Tender and crispy, it is perfectly refreshing, contains a small amount of calories, and is filled with vitamins and microelements. And most importantly, it contains a lot of fiber. Experts explained the benefits of Chinese cabbage and how introduce it into your diet.
- What you need to know
- Calorie content
- Benefit
- Side effects
- How to use
Elena Ostrovskaya, specialist in preventive and anti-aging medicine, endocrinologist at the European Medical Center (EMC);
Yaroslav Klyuchevsky, chef of the highest category, brand chef, crisis manager.
Facts about Chinese cabbage
The taste and quality of Chinese cabbage may vary slightly depending on the season and growing method.
Peking cabbage differs from ordinary white cabbage in having light green leaves and a more delicate and sweetish taste. It can be eaten raw. It is due to its delicate taste that it is often used in salads. There are many recipes in which Chinese cabbage needs to be fried or marinate.
Chinese cabbage can be available year-round through greenhouse and hydroponic cultivation, especially in warm or temperate climates. Taste and quality may vary slightly depending on season and growing method.
The season of this variety is from September to February. It is during the autumn and winter months that the most juicy and delicious Chinese cabbage is sold in stores. Spring-summer harvests require additional care and shelter from the sun. This cabbage is less juicy, and its leaves are not so fleshy.
In Asian cuisine Chinese cabbage is very popular and is used in various salads, soups, fried and stewed dishes, and also as a filling for dumplings.
Calorie content of Chinese cabbage
Chinese cabbage has very low calorie content. Typically, 100 g contains only about 13–15 kcal and more than 95% water. This makes it an excellent choice for those who are watching their diet and seeking to reduce caloric intake. In addition, 100 g of the product contains (1):
- proteins – about 1 g
- carbohydrates – about 3 g
- fats – less than 0.5 g
Benefits of Chinese cabbage: 8 properties
Chinese cabbage is rich in vitamins, microelements and antioxidants, so its presence in the diet helps prevent certain diseases.
1. Helps in the prevention of cancer
Research shows that cruciferous vegetables such as bok choy help reduce the risk of developing oncological diseases (2). They are high in anti-cancer compounds such as vitamins C and E, beta-carotene, folic acid and selenium. Vitamin C, vitamin E, and beta-carotene are powerful antioxidants that can help prevent free radical damage to cells, which may reduce your risk of developing disease. Selenium may help slow the rate at which tumors grow (3). Chinese cabbage is also rich in fiber, which supports digestive health and may help prevent colon cancer.
2. Fights inflammation
Like other dark leafy greens, bok choy is a rich source of quercetin. This flavonoid may reduce inflammation in the body, which helps reduce the risk of developing various chronic health problems. (4).
3. Reduces the risk of heart disease
Chinese cabbage may help reduce the risk of heart disease. It contains folic acid and vitamin B6. These substances help remove homocysteine from the blood. Excess homocysteine can damage blood vessels, increasing the risk of heart problems (5).
4. Promotes Bone Health
Bok choy is rich in calcium, phosphorus, iron, magnesium and vitamin K, which are essential for maintaining strong and healthy bones. (6). However, a diet containing too much phosphorus and not enough calcium can lead to bone loss (7).
Selenium in Chinese cabbage may help strengthen the immune system
5. Protects eye health
Research has shown that eating foods rich in carotenoids, including beta-carotene, supports eye health and prevents eye diseases. (8). Chinese cabbage contains a lot of beta-carotene – 2,680 mcg per 100 g, which is even more than what an adult needs per day (9).
6. Strengthens the immune system
The selenium found in Chinese cabbage may help strengthen the immune system, allowing the body to more effectively fight harmful bacteria and viruses. Several studies show that selenium may help prevent certain infections, such as bacterial skin infections that often occur with lymphedema and mycoplasma pneumonia. (10).
7. Keeps skin healthy
Bok choy contains Vitamin C, an antioxidant known for its ability to fight free radicals. This can help reduce the risk of skin damage from sun, smoke and pollution. Vitamin C also plays an important role in the body’s natural production of collagen and may help fight signs of aging.
8. Helps ensure a healthy pregnancy
During pregnancy Folic acid is required in double quantity. Including dark leafy greens like Chinese cabbage in your diet can help meet your body’s increased need for folic acid.
Harm of Chinese cabbage
Although Chinese cabbage is considered a safe product, it may still have contraindications:
- For those who have problems with the thyroid gland. Chinese cabbage contains substances called glucosinolates, which can affect thyroid function when consumed in large quantities (eleven). People with hyperthyroidism (overactive thyroid gland) are advised to consume Chinese cabbage with caution and in moderation.
- For allergy sufferers. Some people may experience an allergic reaction to cruciferous vegetables, which includes Chinese cabbage. Allergy symptoms may include an itchy throat, rash, runny nose, or difficulty breathing. In such cases, you should avoid eating cabbage.
- For people with gastrointestinal disorders. Chinese cabbage may cause excess gas or stomach discomfort. This is due to the fiber and enzyme content, which can be difficult to digest. People with sensitive stomachs are advised to limit their consumption of cabbage and consult a doctor before including it in their diet.
However, most people can eat Chinese cabbage without any problems. But, as with any product, it is recommended to listen to your own feelings and seek medical help if any unpleasant symptoms occur.
What to cook from Chinese cabbage
Chinese cabbage is best eaten raw.
Most often, Chinese cabbage is used raw – this is how it is most useful. But in some cuisines, cabbage is pickled or fermented, and in Asian dishes it is found stewed and fried. For example, the famous Korean snack kimchi is often made from Chinese cabbage.
“It is better to eat this cabbage raw – this way it will retain all the benefits of the substances it contains. It can also be consumed in fermented or fermented form. In soups and stews, its benefits will be significantly less,” says Elena Ostrovskaya.
