Chinese cabbage was grown in China thousands of years ago and has since spread around the world.
It is a plant of the cruciferous family. In this family, vegetables like cabbage , broccoli , cauliflower , collard greens, leafy greens, and radish can be seen as these nutritious, low-calorie vegetables.
Nutritional values of Chinese cabbage
If you are looking for a healthy diet, put cruciferous vegetables such as bok choy at the top of your diet menu. A raw cup of it contains 9 calories, 1 gram of protein, 1.5 grams of carbohydrates, 0.7 grams of fiber, 0 grams of cholesterol, 0.1 grams of unsaturated fat.
Eating a cup of raw Chinese cabbage juice provides:
Note: Cabbage means cabbage
Chinese cabbage according to ANDI index
Chinese cabbage ranks first on the Plant Nutrient Density Index (ANDI). The ANDI Institute ranks foods not only on the basis of the vitamins and nutrients they contain, but also on the basis of phytochemicals and their antioxidant capacity.
Foods with the most nutrients per calorie score have the highest scores, and Chinese cabbage is among the top 3 fruits and vegetables on this list according to the ANDI Index.
The cruciferous family is rich in glucosinolate. These sulfur- containing compounds are beneficial to human health.
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The 7 most important properties of Chinese cabbage
Chinese cabbage and other cruciferous vegetables contain anti-cancer properties, and various studies have shown that people who eat more vegetables from this family have the lowest incidence of breast, lung, prostate and intestinal cancer. The sulfur in these vegetables is converted into isothiocyanate in the body, and these compounds help the body fight cancer.
It also contains folate, which plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells caused by DNA mutations. Vitamins A and C and beta-carotene act as powerful antioxidants in the body and protect cells from free radical damage.
Selenium is a mineral not found in most fruits and vegetables. But Chinese cabbage contains this mineral. It participates in the function of liver enzymes and helps destroy cancer-causing compounds in the body. Additionally, selenium prevents inflammation and slows tumor formation.
The iron, phosphorous, calcium, magnesium, zinc and vitamin K in Chinese cabbage all play a role in maintaining healthy and strong bones.
Low vitamin K intake is linked to osteoporosis. Taking vitamin K correctly is very important for health because this vitamin acts as a modifier of bone matrix proteins, causes greater absorption of calcium into the bones and prevents its excretion with urine.
The potassium, calcium, and magnesium in Chinese cabbage reduce blood pressure naturally. Sodium intake must be kept low to keep blood pressure low, and increasing potassium intake is just as important as it widens blood vessels. According to the National Center for Nutrition and Health Studies, less than 2% of adults consume 4,700 mg of potassium per day.
The folate, potassium, vitamin C and vitamin B6 in Chinese cabbage, along with the lack of cholesterol, all help maintain a healthy heart.
One study found that those who consumed 4,069 mg of potassium daily were 49% less likely to die of heart disease, compared to those who consumed around 1,000 mg per day.
Vitamin B6 and folic acid prevent the formation of a compound called homocysteine . Excessive accumulation of this compound in the body damages blood vessels and leads to heart disease in humans.
Choline is one of the most important nutrients in Chinese cabbage, as it aids sleep, muscle movement, learning and memory. Choline also helps maintain cell membranes, transmit nerve messages, absorb fats, and reduce inflammation.
The body’s defense system
The selenium in Chinese cabbage boosts the body’s immune system against infections by producing killer T cells.
Collagen, the skin support system, is based on vitamin C. Vitamin C works as an antioxidant in the body and prevents sun damage, pollution, and smoking. Vitamin C helps collagen smooth the skin texture and eliminate wrinkles.
Studies show that high consumption of plant foods such as Chinese cabbage reduces the risk of diabetes, obesity, and heart disease, on the other hand, it increases the overall health of the body and leads to weight loss.
How do we include Chinese cabbage in our diet?
All parts of Chinese cabbage can be used for food. In addition to its low calorie and high nutrient content, the sweet taste and crunchy texture of Chinese cabbage makes it one of the ideal foods that you can use with any other food.
Quick ways to consume Chinese cabbage
- Chop the cabbage with a variety of vegetables and prepare the salad.
- Add chopped cabbage to soup.
- Combine cabbage, vegetables, soy sauce and sesame oil
- Saute garlic and fresh ginger in olive oil, then add Chinese cabbage
- Combine chopped Chinese cabbage, mushrooms, onion and soy sauce
Potential side effects of Chinese cabbage:
Chinese cabbage is mentioned as one of the foods that cause swelling of the thyroid gland. This herb disrupts the thyroid gland by blocking iodine absorption. This function is due to the presence of the enzyme mirosinase in cruciferous family vegetables, which is destroyed during cooking.
The high consumption of raw Chinese cabbage is dangerous for the body. Therefore, it is recommended to eat this raw vegetable in moderation. If you are taking blood thinners such as codamine, you should not eat vegetables that contain vitamin K immediately.
Ultimately, your general diet or diet pattern plays an important role in preventing disease. It is best to follow a very varied diet and not focus only on some specific foods.