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Bok
Choy - is a wealth of Vitamins
A, C & K, calcium, magnesium and iron |
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| 1. Bok Choy Facts |
2. Types of Bok Choy |
3. Nutritional Value
of Bok Choy |
4. Health Benefits
of Bok Choy |
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Bok
Choy Facts |
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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 |
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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. |
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Types
of Bok Choy |
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| Types
of Bok Choy |
• White bok choy |
•
Shanghai bok choi |
• Pak choi red |
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Bok
Choy Nutritional Value |
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Vegetables
" Bok
Choy
" (
Nutritional value )
Nutritional value per 100 g
Cabbage, chinese (pak-choi), cooked,
boiled, drained, with salt |
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Weight
of Vegetable -1 cup, shredded =
170 g |
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Nutrient
( Proximate's ) |
Unit |
Value |
Daily
Value % |
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Energy |
kcal
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12 |
0.6% |
Protein |
g |
1.56 |
3.1% |
Total
lipid (fat) |
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0.16 |
0.2% |
Carbohydrate,
by difference |
g |
1.78 |
0.5% |
Fiber,
total dietary |
g |
1.0 |
4% |
Sugars,
total |
g |
0.83 |
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| 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%
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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 |
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Vitamin
A, IU |
IU |
4249 |
84.9% |
Vitamin
E (alpha-tocopherol) |
mg |
0.09 |
0.3% |
Vitamin
D |
IU |
0 |
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Vitamin
K (phylloquinone) |
µg |
34.0 |
42.5% |
Lipids |
Saturated
Fatty Acids |
g |
0.021 |
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Monounsaturated
Fatty Acids |
g |
0.012 |
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Polyunsaturated
Fatty Acids |
g |
0.077 |
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Trans
Fatty Acids |
g |
0.000 |
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| Carotenoids |
Beta-Carotene |
µg |
2549 |
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Lutein
+ zeaxanthin |
µg |
38 |
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Alpha-Carotene |
µg |
1 |
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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 |
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Bok
Choy Nutritional Value |
This
member of the cabbage family is
one of the highest nutritionally
ranked vegetables containing an
excellent amount of nutrients |
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Bok
Choy Health Benefits |
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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. |
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BOK
CHOY |
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OSTEOPOROSIS
Vitamin K makes bones
stronger
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ALZHEIMERS
Vitamin K limits neuronal
damage in the brain
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PROTECTION
AGAINST SOME CANCERS
Content of dietary fiber and vitamins
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BLOOD CHOLESTEROL LEVELS
Antioxidant content
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INFECTIONS
Vitamin C helps the
body develop resistance
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HEART HEALTH
& BLOOD PRESSURE
Potassium and Iron
content
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BODY
WEIGHT
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INFLAMMATION
Choline (nutrient) aids in the transmission
of nerve impulses
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SKIN
Vitamin C content improves
skin texture
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IMMUNITY
Selenium content improves
immune system
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HEALTH |
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References
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Nutrient Database
- USDA
(United States Department of Agriculture) |
Reference Values
for Nutrition - FDA
U.S. Food and Drug Administration |
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For
More Information |
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