Ashitaba

Japanese: アシタバ

Nutrition and Function

Angelica tree is a perennial plant native to Japan, belonging to the Umbelliferae family, which grows wild on the coasts of the Izu region and the Boso Peninsula. It got its name from the fact that even if you pick the young leaves, new leaves will appear the next day. It is such a hardy plant that it has long been considered a miracle elixir of eternal youth and longevity. It can be harvested throughout the year, but is in season from February to May.
<Characterized by its rich content of B vitamins>
○ Nutritional Activity There are many nutrients that are essential for the brain's energy metabolism, nine of which are B vitamins. Angelica tree contains most of the B vitamins except for vitamin _B12 . In particular, it contains a relatively high amount of vitamin _B2 , at 0.24 mg per 100 g. _B2 is involved in cell regeneration and is essential for healthy skin and nails.
It is rich in carotene, which is converted into vitamin A in the body, so it is also useful for preventing cancer and arteriosclerosis.
It is also rich in minerals such as calcium, magnesium, and iron. In particular, it contains 540 mg of potassium per 100 g, which also has a blood pressure lowering effect. It also contains small amounts of melatonin, which has anti-aging, anti-cancer, and hypnotic effects.
In addition, it contains 5.6g of dietary fiber per 100g, which helps prevent constipation and obesity.
When the stem or rhizome of angelica tree is cut, a yellow juice comes out. The main components of this juice, chalcone and coumarin, have the ability to suppress substances that promote cell carcinogenesis. Chalcone in particular is not found in many plants other than angelica tree. It is said to suppress the secretion of gastric acid, which causes ulcers , and to prevent blood clots . It has also been found to have antibacterial properties. In addition, angelica tree has a diuretic and laxative effect as a medicinal effect, and the component luteolin in particular is well known as a cardiotonic and diuretic. This diuretic effect improves swelling. People who are prone to swelling should drink angelica tree tea regularly.
It also contains vitamin K.

Cooking tips:

Angelica tree has a unique aroma and bitterness, and is usually boiled before cooking. When boiling, it is quickly removed from the water and rinsed in cold water to remove the bitterness. It is used in dishes such as boiled greens, sesame dressing, salads, and stir- fried dishes with butter, and when made into tempura, the absorption of carotene increases.

Source: Shogakukan Medical Museum of Food Information

Japanese:

《栄養と働き》

　アシタバは日本原産の多年草で、伊豆地方や房総半島の海岸に自生しているセリ科の植物です。若葉をつんでもその翌日には新しい葉がでてくることから、その名がつきました。それほど生命力が旺盛な植物で、古くから不老長寿の妙薬とされています。四季を通じて収穫できますが、2月～5月ごろが旬(しゅん)です。
〈ビタミンＢ群を豊富に含むのが特徴〉
○栄養成分としての働き
　脳のエネルギー代謝に欠かせない栄養素はたくさんありますが、そのうち9種類がビタミンＢ群です。アシタバはビタミンB₁₂以外のほとんどのＢ群を含んでいます。なかでもビタミンB₂は、100g中0.24mgと比較的多く含んでいます。B₂は細胞の再生にかかわり、健康な皮膚や爪をつくるのに欠かせません。
　体の中でビタミンＡにかわるカロテンが豊富に含まれているので、がんや動脈硬化の予防にも役立ちます。
　カルシウム、マグネシウム、鉄などのミネラル類も豊富。とくにカリウムは100g中540mg含み、血圧降下作用もあります。さらに微量ですが、老化防止、抗がん、催眠作用などがあるメラトニンも含みます。
　その他、食物繊維も100g中5.6gを含み、便秘予防、肥満防止にも役立ちます。
　アシタバの茎や根茎を切ると黄色い汁がでますが、この汁の主成分であるカルコンとクマリンには、細胞のがん化をうながす物質を抑制する働きがあります。とくにカルコンは、アシタバ以外の植物にはあまり含まれていない成分です。潰瘍(かいよう)のもとになる胃酸の分泌を抑える働きや血栓(けっせん)を予防する作用があるともいわれています。また、抗菌作用があることもわかってきています。さらに、薬効として利尿・緩下(かんげ)作用があり、とくにルテオリンという成分は強心・利尿剤としてよく知られています。この利尿作用により、むくみを改善します。むくみやすい人はアシタバ茶を常飲するといいでしょう。
　そのほかビタミンＫなども含まれます。