K-food guide: Easy ways to enjoy mugwort

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In April, one of the most beloved seasonal greens on Korean tables is mugwort, a leafy herb known for its distinctive aroma and numerous health benefits. In season across Korea, China, Japan and other parts of Asia — as well as some areas of Europe — mugwort has long been used both as food and traditional medicine.

In Korea, it is commonly incorporated into dishes such as mugwort rice, kalguksu (knife-cut noodles) and sujebi (hand-pulled dough soup), adding a fragrant, earthy flavor to everyday meals.

The compound cineole, which gives mugwort its distintive scent, has powerful detoxifying effects. It inhibits the growth of harmful bacteria such as E. coli and diphtheria bacteria, and stimulates the secretion of gastric juices, helping improve digestion. Mugwort is also known to help combat spring fatigue, a common seasonal condition.

How to choose fresh mugwort

According to Korea’s National Institute of Crop and Food Science, here are a few tips when selecting mugwort.

Choose bunches with full, leafy growth rather than sparse stems, and look for reddish coloration at the base of the stems. Opt for leaves that are deep green and lightly covered with fine hairs.

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Health benefits

Rich in vitamins and minerals including vitamins B1 and B6, iron, calcium, potassium and phosphorus, mugwort promotes carbohydrate metabolism in the body and contributes to blood sugar control. It can also aid in fatigue recovery and weight management.

Mugwort is high in vitamin A, which acts as an antioxidant to reduce oxidative stress, helping slow aging and boost immunity. Its tannin content also helps suppress cellular aging. Potassium helps purify the blood and supports the contraction and relaxation of blood vessels, preventing excessive cholesterol buildup and contributing to vascular health.

In addition, mugwort’s volatile compounds have antibacterial, antidiabetic, anti-inflammatory and anti-ulcer properties.

However, moderation is key. Expecting mothers and those taking anticoagulants should limit consumption. Mugwort growing by roadsides should be avoided due to potential contamination.

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Recipes, from rice to tea

Blanched mugwort can be frozen or dried and stored in a well-ventilated place for year-round use. To prepare, wash thoroughly, blanch in boiling water with a pinch of salt, rinse in cold water and squeeze out excess moisture.

– Add blanched mugwort to rice before steaming for fragrant mugwort rice (also helpful for blood sugar management).

– Mix into dough for mugwort sujebi or mugwort kalguksu.

– Use in soups like soybean paste soup or dotted gizzard shad mugwort soup.

– Make mugwort jeon (pancakes).

– Prepare mugwort bugak snacks by coating with glutinous rice paste, drying and frying.

– Dry mugwort leaves to brew a soothing herbal tea.

This article from Kormedi.com, Korea’s top health care and medical portal, is translated by a generative AI system and edited by The Korea Times.