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The Nutrition of Bok Choy

Fitday Editor
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Bok choy is classified as a cabbage, although it is usually greener and leafier than its counterparts. The stalks are similar to celery in texture and can be used in stir fry meals or eaten raw with peanut butter or plain. There are actually several different varieties of bok choy which are popular in the Philippines and other places that have a large number of Chinese residents. In fact, you will find that many Thai recipes call for bok choy.

Nutritional Information

There are 9 calories in a cup of chopped, raw bok choy. No sugars or fats can be found in the food, and 1 gram of protein which provides all but 2 essential amino acids are present. Bok Choy is a significant source of vitamins A, C and K, which are essential antioxidants the body uses to help fight off viruses and colds.

Folate, vitamin B6 and trace amounts of other B vitamins can be found in this vegetable as well. One serving of bok choy provides all the essential minerals you need to stay strong and healthy. This includes calcium, potassium and manganese. Eating this food also provides three percent of your daily value of iron, magnesium and phosphorus.

Incorporating Bok Choy in Your Meals

Bok choy can be used in a number of different ways, including spicy stir fries and in casseroles. You can easily incorporate it into salads, which creates a tangy taste and offers a crunch. Consider using bok choy where you would normally use spinach or lettuce for a healthy alternative to keep things from getting boring. Using bok choy to stuff bell peppers, or as an ingredient in meatloaf and in pasta sauces are also good options.

Using Bok Choy as a Weight Loss Aid

Because bok choy is loaded with fiber, essential nutrients and is so low in calories, it is a perfect natural diet aid when it comes to losing weight and keeping it off. It can be eaten in large amounts without playing a big role in your calorie intake for the day, and it can be added to virtually any kind of meal. In fact, making a green smoothie that incorporates bok choy, bananas, strawberries and other fruits is a great way to get all the vitamins you need for the entire day before it even hits noon.

Bok choy is also known as a cancer fighting food because of the antioxidant levels found within it. Some cultures think of this food as a super food, and include it in their daily diets in order to stay strong and healthy throughout their lives. There are many studies that have been done that place a lot of stock in the benefits of bok choy. It is readily available throughout the year at your local farmer's market and at your grocery store. It's best to stick with vegetables that are organic and are free from all pesticides and herbicides.

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