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How healthy is bok choy?

  1. We love lists: Who is the best, what is the healthiest, and of course the list with the best-earning well-known Dutchman. But did you know that there is a list of vegetables with the highest nutrient density? That list contains the foods with the most nutrients per calorie. And in that list, Pak choi is one of the best noted vegetables. Bok choy is a vegetable that not only contains 12 kilocalories per cup, but at the same time also contains a real boost of vitamins, minerals and other nutrients.

Why is bok choy good for you?

  1. Bok choy is a member of the cruciferous vegetable family. This family contains all very powerful vegetables. Bok choy, which falls into this family, is not only a great supplier of vitamins and minerals, but also appears to prevent chronic diseases, such as certain types of cancer. Bok choy is also one of the most potent inflammatory foods in the world, which can significantly reduce the risk of a variety of conditions and ailments. (1)

  2. Bok choy is a member of the cruciferous vegetable family. This family contains all very powerful vegetables. Bok choy, which falls into this family, is not only a great supplier of vitamins and minerals, but also appears to prevent chronic diseases, such as certain cancers. Bok choy is also one of the most potent inflammatory foods in the world, which can significantly reduce the risk of a variety of conditions and ailments. (1)

  1. If you think kale is too bitter, or if you always tend to sprinkle salt on your vegetables, bok choy is probably your new friend. The mild, almost sweet taste, in combination with the crunchy texture, make bok choy a great addition to any dish. You can eat it raw, cooked or steamed.

The history of Pak Choi

  1. Bok choy was, and still is, very much used in Asian cuisine. But globalization has made this super vegetable popular all over the world. A

  1. Bok choy, and other Asian cabbages, has been used in Asian cuisine for thousands of years. The vegetable was first spotted in Europe in the 19th century. Today, bok choy is actually grown all over the world.

  1. The Chinese consider their food to be medicine, which is probably why Bok choy is so popular in China.

The nutritional value of Bok choy

  1. Why is bok choy a super superfood? The cruciferous family, which includes bok choy, has long been known as the perfect vegetable to detoxify your body. They provide many health-promoting Phytochemicals such as vitamins, carotenoids, fiber, soluble sugars, minerals, glucosinolates, and phenolic compounds. (2)

  1. Bok choy is a great vegetable to regularly include on the menu. Not only because of the low calorie content, but also because of the many health benefits such as cancer prevention, healthy digestion, and a good dose of vitamins and minerals.

  1. Bok choy provides an insane amount of vitamin A and vitamin C. One serving of bok choy provides you with 140% of the recommended daily amount of vitamin A, and no less than 75% of the recommended daily amount of vitamin C. It contains antioxidants and an impressive number of phytonutrients. And also an abundance of minerals, such as iron, calcium, manganese, and folic acid. In short: Bok choy is good for all parts and processes in the body. (3)

  2. Bok choy provides an insane amount of vitamin A and vitamin C. One serving of bok choy provides you with 140% of the recommended daily allowance of vitamin A, and no less than 75% of the recommended daily allowance of vitamin C. It contains antioxidants and an impressive number of phytonutrients. And also an abundance of minerals, such as iron, calcium, manganese, and folic acid. In short: Bok choy is good for all parts and processes in the body. (3)

  1. Depending on how you prepare bok choy, the amount of nutrients can vary. I just made a list for raw Pak choi, and for cooked Pak choi.

  1. 100 grams of raw bok choy contains approximately:

  1. 100 grams of cooked bok choy contains approximately:

9 Health Benefits of Bok Choy

  1. It is now clear: Pak choi is a real superfood. Let's list the benefits for your health for a moment:

  1. By regularly adding bok choy to your menu, you can reduce inflammation in your body, fight free radical damage and give your body some of the most powerful tools it can consume. needs to fight disease. Cruciferous vegetables are known for their glucosinolates. These are sulfur-containing chemicals that sometimes cause a bitter taste. During cooking, chewing and digestion of these vegetables, other compounds, such as indole, nitrile and sulforaphane, are created. Research has shown that this can prevent cancer. These compounds are effective against cancer because they are incredibly powerful, such as helping to protect cells from DNA damage and inactivating carcinogens. For the most part, this is why cruciferous vegetables are some of the best cancer-fighting foods.

  1. Bok choy also contains brassinin, an antimicrobial, and often antioxidant, which is a proven chemopreventive agent. Many studies have shown that people who consume several servings of cruciferous vegetables per week have a lower risk of cancer, especially prostate cancer, colorectal cancer, and lung and breast cancer. (4)

  1. Bok choy is one of the top three vegetables with the highest nutrient density. This means it provides one of the highest levels of nutrients per calorie compared to other foods. A

  1. Can Bok Choy also help you lose weight? Feeling full without overeating can help, which is why including bok choy, and vegetables in general, in your diet is important for your sense of satiety.

  1. Free radicals can wreak havoc on your body, but high antioxidant foods, such as bok choy, do a great job at detecting and defusing these pathogens. (5)

  1. Just one cup of this leafy green can provide significantly more than your RDA of Vitamin A and Vitamin C, both of which are some of the most powerful antioxidant vitamins in the body. In addition to these traditional antioxidants, there are a number of phytonutrients and phenolic acids, such as caffeic, p-coumaric, ferulic and myricetin, which in turn activate a number of other very useful antioxidant compounds.

  1. Many of the polyphenols in Bok choy help your body reduce inflammation. Bok choy also provides a lot of vitamin K, which helps to reduce the risk of inflammation at the root of many diseases that can cause significant damage to your body, if left untreated.

  1. Carrots are popularly known as the vegetable that helps keep eyes healthy, but with significant amounts of vitamin A and beta-carotene, bok choy is a serious opponent of the known roots. A

  1. One serving provides the full RDA of beta-carotene and more than half the RDA of vitamin A. The beta-carotene levels are high enough that science advises that eating bok choy can help people suffering from macular degeneration. This is an eye condition that causes loss of vision.

  1. In addition to being a strong antioxidant that can help prevent infections, Vitamin A is also very effective at preventing cataracts as it fights free radicals that affect our eyes and the rest of the body. body. Foods high in vitamin A can also help improve low-light vision and treat dry eyes and other eye-related conditions. (6)

  1. Bok choy has a great blend of nutrients that can promote bone health, including iron, calcium, phosphorus, magnesium and vitamin K. In addition, this superfood is a much healthier alternative to milk to help improve the health of the bones. Get RDA of calcium, which can help prevent calcium deficiency.

  1. The primary mineral found in bones and teeth is made with calcium and phosphorus. Vitamin K has been proven to increase bone density in people with osteoporosis, as well as greatly reduce the risk of fractures. The combination of all these minerals contributes greatly to the growth and maintenance of healthy bones and muscles. (7)

  1. As a calcium and potassium rich food, bok choy naturally lowers blood pressure. Potassium also helps dispose of sodium, reducing the damage sodium does to the cardiovascular system. Vitamin K also aids in proper blood clotting.

  1. The vitamin B6 and folic acid in bok choy help to prevent the build-up of a substance called homocysteine. When too much of this is produced in the body, it can lead to damage to the blood vessels and heart problems, with dire consequences. (8)

  1. One serving of Bok choy provides nearly three-quarters of the daily recommended amount of vitamin C. Vitamin C aids in the production of collagen, a protein needed to keep skin and hair healthy. A lot of collagen helps to make wrinkles less visible and improve the color of your skin. The antibacterial properties of this vegetable also help against skin infections such as acne and eczema. (9)

  1. Vitamin C is the main reason why bok choy is a boost to the immune system. It is a powerful antioxidant that helps support and maintain a healthy immune system. Selenium, another mineral found in bok choy, also helps stimulate T cell production. It is a way to prevent and combat common diseases all year round. (10)

  1. Bok choy, along with many other leafy greens, provides a large amount of folic acid. During pregnancy, the body's need for folic acid doubles as a result of its rapid growth and cell division. Taking enough folic acid helps prevent birth defects, such as the well-known spina bifida, and offers a number of other benefits to keep both of you healthy during pregnancy. (11)

The availability of bok choy

  1. Although bok choy is available all year round, it is better in the winter months. When bok choy is grown at higher temperatures, the plant withers and the taste can be negatively affected. A

  1. It takes about two months from planting to harvest this vegetable. If you have green fingers, you can also plant and harvest them yourself. These plants grow best in the spring or fall to avoid wilting from the summer heat. It's a great addition to your garden or balcony, and great for cooking with vegetables from your own garden.

  1. Bok choy has many varieties. The variations are usually related to the size and shape of the plant, but all varieties have a similar upright, cylindrical stem with green or violet leaves. Large Bok Choy has white stems and green leaves that curl, while Small Bok Choy has small, light green stems and soft leaves.

  1. The small bok choy is slightly milder and sweeter, but can easily be overcooked. When mature, it has a stronger flavor and is much less likely to boil over.

Frequently asked questions about Pak Choi

  1. There are of course many questions to ask about this vegetable. I'll discuss the most frequently asked questions:

  1. It is best to eat fresh bok choy within two to five days of purchase. Properly stored, it will last up to a week, but its nutritional value is greatest when eaten within days.

  1. Always store bok choy in a cold environment to ensure it stays fresh and retains its vitamin C content. You can also store the bok choy in a plastic bag in the refrigerator to prolong its freshness.

  1. Yes, it is possible. To freeze bok choy, first gently wipe the vegetables with a damp paper towel to remove the dirt. Do not wash completely in water, otherwise the vegetables will be too moist! Cut the bok choy into pieces, both the leaves and the stems, and then pack it in freezer bags. Try to get all the air out of the bag before closing it. Place the bag flat in the freezer.

  1. When choosing bok choy in the market, look for sturdy, dark green leaves with stiff white stems. If not, then there is something wrong with the bok choy. The vegetable is probably already too old.

  1. Yes, you can eat the Pak choi raw without any problems. You can eat the raw leaves as a salad. You can also add it to a delicious soup or use it for stir-frying.

  1. I personally like to cook the Pak choi very briefly. Not more than a few minutes. In this way, the stems remain crisp and the leaves become soft. First put the stems in the pan, and only later the leaves.

  1. For stir-frying: Try to put the stems in the wok first, then add the leaves about two minutes later. Also in this way the stems remain crispy and the leaves are undercooked.

  1. You can eat the leaves as well as the stems. In preparation, make sure the stems and leaves are well washed. When cooking the bok choy, it is best to start with the stems, as they take longer. You can add the leaves when the stems start to soften.

But beware!

  1. Bok choy contains certain substances that can interfere with the production of thyroid hormones. For people with thyroid disease, it is not very wise to eat a lot of vegetables from the cruciferous family. There are relationships with inflammation, and thyroid problems.

  1. More recent research has shown that these negative effects are very rare. The benefits far exceed potential thyroid problems. (12)

  1. Do you have thyroid problems? Please consult your doctor before eating large amounts of bok choy.

Finallyâ €!

  1. Bok choy is a real superfood. In fact, it's a super superfood!

  1. But before you buy the whole supply of bok choy from the greengrocer, an important advice is to eat it in moderation. Of course it is a great vegetable, but variation is also very important. If you put bok choy on the menu once every week, you are doing very well!

  1. Tasty food!

  1. Have you ever included bok choy in your menu? What were your experiences? Do you want to share them in the comments below?



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