Chinese cabbage is used in a variety of soups, salads and Oriental recipes that include spring rolls and stir-fries. It is a healthy source of many nutrients and is a good addition to a well-balanced diet that supports overall health. Choose unblemished heads of Chinese cabbage and keep refrigerated until ready to use. Chinese cabbage comes in two varieties: bok choy and Napa, with varying amounts of nutrition.
Fat and Calories
Diets low in fat and calories allow you to control your weight and can help you lose weight as well, making Chinese cabbage a healthy choice for either type of meal plan. A cup of shredded bok choy contains 9 calories and virtually no fat. The same amount of Napa cabbage has just 12 calories and almost no fat.
Vitamin C
Vitamin C is a nutrient that supports immunity, collagen production and more efficient absorption of iron from the foods you eat. It also acts as an antioxidant, counteracting free-radical damage that might contribute to the development of cancer and heart disease. Women need 75 mg of vitamin C each day, and men need 90 mg. A cup of shredded bok choy adds 31.5 mg to this goal, and a cup of shredded Napa cabbage contributes 59 mg.
Vitamin A and Beta-Carotene
A cup of shredded bok choy contains 3,128 IU of vitamin A, and the same amount of Napa cabbage has 242 IU. Vitamin A intake recommendations are 2,310 IU for women and 3,000 IU for men, making bok choy the better option in this case. Vitamin A is important for immunity because it aids in the production of white blood cells, which fight invading viruses and bacteria that make you sick. It also plays a role in reproduction, cell division, eyesight and the growth of your bones. Beta-carotene is a nutrient that is converted to vitamin A in your body and increases the benefits of it. No daily intake recommendations for beta-carotene exist, but its presence in Chinese cabbage is beneficial to your health. A cup of shredded bok choy has 1,877 mcg of beta-carotene, and a cup of shredded Napa cabbage contains 144 mcg.
Vitamin K
Vitamin K is a nutrient found in many leafy green vegetables, including Chinese cabbage. A cup of shredded bok choy has nearly 32 mcg, and a cup of shredded Napa cabbage has almost 33 mcg. With daily intake recommendations at 90 to 120 mcg, Chinese cabbage is a healthy way to contribute to this goal. Vitamin K is important for blood clotting and bone health.
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