Eat it for calcium = drink milk! Eye care, detoxification green river vegetables 4 major nutritional benefits

Aojiang cuisine is cheap and easy to prepare, and it is a common dish for many people at home for dinner all year round. Because it looks like a spoon, it is also known as a spoon dish and is often used as a side dish for large dishes such as abalone in abalone sauce and pork on the east slope.

About Bok choy

Bok choy, also known as "green cabbage", "Jiangmen cabbage", and "tall cabbage", belongs to the cruciferous family and is a member of the cabbage family, along with other cabbages such as Chinese cabbage, goose cabbage, and rape.

Nowadays in Taiwan, in addition to the general green cabbage, there is also a kind of "green oilseed rape" (species name: green oilseed rape Tainan No. 4), which has been crossed with oilseed rape through agricultural improvement. It has the same size as oilseed rape, with 4~5 small plants in one, and has the characteristics of heat and flood resistance of oilseed rape, making it easier to grow and more affordable.

A handful of dozens of pieces, as much calcium as milk! Green cabbage nutrition and effects

4 effects of green cabbage

1. Bone preservation and prevention of osteoporosis

According to the Ministry of Health and Welfare survey, more than 80% of adults in Taiwan have insufficient calcium intake. Calcium is the main component of the body's bones and teeth, if long-term calcium intake is not enough, children or adolescents easy to cause poor bone growth, and adults or the elderly are prone to osteoporosis.

Calcium intake must start at a young age, and the younger you are, the higher the rate of calcium absorption; in general, the calcium absorption rate of children is about 60%, while the calcium absorption rate of adults is only 20-40%, and the elderly generally have an absorption rate of less than 30% and face the problem of bone loss.

In the construction of bone density, in addition to the sun and regular exercise, the food intake of adequate amounts of calcium is also an essential part. Every 100 grams of green cabbage contains about 100 mg of calcium, which is a very high source of plant-based calcium, especially for those who are lactose intolerant or cannot consume milk due to diet control. The Ministry of Health and Welfare recommends a daily calcium intake of 800 mg for ages 7 to 9, 1,000 mg for ages 10 to 12, 1,200 mg for ages 13 to 18, and 1,000 mg for adults.

2. Protect the fetus and the mother

Green cabbage is rich in folic acid, containing 72 micrograms of folic acid per 100 grams.

Folic acid plays a role as a coenzyme in the human body, participating in DNA synthesis in cells and helping to activate and develop the fetal nervous system. Lack of folic acid can affect cell division and cause anemia. A lack of folic acid in pregnant women may lead to congenital neural tube defects in the brain and spinal cord of the fetus, miscarriage, low weight, and a higher chance of anemia and fatigue in the mother. (Recommended reading: Anemia during pregnancy should not be taken lightly! (Recommended reading: Don't ignore anemia during pregnancy!)

3. good eyesight, bright eyes

Beta-carotene is an important nutrient for vision and eye health. Every 100 grams of green cabbage contains 793 micrograms of beta-carotene, which is very high content.

After entering the body, beta-carotene is metabolized by the liver and converted into vitamin A. Vitamin A supplementation can prevent dry eyes and night blindness and help repair skin and mucous membranes. Since vitamin A is fat-soluble, it needs fat in food to be digested and absorbed.

A handful of dozens of pieces, as much calcium as milk! Green cabbage nutrition and benefits

4. Detoxification and anti-poo, protect the stomach and intestines

Dietary fiber is an important nutrient to maintain the normal function of the human body, and every 100 grams of green cabbage contains 1.4 grams of dietary fiber. Adequate intake of dietary fiber can not only promote bowel movement, avoid constipation, shorten the time residual food stays in the intestine, and reduce the risk of colon cancer; it can also increase the feeling of fullness, which is beneficial to weight and blood sugar control and can accelerate cholesterol metabolism and reduce the concentration of cholesterol in the blood, which can be said to have many benefits for the human body.