Health Benefits Of Bok Choy-Chinese Cabbage
Health Benefits Of Bok Choy-Chinese Cabbage, nutritional values Of Bok Choy-Chinese Cabbage, Bok Choy-Chinese Cabbage used in curing disease treatment, Bok Choy, Cabbage, Vegetables
Bok choy or leafy Chinese cabbage has dark green leaves connected to white stalks. One cup has just 9 calories and barely a trace of fat, yet delivers protein, dietary fiber and almost all the essential vitamins and minerals. This makes bok choy a nutrient-dense food that offers several health benefits.
The Bok Choy-Chinese Cabbage is known by many other names in India regional wise like –
Bok Choy called in Hindi : Chinese Cabbage
Bok Choy called in Telugu : Chinese Cabbage
Bok Choy called in Kannada : Chinese Cabbage
Bok Choy called in Malayalam : Chinese Cabbage
Bok Choy called in Tamil : Chinese Cabbage
Bok Choy called in Marathi : Chinese Cabbage
Bok Choy called in Bengali : Chinese Cabbage
Bok Choy called in Gujarati : Chinese Cabbage
Nutritional value Of Bok Choy-Chinese Cabbage:
Bok Choy-Chinese Cabbage contain Vitamin C, Vitamin A, Vitamin B, Vitamin K, Calcium, Iron, Magnesium, Phosphorus, Potassium, Zinc, Selenium, Sodium.
The nutritional values per 100 g of Bok Choy-Chinese Cabbage are:
- Energy – 13 kcal
- Carbohydrates – 2.18 g
- Protein – 1.5 g
- Total Fat – 0.20 g
- Cholesterol – 0 mg
- Dietary Fiber – 1 mg
- Folates – 66 µg
- Niacin – 0.500 mg
- Pantothenic acid – 0.088 mg
- Pyridoxine – 0.194 mg
- Riboflavin – 0.070 mg
- Thiamin – 0.040 mg
- Vitamin A – 4468 IU
- Vitamin C – 45 mg
- Vitamin K – 45.5 µg
- Sodium – 65 mg
- Potassium – 252 mg
- Calcium – 105 mg
- Iron – 0.80 mg
- Magnesium – 19 mg
- Manganese – 0.159 mg
- Phosphorus – 37 mg
- Zinc – 0.19 mg
- Carotene-α – 1 µg
- Carotene-ß – 2681 µg
- Lutein-zeaxanthin – 40 µg
Health Benefits Of Bok Choy-Chinese Cabbage
- The good amount of beta-carotene in bok choy helps the body to reduce risk of both lung and bladder cancers, as well as macular degeneration and cataracts.
- Bok choy is rich in vitamin D, which helps the body in absorbing calcium and phosphorus and hence, helps in building stronger teeth, bones and joints healthy.
- Bok Choy has been shown to promote good heart health and optimal brain function.
- It is a low-fat, low-carb and low-calorie vegetable, making it an ideal food for health conscious consumers as well as those who seek to lose weight.
- The potassium in bok choy helps the body in its various functions, keeps your muscles and nerves in check while lowering your blood pressure and regulating heart function.
- Bok choy is rich in vitamin C, a natural antioxidant that saves the body from free radicals and removes toxic substances from the body as well.
- It is a good source of potassium in the body, helping it in maintaining electrolyte balance.
- The good amount of calcium present in bok choy helps in building stronger and healthy bones and teeth.
- The vegetable is rich in vitamin A that is required for the maintenance of healthy teeth, mucous membranes, skeletal and soft tissues, and skin.
- The vitamin K present in bok choy helps the body in coagulation of blood, maintains body density and make the absorption of calcium easier.
- As in other Brassica family vegetables, bok choy too contains certain anti-oxidant plant chemicals like thiocyanates, indole-3-carbinol, lutein, zea-xanthin, sulforaphane and isothiocyanates. Along with dietary fiber, vitamins these compounds help to protect against breast, colon, and prostate cancers and help reduce LDL or “bad cholesterol” levels in the blood.
- Bok choy is full of beta-carotene that can be converted to vitamin A to help reduce the signs of aging.
- Bok choy is a source of folic acid, which is something pregnant women generally need in their diets. Talk to your doctor about a specific diet plan if you are pregnant or nursing, and ask about all of the risks and benefits of foods including bok choy for a specialized maternity menu.
- bok choy can reduce the risk of lung cancer in nonsmokers by 30 percent and in smokers by 69 percent
- Bok choy helps the liver in detoxification and protects it from the effects of stress, pollution, and aging factors in our modern environment.
Consumption & Storage Tips of Bok Choy-Chinese Cabbage
- While buying bok choy, make sure that it has shiny and fresh leaves, with firm head. Discard any bok choy that has dull, decayed or blemished leaves, signifying damage.
- For optimal freshness, don’t wash bok choy until you’re ready to use. Unused parts can stay fresh in the refrigerator for up to six days.
- Before cooking, wash bok choy leaves properly, blot them dry with paper towels and then store them in a plastic bag in the refrigerator, where they will keep fresh for 5 to 6 days.
- Avoid precut bok choy, as it will definitely be low in vitamin C.
- Fresh bok choy is available throughout the year, so it should be bought only when required.
- Bok choy is a popular ingredient in Asian, Japanese and Chinese cuisine, where it is enjoyed in soups and stir-fry dishes.
- The vegetable can be enjoyed in various forms – sliced in various thicknesses, chopped or shredded in food processor. It can also be cooked in a number of ways.
Never overcook bok choy. In studies on the steaming of cruciferous vegetables, more than 7 minutes of steaming has been shown to damaged the glucosinolates in some crucifers. So keep a close watch on your cooking time(maximum steaming time of 5 minutes)