# Tat Soi (Brassica rapa subsp. narinosa)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/tat-soi
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-28
**Evidence Score:** 2 / 10
**Category:** Vegetable
**Also Known As:** Brassica rapa subsp. narinosa, Asian flat cabbage, rosette bok choy, spinach mustard, flat cabbage, spoon mustard, Chinese flat cabbage, tatsoi

## Overview

Tat soi contains glucosinolates including di-indolyl-methane (DIM) and sulforaphane that exhibit [antimicrobial](/ingredients/condition/immune-support) properties and cancer-protective potential. These compounds work by inducing [phase II detox](/ingredients/condition/detox)ification enzymes and inhibiting tumor cell proliferation in preliminary studies.

## Health Benefits

• Antimicrobial activity against Bacillus cereus, E. coli, Candida albicans, and Pseudomonas aeruginosa (preliminary in-vitro evidence only)
• Cancer-protective potential through glucosinolates including di-indolyl-methane (DIM) and sulforaphane that impede tumor cell growth in prostate, breast, colon, and ovarian cancer models (preliminary cell studies only)
• [Antioxidant](/ingredients/condition/antioxidant) support from phenolic compounds including catechin (661.76 μg/g) and chlorogenic acid (116.49 μg/g) (based on compositional analysis only)
• Vision and [immune support](/ingredients/condition/immune-support) from carotenoids including beta-carotene, lutein, and zeaxanthin serving as vitamin A precursors (nutritional composition data only)
• [Anti-inflammatory](/ingredients/condition/inflammation) effects from bioactive compounds including flavonoids and indoles (mechanistic evidence only, no human trials)

## Mechanism of Action

Tat soi's glucosinolates, particularly di-indolyl-methane (DIM) and sulforaphane, activate nuclear factor erythroid 2-related factor 2 (Nrf2) signaling pathways. This activation upregulates [phase II detox](/ingredients/condition/detox)ification enzymes including glutathione S-transferase and quinone reductase. The [antimicrobial](/ingredients/condition/immune-support) activity occurs through disruption of bacterial cell membranes and inhibition of fungal cell wall synthesis.

## Clinical Summary

Current evidence for tat soi is limited to preliminary in-vitro studies demonstrating [antimicrobial](/ingredients/condition/immune-support) activity against specific pathogens including Bacillus cereus, E. coli, Candida albicans, and Pseudomonas aeruginosa. Cancer-protective studies have shown tumor growth inhibition in prostate, breast, and colon cell lines, but these are early-stage laboratory investigations. No human clinical trials have been conducted specifically on tat soi extracts or supplements. The evidence strength remains preliminary and requires further research including animal studies and human trials.

## Nutritional Profile

Tat Soi is a nutrient-dense leafy green with approximately 20-25 kcal per 100g raw weight. Macronutrients: protein ~2.0-2.5g/100g (notably high for a leafy green), carbohydrates ~2.8-3.5g/100g, dietary fiber ~1.5-2.0g/100g, fat ~0.3-0.5g/100g. Micronutrients: Vitamin C ~60-80mg/100g (exceeding daily requirements in a single serving), Vitamin K1 (phylloquinone) ~200-350µg/100g (highly bioavailable with dietary fat), Vitamin A as beta-carotene ~2000-3000µg RAE/100g, folate ~100-130µg/100g, calcium ~105-120mg/100g (bioavailability moderately reduced by oxalates at ~50-60mg/100g), potassium ~250-300mg/100g, magnesium ~18-22mg/100g, iron ~1.0-1.5mg/100g (non-heme, enhanced by co-consumed Vitamin C), phosphorus ~40-50mg/100g. Bioactive compounds: glucosinolates including gluconapin, sinigrin, and glucobrassicin at a combined estimated 15-40µmol/g dry weight, converted enzymatically via myrosinase to isothiocyanates (sulforaphane, allyl isothiocyanate) and indoles (DIM, indole-3-carbinol) upon tissue disruption; myrosinase activity is heat-sensitive and partially destroyed by boiling but preserved by light steaming or raw consumption. Phenolic compounds include kaempferol, quercetin, and hydroxycinnamic acid derivatives (sinapic acid, ferulic acid) at approximately 200-500mg/100g dry weight. Chlorophyll content estimated at 50-100mg/100g fresh weight. Omega-3 fatty acid (alpha-linolenic acid) present in small amounts (~30-50mg/100g). Bioavailability note: fat-soluble vitamins (A, K) require co-consumption of dietary fat for optimal absorption; glucosinolate conversion to active metabolites is maximized when leaves are chopped raw and rested 5-10 minutes before cooking.

## Dosage & Preparation

No clinically studied dosage ranges for tat soi extracts, powders, or standardized formulations are documented. As a whole food, nutritional composition is provided per 100-gram fresh serving (15-22 calories), but therapeutic dosing protocols have not been established. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Tat soi is generally considered safe when consumed as a food vegetable with no reported adverse effects in healthy individuals. Glucosinolate-rich vegetables may interfere with [thyroid function](/ingredients/condition/hormonal) in individuals with existing thyroid disorders or iodine deficiency when consumed in large quantities. No specific drug interactions have been documented for tat soi, though cruciferous vegetables may theoretically affect warfarin [metabolism](/ingredients/condition/weight-management) due to vitamin K content. Pregnant and breastfeeding women can safely consume tat soi as part of a normal diet, but supplement forms should be avoided due to lack of safety data.

## Scientific Research

No human clinical trials, randomized controlled trials, or meta-analyses specific to tat soi were found in the available research. The evidence consists solely of metabolite profiling studies and in-vitro [antimicrobial](/ingredients/condition/immune-support) testing, with no PubMed PMIDs for human clinical trials available.

## Historical & Cultural Context

The available research does not provide information about tat soi's historical use in traditional medicine systems. While documented as an Asian vegetable variety, its traditional medicinal applications are not described in the current sources.

## Synergistic Combinations

Kale, Broccoli sprouts, Bok choy, Sulforaphane, DIM (Di-indolyl-methane)

## Frequently Asked Questions

### How much tat soi should I eat daily for health benefits?

There is no established dosage for tat soi supplements or therapeutic amounts. As a dietary vegetable, 1-2 cups of fresh tat soi provides beneficial glucosinolates while fitting within recommended daily servings of leafy greens.

### Can tat soi help prevent cancer?

Preliminary laboratory studies show tat soi's glucosinolates may inhibit tumor cell growth in prostate, breast, and colon cancer cell lines. However, no human clinical trials have confirmed cancer-preventive effects, so these benefits remain theoretical.

### Does tat soi have natural antibiotic properties?

In-vitro studies demonstrate tat soi extracts show antimicrobial activity against Bacillus cereus, E. coli, Candida albicans, and Pseudomonas aeruginosa. These are preliminary laboratory findings that don't translate to proven antibiotic effects in humans.

### Is tat soi safe for people with thyroid problems?

Tat soi contains glucosinolates that may interfere with thyroid function when consumed in large quantities, particularly in people with existing thyroid disorders or iodine deficiency. Normal dietary amounts are generally considered safe.

### What makes tat soi different from other leafy greens?

Tat soi belongs to the Brassica family and contains specific glucosinolates like DIM and sulforaphane that aren't found in non-cruciferous leafy greens. These compounds provide unique antimicrobial and potential cancer-protective properties not present in spinach or lettuce.

### What is the bioavailability difference between raw and cooked tat soi?

Cooking tat soi can increase the bioavailability of certain carotenoids and minerals by breaking down cell walls, though it may reduce heat-sensitive vitamin C content. Light steaming or stir-frying appears to optimize the balance between preserving glucosinolates (which have potential anti-cancer properties) and enhancing mineral absorption. Raw consumption retains maximum vitamin C but provides less accessible mineral content compared to lightly cooked preparations.

### Does tat soi interact with blood thinners or anticoagulant medications?

Tat soi contains vitamin K, which can interfere with anticoagulants like warfarin (Coumadin) by reducing their effectiveness, particularly if consumption levels change significantly. Individuals taking blood thinners should maintain consistent tat soi intake and consult their healthcare provider before making major dietary changes. Those on direct oral anticoagulants (DOACs) typically have less interaction risk than warfarin users, but medical guidance is still recommended.

### What does current research reveal about tat soi's glucosinolate content compared to other cruciferous vegetables?

While tat soi contains glucosinolates including precursors to sulforaphane and DIM, most evidence comes from preliminary cell and animal studies rather than human clinical trials. Broccoli sprouts and mature broccoli typically contain higher measured glucosinolate concentrations than tat soi, though tat soi remains a nutrient-dense source within the cruciferous family. The practical health significance of tat soi's glucosinolate levels in humans remains understudied and requires further clinical investigation.

---

*Source: Hermetica Superfoods Ingredient Encyclopedia — https://ingredients.hermeticasuperfoods.com*
*License: CC BY-NC-SA 4.0 — Attribution required. Commercial use: admin@hermeticasuperfoods.com*