Bok choy means Chinese cabbage. It is one of the staple foods of Asian cuisine and is one of the healthiest types of green vegetables. This vegetable with medicinal properties is a turgid vegetable. It has the benefits of cruciferous vegetables. It is also particularly beneficial for eye health and strong bones.
Chinese cabbage is an indispensable part of a healthy diet, with its nutritional value and beta-carotene content higher than other leafy vegetables. It was used as a healing element in the treatment of cough, fever and similar ailments in ancient Chinese medicine.
Chinese cabbage nutritional value
100 grams of raw Chinese cabbage;
54 kcal energy
0.2 grams of fat
0.04 milligrams of thiamine
0.07 milligrams of riboflavin
0.5 milligrams of niacin
0.09 milligrams of pantothenic acid
0.19 milligrams of vitamin B6
0.80 milligrams of iron
It contains 0.16 milligrams of manganese.
Other nutrients found in 100 grams of bok choy are:
2.2 grams carbohydrates
1 grams of dietary fiber
1.5 grams of protein
95.3 grams of water
243 micrograms of vitamin A
2681 micrograms of beta-carotene
66 micrograms of folate
45 milligrams of vitamin C
46 micrograms of vitamin K
105 milligrams of calcium
19 milligrams of magnesium
252 milligrams of potassium
65 milligrams sodium
What are the benefits of Chinese cabbage?
Chinese cabbage is an excellent source of vitamin C, vitamin K, fiber and beta-carotene.
Increases bone strength
Chinese cabbage has a rich mineral content such as magnesium, iron, calcium and zinc, which have a direct effect on increasing bone strength.
Regular consumption of this vegetable has a positive effect on bone structure and density.
This helps limit age-related bone disorders as well as prevent the onset of osteoporosis.
Found in green leafy vegetables Vitamin K The combination of calcium and calcium content is beneficial in reducing the risk of bone fracture as it promotes the development of a balanced bone matrix.
The high potassium content in bok choy, along with its calcium and magnesium content, helps to naturally lower high blood pressure.
The potassium in the vegetable works as a vasodilator, thereby relieving tension in the blood vessels.
Good for heart health
The combination of phosphorus, magnesium and fiber found in the vegetable helps maintain a healthy heart.
In addition, folate potassiumThe content of vitamin C and vitamin B6 contributes to the purpose.
The minerals in this vegetable work by clearing toxins and cholesterol from the arteries.
Likewise, it helps to lower homocysteine levels in the blood that cause various cardiovascular problems.
Reduces inflammation
Chinese cabbage is an essential nutrient that helps reduce inflammation levels. kolin It contains.
It is also called an anti-inflammatory agent as it limits the onset of inflammatory problems such as joint pain and arthritis.
Strengthens immunity
This green vegetable has a good content of vitamin C, which is very important in improving the functioning of the immune system.
The vitamin C content in the vegetable helps to stimulate the production of white blood cells.
As an antioxidant, it provides the prevention of chronic diseases as well as oxidative stress.
Improves digestion
The fiber content of bok choy aids the digestive process.
Regular consumption of this vegetable not only improves the process, but also treats digestive disorders.
Eliminates free radicals
Sulfur-based compounds such as isothiocyanates found in bok choy convert to glucosinolates when consumed and support the removal of cancer-causing free radicals.
Cruciferous vegetables are known for their anticancer properties, and research has shown its effect on reducing the risk of lung, prostate, and colon cancers.
The folate content in this vegetable prevents cell damage and repairs DNA.
Likewise, the selenium in the vegetable restricts the development of cancerous tumors in the body.
The high folate content in this vegetable helps improve iron absorption, thereby increasing the production of red blood cells.
It also has a good iron content, thus keeping the hemoglobin level stable.
Improves eye health
in Chinese cabbage Beta-caroteneSelenium, vitamin K, and vitamin C work together to improve and maintain eye health.
The carotenoids found in the leafy green vegetable act as a protective barrier in the coronary pathway of the eyes.
The vitamin A content in bok choy helps prevent macular degeneration as well as the development of oxidative stress in the retina.
It also protects the eyes from cataracts and glaucoma.
Prevents inborn barriers
Folate-rich foods such as bok choy are beneficial in preventing the development of birth defects in the fetus.
It aids in the process of cell division and growth, thereby reducing the likelihood of congenital disabilities such as neural tube defects in underweight babies or newborns.
Helps speed recovery
Besides the vitamin K content in bok choy, various other properties are known to be a blood clotting agent.
It is beneficial to consume this vegetable for conditions that cause excessive bleeding, such as surgery or injury.
It is also helpful for hemorrhoids or unusually heavy menstrual bleeding.
Improves blood circulation
Chinese cabbage has a good iron content, which is known to have a positive effect on increasing red blood cells.
Iron content plays an important role in improving blood circulation.
If the body has enough iron, this helps in improving circulation as well as oxygenating the internal organs.
Studies have revealed that cruciferous vegetables have a positive effect on diabetes.
That is, it helps maintain sugar levels and does not raise diabetes levels.
Improves skin quality
Regular consumption of Chinese cabbage, which is an excellent source of vitamin C, is extremely beneficial for your skin. produced by vitamin C collagen moisturizes and rejuvenates the skin.
What are the disadvantages of Chinese cabbage?
Because bok choy is a cruciferous vegetable, it contains an enzyme called myrosinase that can inhibit thyroid function.It can prevent the body from properly absorbing iodine. This is usually the case when eaten raw.
People who use blood thinners should avoid consuming bok choy because of its vitamin K content. It can cause blood clots.
Long-term consumption of large amounts of bok choy can trigger cancers. Indoles in vegetables increase the likelihood of cancer by restricting the conversion of carcinogenic molecules.
