Cabbage is in season, very cheap, is the "enemy" of cardiovascular disease and cancer

Bok choy is a cruciferous vegetable along with kale, Brussels sprouts, and broccoli. As we know, cruciferous vegetables contain anti-cancer compounds and can help reduce inflammation, regulate blood sugar, promote weight loss, and improve heart health. Bok choy has similar benefits, but with its low price, main crop, and delicious crunchy taste, you should choose this vegetable to regularly add to your diet.

1. Nutritional value of bok choy

According to Healthline, 70 grams of chopped bok choy has the following nutritional composition:

Nutrition Value

Calories 9

Protein

1g

Total fat

0g

Total carbs

1.5g

Total sugar

1g

Fiber

1g

Calcium

6% Daily Value (DV)

Iron

3% DV

Magnesium

3% DV

Phosphorus

2% DV

Potassium

4% DV

Zinc

1% DV

Manganese

5% DV

Selen

1% DV

Vitamin C

35% DV

Folate

12% DV

Vitamin A

17% DV

Vitamin K

27% DV

2. Health benefits of kale

Bok choy is rich in antioxidants so it can prevent many dangerous diseases.

- Prevent cancer

Like cruciferous vegetables, bok choy has anti-cancer properties thanks to sulfur-containing compounds, called glucosinolates, and their breakdown products, called isothiocyanates. This compound works by anti-inflammatory and antioxidant mechanisms.

Additionally, bok choy is a rich source of selenium, a trace element that is believed to reduce the risk of prostate cancer, lung cancer, esophageal cancer, and stomach cancer.

- Helps enhance thyroid function

The selenium in bok choy is beneficial for the normal functioning of the thyroid gland. These butterfly-shaped glands are located at the front of the neck and play an important role in metabolism and growth.

One study found that low blood levels of selenium are linked to thyroid conditions, such as hypothyroidism, autoimmune thyroiditis and an enlarged thyroid, also known as goiter.

- Good for bones

Several minerals in bok choy, including calcium, phosphorus, vitamin K and zinc, may help maintain bone health.

Bones are the main storage site for calcium, which adds strength and structure to bones. Unfortunately, the body cannot produce calcium on its own, so it must be consumed through the diet. Bok choy provides a highly absorbable form of calcium.

Bok choy also contains small amounts of zinc and iron, both of which support bone health. Zinc plays an important role in the production of collagen, a protein found in joints and bones that is essential for bone strength and structure. Iron, on the other hand, is essential for the metabolism of vitamin D, which is a top priority in preventing osteoporosis.

- Good for cardiovascular

Adding bok choy to a balanced diet may help reduce the risk of developing cardiovascular disease. Green leafy vegetables like bok choy contain potassium, magnesium and calcium, all minerals that play a role in regulating blood pressure.

Bok choy also contains high amounts of vitamin C, which has been linked to reduced mortality from cardiovascular disease. The antioxidant and anti-inflammatory properties of bok choy, thanks to its vitamin C content, may promote healthy blood flow by maintaining the responsiveness and integrity of blood vessels.

In particular, bok choy is also a good source of folate and vitamin B6. Studies have found that these substances can prevent homocysteine ​​buildup. This compound can damage blood vessels and increase the risk of heart disease and stroke if accumulated.

- Helps manage weight

Bok choy is low in calories and rich in important micronutrients, supporting weight management efforts and overall health.

In addition, the high fiber and water content makes this cruciferous vegetable a satiating vegetable that can increase feelings of fullness and reduce appetite, thereby limiting calorie intake during the day.

3. Potential side effects of eating bok choy

Although bok choy offers several health benefits, it can also cause disadvantages for some people when consumed in large quantities.

- In their raw, uncooked form, cruciferous vegetables, including bok choy, contain an enzyme called myrosinase that breaks down glucosinolates.

Some breakdown products of glucosinolates can inhibit your body's absorption of iodine, which is important for thyroid function.

However, cooking bok choy inactivates the enzyme myrosinase, so thyroid suppression is not a concern when cooked bok choy.

- Bok choy is a rich source of vitamin K, so it may affect the effectiveness of blood thinners because vitamin K plays a role in blood clotting.

4. Some dishes made from bok choy

Processing bok choy is very simple and there are many ways to prepare it. Below are some suggestions for dishes from bok choy, both delicious and nutritious.

- Stir-fried bok choy

+ Wash the kale and drain.

+ Heat oil in a pan, saute chopped garlic until fragrant.

+ Add bok choy to the pan and stir well.

+ Add soy sauce and salt to the pan, continue to stir so the vegetables absorb the spices.

+ Stir quickly and continuously for about 3-5 minutes to keep the vegetables green and crispy.

+ Season to taste, sprinkle pepper if desired before turning off the stove.

+ Scoop vegetables onto a plate and enjoy while still hot.

- Bok choy cooked with shrimp

+ Wash the kale and drain.

+ Marinate shrimp with a little salt and pepper, leave for about 10 minutes to absorb.

+ Heat oil in a pan, saute chopped garlic until fragrant.

+ Add shrimp to the pan and stir-fry until shrimp turns pink.

+ Add bok choy to the pan and stir well with the shrimp.

+ Add fish sauce, sugar and a little salt, continue stirring to let the vegetables and shrimp absorb the spices.

+ Cook for about 3-5 minutes until the vegetables are cooked.

+ Adjust the seasoning to taste, sprinkle with green onions and pepper if you like before turning off the stove.