100 g of PAC CHOI contains just 13 calories. It is considered a negative calorie food which, when eaten, adds no extra weight to the body but in-turn facilitates calorie burns and reduction of weight.
A plant (Brassica rapa subsp. pekinensis) of the mustard family that is eaten as a vegetable in eastern Asian cuisine.
Pac choi is a type of Chinese cabbage that doesn’t look like the typical cabbage. Features an elongated head of overlapping, crinkled, broad-stalked, dark green leaves connected to white stalks.
Nutrient Value & Health Benefits:
One cup of shredded pac choi has 34 percent of the recommended daily value of vitamin C and more than a full day’s intake of vitamin A. Vitamin C works as an antioxidant in the body, protecting cells from damage by neutralizing free radicals, or unstable molecules that result from vital chemical processes. Vitamin A is a broad term that refers to a group of related substances. Some members of the group are easily absorbed by the body and used as vitamin A. Other members, including the beta carotene found in pac choi, must be converted into vitamin A. A third group consists of carotenoids that function as antioxidants rather than vitamin A. pac choi contains lutein and zeaxanthin, which are antioxidants that protect the eyes and lower the risk of age-related macular degeneration.
In addition to calcium, you need magnesium, phosphorus and vitamin K to build and maintain strong bones. Calcium and phosphorus combine to form hydroxyapatite, which is the primary mineral in bones and teeth. Magnesium creates the collagen matrix that supports the minerals. Vitamin K is better known for its role in blood clotting, but it also regulates mineralization of bones. Even though they’re a rigid structure, bones constantly shed and replace old or damaged tissue, so it’s important to include these nutrients in your diet. One cup of shredded bok choy delivers at least 3 percent of the recommended daily intake of magnesium and phosphorus, 7 percent of calcium and 26 percent of vitamin K.
Folate and vitamin B-6 remove the amino acid homocysteine from the blood. This is important because high levels of homocysteine increase the risk of cardiovascular disease. You’ll gain 11 percent of the recommended daily intake of both folate and vitamin B-6 by eating 1 cup of shredded pac choi. It also has 4 percent of the daily value of potassium, which regulates the heartbeat. The calcium and magnesium essential for bones also play a role in maintaining a healthy heart. Calcium stimulates heart muscles to contract, while magnesium encourages them to relax.
Like all members of the cruciferous vegetable family, pac choi has unique sulfur-containing compounds that may reduce the risk of breast, prostate, lung and digestive tract cancers. These substances may help the body eliminate carcinogens, prevent cells from turning into cancer or alter metabolism to stop the development of hormone-sensitive cancers. One cup of chopped pac choi has 38 milligrams of glucosinolates, but a daily recommendation hasn’t been established.
Tips for Use:
EAT IT COOKED! EAT IT RAW!!
1 cup of cooked pac choi has the same amount of calcium as 8-ounces of milk
1 cup of shredded, raw pac choi contains half the daily requirements for vitamins A, C and K
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