There are numerous vegetables and vegetables to decorate our salads and within all the varieties there are some more used and known than others. Here we will explain what is tatsoi. It is a type of lettuce that is mainly consumed in salads and has unique characteristics. They provide numerous benefits to our body if their consumption is regular in our diets.
For this reason, we are going to dedicate this article to telling you what tatsoi is, what its characteristics and importance are.
What is tattoo
Tatsoi lettuce is a vegetable from the cruciferous family. Also known as mustard spinach, it has various health benefits. In fact, all representatives of this flora produce benefits when regularly introduced into the diet. It is important to note that it is recommended to increase the intake of plant-based foods. These foods contain antioxidants, phytonutrients and essential vitamins.
From a nutritional point of view, tatsoi lettuce stands out for its vitamin A and C content and the presence of carotenoid compounds inside. Also concentrates folic acid and other minerals such as calcium and potassium.
However, most of the positive effects of its intake are related to glycosides, a family of phytonutrients with high antioxidant and anti-inflammatory capacity. Also, it is a good source of fiber.
Benefits of adding lettuce to your diet
Regular consumption of lettuce can provide many health benefits. However, do not stop experiencing them, it is necessary to take care of a complete diet, making sure that it is varied and balanced.
Improve bone strength
Tatsoi lettuce provides a lot of calcium. According to a study published in the journal Nutrients, this mineral is key to ensuring good long-term bone health. While dairy products are a good source, it's also important to include other products in your diet that meet your needs.
Helps prevent vision problems
Due to the vitamin A contained in lettuce, the incidence of many diseases related to eye health is reduced. According to research published in the journal Ophthalmology Genetics, this nutrient protects against macular degeneration, a process associated with medium-term vision loss.
Reduce the risk of cancer
Vegetables belonging to the cruciferous family contain phytonutrients that may help reduce the risk of certain types of tumors. A review published in the Review of Food Science and Nutrition proves it.
This is due to the ability of phytochemicals to neutralize the formation of free radicals, that accumulate in tissues and cause inefficient cell replication. This is the perfect breeding ground for tumor cells to emerge.
How can I eat?
Tatsoi lettuce leaves can be eaten raw, cooked or fried. They are often used to prepare salads, soups, smoothies, quiches and stews. Nevertheless, it should be noted that many cooking processes result in the loss of essential nutrients, like phytochemicals.
Therefore, it is best to combine its raw intake with vegetables as an ingredient in more complex spicy recipes. In this way, a supply of high-quality antioxidants can be ensured.
Can it be grown at home?
Tatsoi lettuce can be grown at home. The positive part is that this plant withstands very diverse climates so well that it can be found in almost any country. For this, it is necessary to sow the seeds in soil fertilized with a balanced fertilizer.
Remember, this vegetable grows best in the cold, so the best time to plant it is in the fall. It does not require much water and is usually harvested around 3 weeks after planting.
Like other representatives of The cruciferous family, tatsoi lettuce has several health benefits when eaten regularly. It is known for its content of phytonutrients and essential vitamins.
Now, you should alternate between eating raw and cooked foods to avoid antioxidant losses. On the other hand, it is important to ensure that your diet is varied and balanced to obtain the beneficial effects of its consumption.
Recipe with tatsoi
With the following recipes we intend to give an idea to increase the presence of tatsoi lettuce in the diet.
Ingredients
- 1 bell pepper
- 1/2 green onion.
- 1 clove garlic.
- 2 small carrots.
- 1 teaspoon of fresh ginger.
- 1 small lettuce
- 1/2 teaspoon of cumin seeds.
- 2 tablespoons of extra virgin olive oil.
- Juice of 1/2 lemon, along with the grated skin.
The first thing to do is pour the extra virgin olive oil into a pan and heat over medium heat. Add the cumin and fry until dark. In this point, add ginger, minced garlic and minced chili. Stir constantly and when the garlic changes color, add the chopped green onion.
Immediately after, add the carrots and season, continuing the sauté process which lasts 3 minutes. At this point the juice of half a lemon is squeezed together with the lemon zest. When the liquid has evaporated, pour a little water (2 tablespoons).
Cook the entire mixture over high heat until the water evaporates and the carrots are tender. It may take 5-7 minutes to get to this point. Once the carrots are soft, add the tatsoi to the wok and fry for a few minutes with another tablespoon of water. Cover the pot and heat for a few minutes to soften the lettuce. Once all the liquid has evaporated, it's ready to serve. It is recommended to eat hot.
Other varieties
Once we know what tatsoi is and everything about it, we are going to see some more varieties of lettuce:
Red Chard
It has a mild flavor and an intense green color with garnet stems. It has a special flavor, like spinach sprouts, and can be eaten raw or cooked. It grows slowly and imparts a greater reddish sheen to the veins of the leaves, creating a greater contrast with the natural green. The leaves are carefully selected to maintain the vitality and uniformity of the product, eliminating the weakest leaves.
Batavian lettuce
Annual plant, typical of semi-temperate regions. Like the French, the buds are large and firm, with long, loose leaves with slightly curled and wavy edges, and a crisp, buttery texture. Like the long lettuce, there are different varieties of this lettuce. Generally, These are round lettuces that vary in color between dark green and light golden green.
Meanwhile, red Batavia shoots can be identified by their curly leaves, which are pale green at the base and turn bright red at the tips. It takes on an increasingly intense red color as winter approaches.
I hope that with this information you can learn more about what tatsoi is, its characteristics and benefits.