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Vegetables / Bok Choy

Bok Choy - is a wealth of Vitamins A, C & K, calcium, magnesium and iron

1. Bok Choy Facts
2. Types of Bok Choy
3. Nutritional Value of Bok Choy
4. Health Benefits of Bok Choy
 
 
 

Bok Choy Facts

Bok Choy or Pak Choi is a type of Chinese Cabbage. It's scientific name Brassica rapa subsp. chinensis indicates it is a cabbage variety. It is a member of the cruciferous family of vegetables, which also includes broccoli, kale, collard greens, cabbage, mustard greens, cauliflower, and brussels sprouts
 
History and Origin
Bok Choy has been known by it's name since it's origin in China around 5,000 years ago.The word Choy in Chinese means "leafy vegetable" and Bok means "white". Bok Choy being a white leafy vegetable. It is grown throughout China, Korea and neighbouring countries, however it is now also harvested in California and parts of Canada. It was introduced to North America during the 19th century by chinese immigrants and throughout the rest of the western world by the 20th century. It is known to be one of the most important of the Asian greens and has been used in China for both consumption and medicinal purposes for centuries.
 

Types of Bok Choy

Types of Bok Choy
• White bok choy
• Shanghai bok choi
• Pak choi red

Bok Choy Nutritional Value

Vegetables " Bok Choy " ( Nutritional value )
Nutritional value per 100 g
Cabbage, chinese (pak-choi), cooked, boiled, drained, with salt
Weight of Vegetable -1 cup, shredded = 170 g
Nutrient ( Proximate's )
Unit
Value
Daily Value %
Energy
kcal
12
0.6%
Protein
g
1.56
3.1%
Total lipid (fat)
 
0.16
0.2%
Carbohydrate, by difference
g
1.78
0.5%
Fiber, total dietary
g
1.0
4%
Sugars, total
g
0.83
 
Minerals
Calcium, Ca
mg
93
9.3%
Iron, Fe
mg
1.04
5.7%
Magnesium, Mg
mg
11
2.7%
Phosphorus, P
mg
29
2.9%
Potassium, K
mg
371
10.6%
Sodium, Na
mg
34
1.4%
Zinc, Zn
mg
0.17
1.1%
Copper, Cu
mg
0.019
0.9%
Manganese, Mn
mg
0.144
7.2%
Selenium, Se
µg
0.4
0.5%
Vitamins
Vitamin C, total ascorbic acid
mg
26.0
43.3%
Thiamin (B-1)
mg
0.032
2.1%
Riboflavin (B-2)
mg
0.063
3.7%
Niacin (B-3)
mg
0.428
2.1%
Pantothenic acid (B-5)
mg
0.079
0.7%
Vitamin B-6
mg
0.166
8.3%
Folate (B-9)
µg
41
10.2%
Vitamin B-12
µg
0.00
 
Vitamin A, IU
IU
4249
84.9%
Vitamin E (alpha-tocopherol)
mg
0.09
0.3%
Vitamin D
IU
0
 
Vitamin K (phylloquinone)
µg
34.0
42.5%
Lipids
Saturated Fatty Acids
g
0.021
 
Monounsaturated Fatty Acids
g
0.012
 
Polyunsaturated Fatty Acids
g
0.077
 
Trans Fatty Acids
g
0.000
 
Carotenoids
Beta-Carotene
µg
2549
 
Lutein + zeaxanthin
µg
38
 
Alpha-Carotene
µg
1
 

Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
Reference Values for Nutrition - FDA U.S. Food and Drug Administration

Bok Choy Nutritional Value
This member of the cabbage family is one of the highest nutritionally ranked vegetables containing an excellent amount of nutrients


Bok Choy Health Benefits

Bok Choy contains a wealth of vitamins A, C & K and has a great source of calcium, magnesium, potassium, manganese, and iron. Like all Asian greens, it is extremely nutritious. This member of the cabbage family is one of the highest nutritionally ranked vegetables containing an excellent amount of nutrients. The vitamin A content enhances the functioning of the immune system, while vitamin C is an antioxidant that shields the body from free radicals. Bok choy supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism. The concentration of antioxidants in Bok Choy can provide the required benefits which is of no comparison to antioxidant supplements.


 
BOK CHOY
 

OSTEOPOROSIS

Vitamin K makes bones stronger

ALZHEIMERS

Vitamin K limits neuronal damage in the brain

   
PROTECTION AGAINST SOME CANCERS

Content of dietary fiber and vitamins

BLOOD CHOLESTEROL LEVELS

Antioxidant content

   
INFECTIONS

Vitamin C helps the body develop resistance

HEART HEALTH & BLOOD PRESSURE

Potassium and Iron content

   
BODY WEIGHT

Zero calories

INFLAMMATION

Choline (nutrient) aids in the transmission of nerve impulses

   

SKIN

Vitamin C content improves skin texture

IMMUNITY

Selenium content improves immune system

 
HEALTH
 

 

References

Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
 

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