Play to listen
Nutritional Content of Choy Sum,
Why This Vegetable is a Must-Have
on Your Plate?
 |
| Switch to Indonesian |
Choy Sum, often referred to as Chinese flowering cabbage or green mustard, is far more than just a garnish for noodles or stir-fries. This leafy green is a local superfood boasting an incredible nutritional profile. With its crunchy texture and fresh, slightly peppery taste, it is a perfect choice for a practical and healthy diet.
Nutritional Profile of Choy Sum
per 100 Grams
In its raw state, 100 grams of Choy Sum contains very few calories (approximately 13–15 calories) but is packed with essential micronutrients:
- Fiber: Essential for supporting digestive health.
- Vitamin A: Exceptionally high, crucial for eye health and immune function.
- Vitamin C: A powerful antioxidant for skin health and wound healing.
- Vitamin K: The primary key for blood clotting and bone health.
- Minerals: Contains significant amounts of calcium, iron, and potassium for a leafy green.
- Phytonutrients: Contains glucosinolates, which have anti-inflammatory properties and potential anti-cancer benefits.
Why Should Choy Sum Be on Your Plate?
1. Maintaining Bone Density
The Vitamin K content in Choy Sum helps maximize calcium absorption into the bones while preventing calcium excretion through urine. This is vital for reducing the risk of osteoporosis from an early age.
2. Natural Detoxification and Heart Health
Choy Sum is rich in chlorophyll and fiber, which help bind fats and toxins in the digestive tract. The potassium found in the plant also plays a role in keeping blood pressure stable, which in turn lowers the risk of cardiovascular disease.
3. Eye Protection in the Digital Age
High levels of beta-carotene, lutein, and zeaxanthin in Choy Sum act as natural filters against blue light exposure and protect eye cells from macular degeneration.
4. Supporting Ideal Body Weight
For those on a weight management program, Choy Sum provides perfect food volume. You can consume large portions without worrying about excess calories, while the high water and fiber content keep you feeling full longer.
Preparation Tips for Optimal Results
To reap the maximum benefits, the cooking method is crucial. Boiling or steaming Choy Sum for a short period (2–3 minutes) is the best way to preserve heat-sensitive Vitamin C and antioxidants. Avoid overcooking the vegetable until it turns a dark brownish-green, as this indicates significant nutrient loss.
Article Data Sources:
- USDA FoodData Central: Specific nutritional profile data for Brassica juncea (green mustard/Choy Sum).
- Healthline: On the benefits of cruciferous vegetables for heart health and chronic disease prevention.
- Journal of Food Composition and Analysis: Research regarding vitamin retention in leafy greens based on cooking methods (boiling vs. steaming).
- Medical News Today: Explanation regarding the role of Vitamin K in bone metabolism.
ManfaatSayuran