Why is pak choi good for you

The leaves can be eaten raw in salad or are quick to wilt by steaming, sauteing or stir frying. The stalks hold their water well, which makes them refreshing to eat. Prepare bok choy by boiling it in salted water.

Bok choy, also known as pak choi, is a leafy green vegetable. Though it is commonly used in stir fries, you can boil pak choi for an easy side dish. Even then, it only takes a few minutes for the entire vegetable to cook through.

The texture of both leaves and stalks is crisp, and the flavour is somewhere between mild cabbage and spinach. If very young it can be eaten raw in salads, but is best when briefly cooked. In a medium skillet, bring water to a boil. These leafy offerings provide powerful nutrients that can super-charge your health and running.

Asian greens like bok choy have long been a staple in many grocery stores. Dark Leafy Greens. Dark green leafy vegetables DGLVs are an excellent source of nutrients including folate, zinc, calcium, iron, magnesium, vitamin C and fiber.

Part of what makes DGLVs so super is their potential to reduce your risk of chronic illnesses including heart disease and type 2 diabetes 1 , 2.

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Sugary drinks. Most pizzas. White bread. Most fruit juices. Sweetened breakfast cereals. Fried, grilled, or broiled food. To steam, place in a steamer over a pan of simmering water for 2 minutes. Serve with ginger and oyster or light soy sauce. There are three main cooking methods: Stir-fry 2 mins Steam sliced mins; whole up to 8 mins Simmer in water mins. Preparing large bok choy Then cut crosswise into thin strips.

They can now be tossed into soups, stews, or a stir-fry at the end of cooking. The whole plant is edible, and it tastes cabbage-like with sweet undertones. There are various ways of preparing this vegetable. You can cook its stalks and leaves, add them to soup, steam them, stir-fry, or eat them raw in salads. If your bok choy crop is starting to produce elongated stalks and flowers from the center of each plant, pluck off the flower stalks and add them to salads. Otherwise, harvest the best tender leaves and flower stalks before discarding the plants.

Studies have shown that some people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, and colon cancer.

Bok choy contains folate. Folate plays a role in the production and repair of DNA, so it might prevent cancer cells from forming due to mutations in the DNA. Bok choy also contains vitamin C, vitamin E, and beta-carotene. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals. Unlike most other fruits and vegetables, bok choy contains the mineral selenium.

Selenium helps to detoxify some cancer-causing compounds in the body. Selenium also prevents inflammation and decreases tumor growth rates. Cruciferous and other vegetables also offer protection because they provide fiber. Fiber keeps the stool moving. This keeps the bowel healthy and reduces the risk of developing colorectal cancer. Fibrous foods also feed healthy gut bacteria, which affects overall health, metabolism, and digestion.

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 growth of collagen.

Phosphorus and calcium are both important in bone structure. However, proper bone growth needs a careful balance of both these nutrients. A diet that contains too much phosphorus and not enough calcium can result in bone loss. Vitamin K helps maintain the balance of calcium in the bones, which means it might help reduce the risk of bone fractures. Potassium , calcium, and magnesium are all present in bok choy.

They can help decrease blood pressure naturally. According to an article in the American Journal of Clinical Nutrition , people should increase their intake of potassium. Some evidence shows that consuming 4, mg of potassium daily decreases blood pressure caused by high sodium intake.