Let's Take a Peek at the Benefits of Pakcoy Vegetables, The Mustard Spoon which is Rich in Nutrients • Hello Healthy

Let's Take a Peek at the Benefits of Pakcoy Vegetables, The Mustard Shaped Spoon which is Rich in Nutrients

Tired of eating spinach, kale, or the same green vegetables? Try replacing it with pakcoy or also known as bok choy. Apart from its delicious taste, this green mustard-like vegetable is also rich in nutrients and is suitable for inclusion in your diet. Come on, get to know Pakcoy vegetables further through the following reviews.

Various nutritional content of pakcoy

Pakcoy is a type of vegetable that comes from the family cruciferous which is still the same family with broccoli, cabbage, and cauliflower. Because it includes green vegetables, pakcoy is believed to contain various important nutrients that are good for the body.

For those of you who are on a diet, Pakcoy can be the right choice. The reason is, every one cup or the equivalent of 70 grams of pakcoy only contains 9 calories. This means that pakcoy is low in calories so it can help keep your weight stable.

In the same dosage, pakcoy also contains other important nutrients, namely:

1 gram of protein
1.5 grams of carbohydrates
0.7 grams of fiber
5 percent potassium
62 percent of vitamin A.
52 percent of vitamin C
7 percent calcium
5 percent vitamin B6
3 percent magnesium
3 percent iron

Judging from its nutritional content, pakcoy contains high levels of vitamin A and vitamin C. Both types of vitamins play an important role as antioxidants in the body. The function of antioxidants itself is to protect body cells to stay healthy and prevent free radicals from forming in the body.

For this reason, Pakcoy is ranked sixth in the category of nutritionally dense fruits and vegetables based on the Aggregate Nutrient Density Index (ANDI), as reported by Medical News Today.

The index not only assesses food based on its vitamin and mineral content, but also from phytochemical content or a type of antioxidant. This means, the nutrients and antioxidants in Pakcoy are not in doubt.

How to properly cook pakcoy vegetables so that the nutritional content is not lost?

vegetable pakcoy bok choy

Vegetable pakcoy can be eaten raw as fresh vegetables or processed by various cooking methods. But be careful, the improper way of cooking vegetables can make the vitamins and minerals quickly disappear.

Well, here are various proper ways to cook Pakcoy so that its nutritional content is maintained, including:

1. Steamed

The cooking method by steaming is the best cooking method for pakcoy vegetables. The reason is, this method can maintain the content of keeping vitamins and minerals good, especially the content of water-soluble vitamins.

You only need six minutes to steam pakcoy before it’s ready to eat. To make it more delicious and nutritious, you can add a little olive oil, garlic, salt, and pepper to the pakcoy steamer.

But before steaming pakcoy, make sure you wash it thoroughly using running water. This aims to prevent soil debris or bacteria from entering and contaminating food. When it is completely clean, then you can steam it or do other cooking methods.

2. Stir-fry

Many people avoid the cooking method by sautéing for fear that the nutritional content of vegetables will quickly disappear. In fact, sauteing can also maintain the vitamin and mineral content of pakcoy, as long as it uses a little oil.

To make the cooking menu healthier, saute the pakcoy in olive oil or canola oil. Add other protein sources such as mushrooms, meatballs, chicken, or shrimp to meet your daily protein needs.

3. Boiled

This is probably the method you use most often of cooking your vegetables. The reason is, this method is relatively easy and fast to do. Yes, you just have to wait for the water to boil before you put the vegetables in it.

Add a few pieces baby bok choy or the young pakcoy in a saucepan and cook with the other ingredients until cooked. A bowl of pakcoy vegetables can help meet your daily vitamin and mineral needs.

You may be afraid that the pakcoy’s nutrients will disappear with the boiling steam or dissolve with the water. Eits, calm down first. You can still get water-soluble vitamins and minerals by drinking Pakcoy boiled water in a bowl of soup. Thus, the benefits of Pakcoy will not be wasted.

4. Baked

Not only types of meat can be roasted. Green vegetables like pakcoy can also be cooked by roasting, you know!

You can bake the pakcoy in the oven or on the stove. To be healthier, add olive oil or canola oil first, then bake it until the pakcoy changes color and becomes a crunchy texture. This method is guaranteed to make the food taste even more delicious and make you eat vegetables diligently.

Hello Health Group does not provide medical advice, diagnosis or treatment.