Today I’m talking about Bob Choi which may also be known as Pak Choi. It does not look like the typical cabbage, but Bok Choy is a type of Chinese cabbage. The White stems and dark green leaves of this vegetable are full of nutrients, making it a healthy choice for everyone.
History Of Bok Choy:
Let’s start with a bit of background. Chinese cabbage is a bit of a vague name so we’ll call it bok choy from here on in. Bok choy translates from Cantonese means white vegetable but there are also several other variations of spelling and pronunciation. like I said we’ll stick with bok choy.
It has a long history of use in china dating to over 1500 years ago but it has only been cultivated in North America for the last hundred or so years. Most of the bok that we get here in North America come from Mexico but California is a large producer along with some other states like Arizona and texas as well.
Bok choy is part of the cruciferous family of vegetables and in that family. There are over 4,000 species of plants and a lot of them aren’t even edible. So we actually used the term Brassica in botanical terms been talking about cruciferous vegetables and then cruciferous vegetables.
When talking about the foods that we eat so it gets kind of confusing because they are sort of interchangeable but just understand that if you hear them they are pretty much the same thing.
Nutrition Of Bok Choy:
let’s do a quick run-through of a bok choy and nutrition.
You’re getting about one gram of fiber per 100 gram serving. That’s not a ton compared to other vegetables and legumes. There are 1.5 grams of protein which again isn’t totally surprising for a vegetable.
When it comes to vitamin though well you might want to sit down you’re getting about 30 percent of your vitamin A and over 50 percent of your vitamin C per serving. That’s a great mix of two important vitamins. Vitamin C is water-soluble and vitamin A being fat-soluble.
On top of that, you’re getting a good dose of minerals as well calcium clocking in around eleven percent iron at six percent and magnesium at five percent.
Warning On Bok Choy:
Now let’s talk a little word of warning on bok choy before you get too excited. This veggie contains something called glucosinolates. It’s a natural component of many plants like cabbage or broccoli. It’s a chemical that sort of contributes to a plant’s defense against pests or disease and whatnot.
When it comes to human consumption high levels of intake of glucosinolates can actually have toxic effects. But at low levels plants with glucose I know lights are pretty safe you just want to be careful on how much you’re intaking.
On the other hand, there’s actually been research that proposes that glucosinolates lights may have the potential to fight off cancer. Especially with vegetables like broccoli but keep in mind that the research is in the preliminary stages.
And when it comes to glucose I know lights definitely don’t want to be over-consuming it.
Bok Choy Health Benefits:
1. Bone Health
bok choy contains magnesium phosphorus iron zinc and vitamin k all of which are important nutrients that can contribute to building and maintaining bone structure and strength. Iron and zinc are minerals that play key roles in the building and also maturation of collagen.
Phosphorus and calcium are both valuable in bone construction but too much phosphorus with too little calcium intake may affect bone loss. So you need a careful balance of the two minerals for proper bone mineralization.
Vitamin K is an important vitamin and low intakes of this vitamin have been associated with a higher risk for bone fracture.
2. Blood Pressure
Magnesium calcium and of course potassium are available in bok choy and all of them are beneficial to decrease blood pressure naturally.
3. Eye Health
One of the vital vitamin parts of bok choy is vitamin A. Which is composed of various carotenoids together with beta carotene and alpha-carotene. Furthermore, vitamin A is intently associated with eye health and the prevention of macular degeneration and oxidative stress within the retina.
This means that including a strange-sounding vegetable in your salads could keep your vision in line for a few additional years.
4. Brain Health
Because this vegetable is high in B vitamins, together with folate, vitamin b6, vitamin B1, and vitamin B5 which are crucial for energy and have the prospective to slow brain shrinkage in brain sections that have been known for the most influenced by Alzheimer’s disease.
5. Skin Health
Vitamin C is a necessary nutrient is linked with improving collagen synthesis. Collagen is a structural support protein, which is essential for youthful skin and improves overall skin texture.
Vitamin C as well works in our bodies as an antioxidant in order to stop damage due to the Sun also damage from pollution and smoke.
6. Weight Loss
This is obviously a great food that is packed with a great source of fiber, which will make to feel full, so you eat less. Bok choy is also low in calories.
You can make a green smoothie with bok choy mix with some fruits like strawberries and bananas, this is a special technique to get all of the vitamins that you will require for the whole day.
7. Immune Support
This vegetable is a very good source of vitamin C, which is a known antioxidant that is great for conditioning the guarding mechanisms in the body as well as stopping disease, and infection.
Preparing Bok Choy:
Bok Choy can be utilized in salads, in soup, the leaves and stalks must be chopped and added separately, also will be steamed or boiled.
As for preparing bok choy I usually end up tossing it in a stir-fry I love stir-fry. I can’t deny it and bok choy is just another great ingredient to toss it make sure you rinse and drain.
It will cut across the leaves and toss slices of the stalks into your pantry and keep the center of the bok choy intact.
If you cut stem that’s the best part oh and throw in some ginger can’t go wrong All right that’s bok choy. You should let me know if you’re a fan or share how you like to prepare it that’s all, for now.
If you want a good recipe for bok Choy I recommend 10 Minute Garlic Bok Choy Recipe
Bok Choy Video Recipe: