The Nutrients of Pechay

 There are a number of names for bok choy, but in the Philippines, we often call it pechay, which literally translates to “popular.” As a result of the high proportion of our country’s territory that is dedicated to agricultural pursuits, the Philippines is home to a veritable feast of tropical fruits and vegetables.

Leafy veggies


Pechay is one of those green vegetables that grows very well in containers since it has a low water need. In both Chinese and Southeast Asian cooking, it is a vegetable that has a great deal of petchay. They are also called as “bok choy” or “pak choy” in nations that use the English language. The pechay leaves have a glossy appearance and a dark green hue, and they cluster together in a manner that is similar to that of mustard greens.

Rich in the B vitamin folic acid

About 120 micrograms of folate, which is approximately a third of the daily need, may be obtained by eating only two cups of Chinese cabbage. Adults should consume 400 micrograms of folate on a daily basis according to the recommended consumption.

Folate is a kind of vitamin B that assists the body in converting the sugars and starches included in meals into fuel that the cells can make use of. Furthermore, in order for your body to generate DNA, the molecular structure that is present in each and every one of your cells, oxygen is required.

Because folate plays a function in the development of the fetus, it is of utmost significance for pregnant women, who should strive to consume between 400 and 800 mcg of folate on a daily basis.

Rich in Vitamin K

Vitamin K is a member of the fat-soluble vitamin family and is an essential component in the process of blood clotting. Chinese cabbage has a very high concentration of vitamin K. The danger of bleeding that cannot be managed is increased when vitamin K levels are low. Adults, thankfully, seldom have impairments of any kind. Vitamin K is abundant in leafy greens, but other meals also provide sufficient levels of the nutrient.

An increased risk of vitamin K shortage is associated with disorders of the digestive tract, such as ulcerative colitis and Crohn’s disease, that interfere with the body’s capacity to absorb fat-soluble vitamins. The recommended daily amounts of vitamin K for women are 90 micrograms, while the recommended daily amounts for males are 120 micrograms. There are 64 micrograms of vitamin K in a serving size of Chinese cabbage that is two cups.

Excellent Source of Calcium

To maintain healthy bones, you must consume an adequate amount of calcium every day. Calcium, in conjunction with vitamin D, enables the body to generate new bone, preserve existing bone, and control the rate at which it breaks down older bone. Your bones are at danger of breaking if your body loses bone at a rate that is greater than the rate at which it makes new bone.

Calcium consumption of 1,000 milligrams per day is suggested for women under the age of 50, whereas calcium consumption of 1,200 milligrams per day is suggested for women aged 50 and beyond. Because estrogen plays an important role in maintaining bone health, people over the age of 50 need to consume extra calcium to make up for the loss of estrogen levels. About ten percent of the daily calcium intake that is suggested may be obtained by consuming cabbage in a serving size of two cups.

Contains Fibrous Material

Fiber is a nutrient that the average American diet is deficient in, but it may be obtained through plant foods like Chinese cabbage. The average person only consumes around half of the 25 to 30 grams of fiber that is suggested for them to consume on a daily basis. Consuming a diet that is rich in fruits and vegetables is one of the best ways to get the recommended daily amount of fiber.

Fiber helps maintain a healthy digestive system, supports good blood sugar and cholesterol levels, and contributes to maintaining a healthy blood pressure level in the body. Consuming Chinese cabbage helps add to your daily fiber intake, with a serving of 2 cups providing around 2 grams of fiber to your daily consumption total. Enjoying pechay also helps you get the recommended 5 to 9 servings per day of fruits and veggies. read more…

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