Bok choy is sometimes referred to as white cabbage, not to be
confused with Napa cabbage, which is also a type of Chinese cabbage. There are
many kinds of bok choy that vary in color, taste, and size, including tah tsai
and joi choi. You might also find bok choy spelled pak choi, bok choi, or pak
choy.
Bok choy or leafy
Chinese cabbage is one of the popular
mainland crops in China, Philippines, Vietnam and other oriental regions.
Nonetheless, this humble Brassica family vegetable has gained popularity even
in the western world for its sweet, succulent nutritious stalks. It is also
named as pe-tsai, pak choi, petsay,
white-celery mustard, Chinese white cabbage…etc
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Bok-choy has more vitamin A, carotenes,
and other flavonoid polyphenolic anti-oxidants than cabbage, cauliflower, etc.
Just 100 g
of fresh vegetable provides 4468 IU or 149% of daily-required levels vitamin A.
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Pak choi is a very good source of vitamin K, provides about 38%
of RDA levels. Vitamin-K has a potential role in bone metabolism by promoting
osteotrophic activity in bone cells. Therefore, enough vitamin K in the diet
makes your bone stronger, healthier and delay osteoporosis. Further, vitamin-K
also has established role in curing Alzheimer's disease patients by limiting
neuronal damage in their brain.
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Fresh
bok choy has many vital B-complex vitamins such as pyridoxine (vitamin B6),
riboflavin, pantothenic acid (vitamin B5), pyridoxine, and thiamin (vitamin
B-1). These vitamins are essential in the sense that our body requires them
from external sources to replenish.§
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Further, this leafy vegetable is a moderate
source of minerals, particularly calcium,
phosphorous, potassium, manganese, iron and magnesium. Potassium is an
important electrolyte in the cell and body fluids that helps regulate heart
rate and blood pressure. Manganese is used by the body as a co-factor for the
antioxidant enzyme, superoxide dismutase. Iron is required for the red blood cell
formation.
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100 g of bok choy contains just 13 calories. It is
one of the recommended vegetables in the zero calorie or negative calorie category
of foods which when eaten would add no extra weight to the body but in-turn
facilitate calorie burns and reduction of weight.
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As in other Brassica family vegetables, bok
choy too contains certain anti-oxidant plant chemicals likethiocyanates,
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.
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Fresh pak choi 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.
One cup of shredded bok choy has 34 percent of the recommended
daily value of vitamin C and more than a full day’s intake of vitamin A.
Vitamin C works as an antioxidant in the body, protecting cells from damage by
neutralizing free radicals, or unstable molecules that result from vital
chemical processes. Vitamin A is a broad term that refers to a group of related
substances. Some members of the group are easily absorbed by the body and used
as vitamin A. Other members, including the beta carotene found in bok choy,
must be converted into vitamin A. A third group consists of carotenoids that
function as antioxidants rather than vitamin A. Bok choy contains lutein and
zeaxanthin, which are antioxidants that protect the eyes and lower the risk of
age-related macular degeneration.
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