How to cook bok choy ?


bok choy benefits and recipe

The crisp delicate taste of bok choy can be enjoyed by cooking this recipe. It is a  basic stir-fry and it  can be served simple, or you can add meat or tofu to make it more substantial. This Quick and easy recipe it is also very healthy, a fast way to  load up on leafy greens. Serve with  white rice it’s a very good and tasty idea.

Is bok choy good for you?
Bok choy is a great food to incorporate into your diet because of its low calorie content and many health benefits, such as cancer prevention, healthy digestion, and a hefty serving of many vitamins and minerals. It provides an insanely high level of vitamin A and C per serving

bok choy benefits and recipe

What are the Bok Choy Benefits

Bok choy  contains brassinin, an antimicrobial and often antioxidative substance that’s a proven chemopreventive agent. Many studies have shown that inpiduals who consume multiple servings of cruciferous vegetables per week are at a lower risk of cancers, specifically prostate, colorectal, lung and breast cancer.

Reduces Inflammation

Many of the polyphenols found in this form of Chinese cabbage help reduce inflammation. Bok choy also provides vitamin K, which helps lower the risk of unwanted inflammation, which is at the root of many illnesses and can cause considerable damage if left untreated.

Helps Treat and Prevent Cancer

Incorporating bok choy into your regular diet can help decrease inflammation, fight free radical damage and give your body some of the most powerful tools it needs to fight disease. Cruciferous vegetables are known for their glucosinolates, sulfur-containing chemicals that sometimes cause a bitter flavor. During the preparation, chewing and digestion of these vegetables, other compounds — such as indole, nitrile and sulforaphane — that have proven anticancer effects are created. These compounds are effective against cancer because they can do things like help protect cells from DNA damage and inactivate carcinogens. This is partly why cruciferous veggies are some of the top cancer-fighting foods around.

bok choy benefits and recipe

Strengthens Bones

Bok choy has a stellar lineup of nutrients that help promote bone health — including iron, calcium, phosphorus, magnesium and bone-building vitamin K. In addition, this superfood is a much healthier alternative to fat-filled milk for getting the RDA of calcium and preventing calcium deficiency.

Provides Antioxidant Power

Bok choy is among the top three vegetables on the aggregate nutrient density index. This means it delivers one of the highest levels of nutrients per calorie compared to other foods. Can bok choy help you lose weight? It may help you feel satisfied without overeating, which is why including vegetables in your diet is important for appetite control.

Free radicals can wreak havoc on the body, yet high-antioxidant foods like bok choy do a great job at scavenging these disease-causing molecules. Just one cup of this leafy vegetable can provide substantially more than your RDA of vitamin A and vitamin C, both of which are some of the most powerful antioxidant vitamins in the body. Beyond these traditional antioxidants, there are a number of phytonutrients and phenolic acids in cabbage varieties — such as caffeic acid, p-coumaric acid, ferulic acid and myricetin— that activate a number of beneficial antioxidant activities. When fermented, antioxidants in cabbages also become more bioavailable, according to some research.

Promotes Eye Health

Carrots are popularly known as the vegetable that helps keep eyes healthy, but thanks to substantial amounts of vitamin A and beta-carotene, bok choy is a serious contender. One cup provides the RDA of beta-carotene and over half of the RDA of vitamin A. The beta-carotene levels are high enough that the Macular Degeneration Association highly recommends it as a food that can help inpiduals suffering from macular degeneration — an eye disease that causes vision loss.

Aside from being an antioxidant that can help prevent infection, vitamin A is also very effective at preventing cataracts since it fights free radicals that damage our eyes and the rest of the body. Vitamin A foods can also help improve low-light vision and treat dry eyes and other eye-related diseases.

Ingredients

Ingredient Checklist

Directions

Step 1

Heat the oil in a large skillet or wok over medium heat, and cook the garlic in the hot oil until fragrant, 1 to 2 minutes.

Step 2

Mix in the bok choy, and cook and stir until the green parts of the leaves turn bright green and the stalks become slightly translucent, 5 to 8 minutes. Sprinkle with salt to serve.

Is bok choy toxic?

bok choy benefits and recipe

Bok choy is commonly referred to as “goitrogenic.” This means it contains chemicals that can interfere with the production of thyroid hormones. For people with thyroid dysfunction, there is concern cruciferous vegetables and other goitrogenic foods are related to inflammation, iodine metabolism issues and overall thyroid malfunction.

More up-to-date research has shown that very few circumstances allow for goitrogenic foods to have a negative effect on the thyroid, and the number of beneficial nutrients found in foods like bok choy outweigh concerns about the thyroid. If you suffer from thyroid issues, speak with your doctor before consuming bok choy./.