04 Aug

The Health Benefits Of Eating Bok Choy

 
Bok Choy may be a recent addition to North America, but like many new residents, it seems to thrive on Northern soil. This popular Chinese green vegetable is a member of the cabbage family, but resembles romaine lettuce more than the standard coleslaw ingredient. Local bok choy is available late in the season as it grows fast and is fairly frost resistant making it a perfect planting choice for farmers dealing with the short growing season of more Northern Climates. 
 
Bok Choy is best freshly stir-fried! Try my tasty Garlic Cashew Bok Choy recipe!
 
Garlic Bok Choy Stir-Fry by JulieDaniluk.com
 
 
The Benefits of Eating Bok Choy
 
1. Bok choy contains cancer preventing compounds: Bok choy is also known as “Chinese cabbage”. This is because bok choy belongs to the same family of foods known as the brassica family. You’ll find that this family is loaded with a cancer preventing compound called sulforaphane that prevents the multiplication of mutated cancer cells!
 
2. Bok choy is a great source of calcium: Bok choy yields 74mg of calcium in a one cup serving. This makes bok choy an amazing alternative to dairy for increasing your daily calcium intake! Calcium from food sources plays a pivotal role in reducing the risk of osteoprorosis and hypertension.
 
3. Boost your beta-carotene with bok choy: Beta carotene is also known as the plant source of vitamin A. Vitamin A is especially important for pregnant women because it is needed for cellular division in our bodies and the development of proper eyesight in both adults and infants.
 
4. Choose bok choy to aid in the reduction of cholesterol: Bok choy contains a combination of both soluble and insoluble fibre. These two together work to decrease cholesterol by binding to bile and fat in your digestive tract and stopping the cholesterol from forming in the blood stream! Fibre is also essential for maintaining a healthy body weight and efficient digestive system.
 
5. Use bok choy to boost your potassium: Potassium is essential to cardiovascular health and the modulation of blood pressure. Potassium has been shown to reduce blood pressure levels when the body is in a state of hypertension (high blood pressure). The amount of people suffering from hypertension is at an all time high due to the drastic increases in sodium that are consumed in the Standard American Diet. So switch those salty chips for some sautéed bok choy!
 

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References:
 
1. Risk Factors for Oral and Pharyngeal Cancer in Shanghai, with Emphasis: Wei Zheng, William J. Blot, Xiao-Ou Shu,
Earl, Diamond, Yu-Tang Gao, Bu-Tian Ji, and Joseph F. Fraumeni, Jr.: National Cancer Institute, Division of Cancer Etiology, Epidemiology and Biostatistics Program, Bethesda, Maryland 20892: Cancer Epidemiology, Biomarkers & Prevention Vol 1, 441-448 September/October 1992
 
2. Botanicals in Cancer Chemoprevention: Eun Jung Park, John M. Pezzuto: Cancer and Metastasis Reviews: December 2002, Volume 21, Issue 3-4, pp 231-255
 
3. Calcium and Magnesium Nutrition in Human Hypertension: DAVID A. McCARRON, M.D., Divalent Cations, Anions, and Blood Pressure May 1983
 
4. The importance of β-carotene as a source of vitamin A with special regard to pregnant and breastfeeding women: Manuela Strobel, Jana Tinz, Hans-Konrad Biesalski: European Journal of Nutrition August 2007, Volume 46, Issue 9 Supplement, pp 1-20
 
5. Health benefits and practical aspects of high-fiber diets: James W Anderson, Belinda M Smith, and Nancy J Gustafson: The American Journel of Clinical Nutrition: 1994
 
6. Dietary Sodium and Potassium-Induced Transient Changes in Blood Pressure and Catecholamine Excretion in the Sprague-Dawley Rat: HAROLD D. BATTARBEE, PH.D., JOHN W. DAILEY, PH.D., AND GEORGE R. MENEELY, M.D: Hypertension. 1983; 5: 336-345
 
 

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