Nutrition Guide and Healthy Eating | Bok choy
About Bok Choy
Bok choy, scientifically known as Brassica campestris ,is popularly known as Chinese cabbage. This leafy vegetable is a key ingredient in every Chinese delicacy, Known for its sweet flavour and crisp fresh texture .Bok choy has gained popularity in the western world as well. It was first cultivated in 1800’s and introduced to European countries but lost its importance and faded away soon. This leafy vegetable does not grow any heads but in turns out to grow like a cluster of leaves resembling celery. Bok Choy is prominently grown in Northern Europe, where climatic region is more favorable in cultivating bok choy. Taking a time span of 2 months to harvest and reap this veggie survives best in milder climatic regions. Despite all this the Chinese have been cultivating bok choy for more than 5000 years now and it is also known as Pak Choy or buk choy depending on the region. There are 2 varieties to this Chinese cabbage namely Chinensis and Linnaeus.
Bok Choy Nutrition Value
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- Containing a wealth of vitamins C, A, and K, calcium, magnesium, potassium, manganese,iron.
- It is an excellent source of water-soluble antioxidant, vitamin-C (ascorbic acid). 100 g provides 45 mg or 75 % of daily requirements of vitamin C.
- Regular consumption of foods rich in vitamin C helps the body develop resistance against infectious agents and scavenge harmful, pro-inflammatory free radicals from the body.
- 100 g of fresh Bokchoy leaves provide 4468 IU or 149% of daily-required levels vitamin A.
Bok Choy Health Benefit
- Prevent night blindness.
- Reduce the risk of cataract and lower the risk of age-related muscular degeneration.
- Antioxidants, Strong Bones, Heart Health, Cancer Protection.
- Protect the eyes.
- Replace old or damaged tissue.
Bok Choy Fun Facts
In China, bok choy is hung from the clotheslines to dry.This concentrates its flavor.
| Principle | Nutrient Value | Percentage of RDA |
|---|---|---|
| Energy | 13 kcal | <1% |
| Carbohydrates | 2.18 g | 1.5% |
| Protein | 1.5 g | 3% |
| Total Fat | 0.20 g | 1% |
| Cholesterol | 0 mg | 0% |
| Dietary Fiber | 1 mg | 2.5% |
| Vitamins | ||
| Folates | 66 µg | 16% |
| Niacin | 0.500 mg | 3% |
| Pantothenic acid | 0.088 mg | 1.5% |
| Pyridoxine | 0.194 mg | 15% |
| Riboflavin | 0.070 mg | 5% |
| Thiamin | 0.040 mg | 3.5% |
| Vitamin A | 4468 IU | 149% |
| Vitamin C | 45 mg | 75% |
| Vitamin K | 45.5 µg | 38% |
| Electrolytes | ||
| Sodium | 65 mg | 4% |
| Potassium | 252 mg | 5% |
| Minerals | ||
| Calcium | 105 mg | 10.5% |
| Iron | 0.80 mg | 10% |
| Magnesium | 19 mg | 5% |
| Manganese | 0.159 mg | 7% |
| Phosphorus | 37 mg | 5% |
| Zinc | 0.19 mg | 1.5% |
| Phyto-nutrients | ||
| Carotene-a | 1 µg | — |
| Carotene-ß | 2681 µg | — |
| Lutein-zeaxanthin | 40 µg | — |
Bok Choy
A lot has been spoken about bok choy nutrition value as it is ranked amongst top energy giving foods in the world. Being a low calorie food it is also a good source of phytonutrients, these are the nutrients that are derived only from plants. A cup of bok choy consist of 13 calories which also qualifies itself as zero calorie or negative calories as it also helps in burning down calories and aids in weight loss. Adding bok choy to your diet will help you reduce the risk of cancer since it is high in anti oxidant chemical such as Zea-xanthin and sulforaphane it prevents the body from prostate cancer, breast cancer and colon cancer. Fresh bok choy also forms a good source of vitamin C. A good intake of vitamin C is essential to develop resistance against diseases thus building a good immune system. The house of iron and manganese and magnesium, bok choy also aids in red blood cells thus leading to formation of blood.Bok choy is high in vitamins C and K, and it has more vitamin A, carotenes and antioxidants than cabbage. It is a very low calorie food.Bok choy contains a wealth of anti-inflammatory nutrients to help keep inflammation in check. You need some level of inflammation in your body to stay healthy. However, it’s also possible, and increasingly common, for the inflammatory response to get out of hand.
How To Enjoy Bok Choy
Finding a piece of bok choy in your Greek salad or Italian food is a distant dream as bok choy remains a key ingredient mainly in Chinese cuisine. Fresh Chinese salads consist of bok choy that gives the freshness to it making it light a healthy salad. Broths or soups would look incomplete without bok choy, sautéed or stir fried bok choys always taste sumptuous as a starter or accompaniments with a bowl of rice or noodles. Bok choy needs a very little shredding unlike other cabbages and is easy to cook as well. A traditional method of preparing bok choy pickle known as Kimchee is a delicacy savored in Korean cuisine.
Bok Choy
Bok choy gets its name derived from soup spoon because of its appearance and shape. This veggie has gained importance not only in China but all over the world where it is renowned for its medicinal value that fights cancer and brings immunity to the body. Undoubtedly this vegetable qualifies as of one the super foods of the world
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