteries.⁽⁷⁾ Also, a review of 8 studies found that increased intake of leafy greens decreases the risk of heart disease by 16%.⁽⁸⁾

2. Protects the Body Against Diabetes

   Tatsoi can play a role in blood sugar management.

   Being rich in fiber it can slow down the absorption of sugar and be helpful in stabilizing blood sugar levels.⁽⁹⁾

   Just like other cruciferous vegetables, tatsoi may contain sulforaphane that helps in protecting against diabetes-related complications.^{(10, 11)}

3. Has Cancer-Fighting Properties

   There are several compounds present in tatsoi that can be helpful in slowing the growth and spread of cancer cells.

   Test tube studies show that sulforaphane blocks the growth of several types of cancer cells including breast, prostate, lung, stomach, skin, and bladder cancer.⁽¹²⁾

   Tatsoi also contains other compounds such as allyl isothiocyanate, benzyl isothiocyanate, phenethyl isothiocyanate. These have been researched to have potential cancer-fighting properties.^{(13, 14)}

   An increase in intake of cruciferous vegetables is linked with several types of cancer including stomach, lung, and pancreatic cancer.^{(15, 16)}

Despite being extremely beneficial for health, there are a few downsides to the use of tatsoi that everyone needs to know.

There are compounds present in tatsoi known as goitrogens that interfere with thyroid function.⁽¹⁷⁾ But it is known that the amount of goitrogen is very low than the amount that can affect the thyroid.⁽¹⁸⁾

People consuming warfarin are often advised to maintain a consistent intake of green leafy vegetables because of their vitamin K content.⁽¹⁹⁾ This does not mean the intake of green leafy vegetables should be stopped, instead, the amount taken should be watched.

Tatsoi is a cruciferous vegetable that can be extremely beneficial for health. It is also extremely versatile and can be enjoyed in a raw or cooked state.