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)