Nutritional properties of bakchoyEnergy : None Kcal / 100g
Category : Vegetables
Group : Leafy and Stem Vegetables
Composition And Nutritional Value : Bok choy (Brassica rapa subsp. chinensis) is a cruciferous vegetable known for its mild flavor, tender stalks, and crisp leaves. It is widely used in Asian cuisine and is highly valued for its nutritional profile. Below are its main components:
Vitamins:
Vitamin A: Bok choy is a good source of beta-carotene, which is converted into vitamin A in the body, supporting vision, immune health, and skin health.
Vitamin C: Provides a significant amount of ascorbic acid, an antioxidant that boosts immune function, collagen synthesis, and wound healing.
Vitamin K: Essential for blood clotting and bone health.
B-vitamins: Includes B1 (thiamine), B2 (riboflavin), B3 (niacin), and B6, which contribute to energy metabolism, nervous system health, and cell function.
Minerals:
Calcium: Bok choy is a good source of calcium, vital for bone strength, muscle contraction, and nerve function.
Magnesium: Supports muscle relaxation, heart health, and blood pressure regulation.
Potassium: Helps regulate electrolyte balance and hydration.
Iron: Bok choy provides iron, essential for oxygen transport and red blood cell production.
Fiber: Bok choy contains a moderate amount of dietary fiber, which aids in digestion, cholesterol management, and gut health.
Antioxidants and Phytochemicals:
Glucosinolates: Bok choy is rich in glucosinolates, which provide anti-inflammatory and detoxifying properties.
Polyphenols: Includes compounds such as quercetin, which help reduce oxidative stress and support overall health.
Health Benefits : Rich in Antioxidants: Bok choy provides antioxidants like vitamin C, beta-carotene, and polyphenols, helping combat free radical damage and inflammation.
Bone Health: With a substantial amount of calcium and vitamin K, bok choy promotes strong bones and reduces the risk of osteoporosis.
Heart Health: Bok choy contains potassium, magnesium, and anti-inflammatory compounds, supporting cardiovascular health and regulating blood pressure.
Digestive Health: The dietary fiber in bok choy supports healthy digestion, reducing the risk of constipation and promoting gut health.
Immune Support: Rich in vitamin C, bok choy enhances immune function and helps fight off infections and illnesses.
Detoxification: The glucosinolates in bok choy assist in detoxifying the body and promoting overall wellness.
Culinary Uses : Stir-fries: Bok choy is a popular ingredient in stir-fried dishes, often combined with meats, tofu, and other vegetables.
Soups: It adds a crunchy texture and mild flavor to soups and broths.
Salads: Bok choy can be sliced and added to fresh salads or used as a base for various greens.
Steamed: Steaming bok choy is a simple way to enjoy its flavor and nutrients without additional seasoning.
Types : Shanghai Bok Choy: A smaller variety with wider, more tender leaves and shorter stalks.
Baby Bok Choy: Smaller in size, with a more tender texture and sweeter flavor.
Taiwanese Bok Choy: A variety with thicker stalks and a slightly more bitter taste compared to other types.
Shopping And Storage Tips : Selecting Bok Choy: Choose bok choy with crisp, fresh leaves and firm stalks. Avoid wilted or discolored specimens.
Storage: Store bok choy in a plastic bag or container in the refrigerator. It typically lasts for up to 5 days.
Preparation: Rinse thoroughly before use to remove dirt or impurities.
Bok choy is a versatile and nutrient-dense vegetable that adds flavor, crunch, and a wealth of health benefits to a variety of dishes. Its richness in vitamins, minerals, and antioxidants makes it a valuable addition to a balanced diet.
What can you make with bakchoy?
No foods found using this raw ingredient.
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