BOK CHOY FOR YOUR HEALTH

HISTORY

Bok Choy and other forms of Chinese cabbage have been enjoyed in China and other parts of Asia for over 1,500 years. An archaeological excavation of an ancient Chinese village found seeds of Bok Choy that were 5,000 thousand years old.

ABOUT

Bok Choy is a member of the cruciferous family of vegetables, which also includes broccoli, kale, collard greens, cabbage, mustard greens, cauliflower, and Brussels sprouts.

It has smooth, glossy, spoon-shaped leaf blades that cluster together without forming an actual head.

Baby Bok Choy is also available, and it has a more tender texture and milder flavor.

NUTRITIONAL PROFILE

Bok Choy is an excellent source of vitamin K, vitamin C, vitamin A, potassium, folate, vitamin B6, calcium, and manganese. It is a very good source of iron, vitamin B2, phosphorus, fiber and protein as well as a good source of choline, magnesium, niacin, vitamin B1, copper, omega-3 fatty acids, zinc, and pantothenic acid.

It also provides flavonoids including quercetin, kaempferol, and isorhamnetin, as well as numerous antioxidant phenolic acids, especially hydroxycinnamic acids.

In addition it contains powerful antioxidants and phytonutrients such as thiocyanates, lutein, zeaxanthin, isothiocyanates, and sulforaphane, which stimulate detoxifying enzymes and may protect against breast, colon, and prostate cancers.

 

HEATH BENEFITS

Blood pressure: Potassium, calcium and magnesium (all present in Bok Choy) have been found to decrease blood pressure naturally. Maintaining a low sodium intake is essential to lowering blood pressure, however increasing potassium intake may be just as important because of its vasodilatation effects. 

Bone health: The iron, phosphorous, calcium, magnesium, zinc and vitamin K in Bok Choy all contribute to building and maintaining bone structure and strength. Iron and zinc play crucial roles in the production and maturation of collagen. Though phosphorus and calcium are both important in bone structure, the careful balance of the two minerals is necessary for proper bone mineralization – consumption of too much phosphorus with too little calcium intake can result in bone loss. Low intakes of vitamin K have been associated with a higher risk for bone fracture. Adequate vitamin K consumption is important for good health as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium. 

Cancer: Bok Choy and other cruciferous vegetables have been found to possess certain anti-cancer properties. Several population studies have shown that people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, colorectal and breast cancer. The glucosinolates found in these vegetables are converted into isothiocyanates in the body, and these compounds help the body fight cancer. Bok Choy contains folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.1 Vitamin C, vitamin A and beta-carotene function as powerful antioxidants that help protect cells against free radical damage.

Eye health: Bok Choy is great for eye health, as they have a carotenoid known as lutein found in most cruciferous vegetables. Lutein helps protect against age-related disease such as cataracts and macular degeneration. 

Heart health: Including organic Bok Choy in your diet can help prevent cardiovascular disease. Cruciferous vegetables protect against heart disease, largely due to their high concentration of vitamin C and beta-carotene. One study from the Vanderbilt School of Medicine showed that cruciferous vegetable consumptions in associated with reduced risk of heart disease. Another study published in the American Journal of Nutrition shows that cruciferous vegetables lower the risk of heart attack. The beta-carotene found in these vegetables decreases the risk of death from cardiovascular disease.

Inflammation: Choline is a very important and versatile nutrient in Bok Choy that helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation. 

Liver health: Selenium is a mineral that is not present in most fruits and vegetables, but can be found in Bok Choy. It plays a role in liver enzyme function and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.

Stroke-preventing: Diets rich in cruciferous vegetables may also help reduce the risks of ischemic stroke. According to another study by the Harvard School of Public Health, one serving of fruits or vegetables a day can lower the risk of a stroke by 6 percent. Vegetables in the cruciferous family were found to be the most protective, along with green leafy vegetables and citrus fruits. 

Weight loss: Bok Choy is very low in calories, with only 20 per cup. It is also an excellent source of dietary fiber, with 1.7g per cup. Foods low in calories and high in dietary fiber are key to losing weight.

HOW TO SELECT AND STORE

Look for Bok Choy with firm, bright green colored leaves and moist hardy stems. Bok Choy should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor. The leaves should look fresh, and be free from signs of browning, yellowing, and small holes. Bok Choy is available throughout the year.

To store, place Bok Choy in a plastic storage bag and remove as much air from the bag as possible. Keeping Bok Choy cold will keep it fresh and help it retain its vitamin C content.

Put the whole head in a plastic bag in the crisper of your refrigerator. Bok Choy will keep for about 1 week if properly stored.

TIPS FOR PREPARING AND COOKING

Wash whole vegetable in cold water. Gently pat dry or place it upside down until all the water drained out.

 

To prepare, separate the outer stalks from the base using a paring knife and slice whole plant in equal halves lengthwise. Then, chop from the stem end about an inch apart and work towards its leafy end. Add it into a variety of recipes, either combined with other vegetables or enjoy all alone in stir-fry or soup.

Avoid overcooking, as cabbage of all kinds is best prepared as close to raw as possible, sometimes called tender-crisp, to preserve its many nutrients.

Bok Choy can be used in place of red or green cabbage in recipes, as well as eaten raw and can be juiced. You can also use Bok Choy as a base when making fermented vegetables.

HOW TO ENJOY

Make a healthy sauté with cashews.

 

Split these lovely vegetables in half drizzle with olive oil, throw a dash of salt and pepper on them, grill for a few minutes on each side.

 

Arrange Bok Choy halves on top of bulgur. Sprinkle mushrooms and tomatoes between Bok Choy halves. Cover, and simmer 5 minutes more. Remove from heat, and let stand 10 minutes. Sprinkle with thyme leaves, and drizzle with garlic oil.

 

Make a delicious salad with avocados and other vegetables.

Stir-fry Bok Choy with a variety of vegetables and some soy sauce and sesame oil

Try sautéing fresh garlic and ginger in olive oil until soft then add Bok Choy and continue to sauté until desired tenderness add shiitake mushrooms.

CAUTION

Like cabbage, Bok Choy also contains “goitrogens.” These plant-based compounds are found abundantly in Brassica/cruciferous vegetables like cauliflower, broccoli… etc. Prolonged consumption of vegetables high in goitrogens may lead to swelling of thyroid gland, a condition known as goiter. It is, therefore, advised that in some individuals with thyroid dysfunction to limit consumption of brassica family vegetables in their food. However, they may be consumed without any reservations by healthy individuals.

 

SOURCES

http://mercola.com

http://webmed.com

http://wikipidea.com

REFERENCES

• Harbayum B, Hubbermann EM, Zhu Z et al. Free and bound phenolic compounds in leaves of pak choi (Brassica campestris L. ssp. chinensis var. communis) and Chinese leaf mustard (Brassica juncea Coss). Food Chemistry, Volume 110, Issue 4, 15 October 2008, Pages 838-846.
• Heimler D, Vignolini P, Dini MG et al. Antiradical activity and polyphenol composition of local Brassicaceae edible varieties. Food Chemistry, Volume 99, Issue 3, 2006, Pages 464-469.
• Samec D, Piljac-Zegarac J, Bogovic M, et al. Antioxidant potency of white (Brassica oleracea L. var. capitata) and Chinese (Brassica rapa L. var. pekinensis (Lour.)) cabbage: The influence of development stage, cultivar choice and seed selection. Scientia Horticulturae, Volume 128, Issue 2, 18 March 2011, Pages 78-83

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