Cruciferous vegetables like nutrient-dense Bok Choy (also known as Pak Choi) provide numerous health benefits and may reduce cancer and inflammation risks. Bok Choy provides excellent nutrition with vitamins, minerals and cholesterol reducing plant sterols. This super nutritious Asian veggie comes in white or green ribbed varieties that deserve a place in your garden and on your plate.
For Best Health
The US Department of Agriculture recommends adults eat 2 1/2 - 3 cups of vegetables every day. The amount recommended varies depending on your age, sex and level of physical activity. For optimum health, vary your vegetable intake with:
- dark-green vegetables (bok choy, broccoli, spinach, collards, romaine, mustard greens, etc.)
- red and orange vegetables
- beans and peas (legumes)
- starchy vegetables
Where can I find Bok Choy?
Ideally the best way to obtain the freshest and most flavorful Bok Choy is to grow your own. But, if you are not a gardener, no need to worry, you can usually find Bok Choy in your local supermarket or Asian market.
GardenCuizine Bok Choy Nutrition: calculated from USDA nutrient values
Good Source: Calcium, Potassium, Manganese, Vitamin B6, Folate, Iron
Excellent Source: Vitamin A, Vitamin C, Vitamin K
1 cup of chopped Pak Choi (170g): Vitamin A - 7223IU (144% DV); Vitamin C - 44mg (74%DV); Vitamin K - 58mcg (72%DV); Calcium - 158mg (16%DV); Potassium 631mg (18%DV); Manganese - 0.2mg (12%DV); Vitamin B6 - 0.3mg (14%DV); Folate - 70mcg (17%DV) and Iron 1.8mg (10%DV).
For how to cook Bok Choy check out my Super Nutritious Bok Choy (Pak Choi) article on Dave's Garden.
Blog Article and photo Copyright © 2011 D.Wind. All rights reserved.
Related Links: Cruciferous Vegetables and Cancer
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