HEALTH BENEFITS OF PECHAY

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The Nutrient of Pechay

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This Foods is  very LOW of saturated FAT and CHOLESTEROL.
it also a good source of DIETARY FIBER,  PROTEIN, THIAMIN, NIACIN and PHOSPHORUS,and a very source of VITAMIN A, VITAMIN B, and VITAMIN K. RIBOFLAVIN,VITAMIN B6 FOLATE, CALCIUM, IRON, MAGNESIUM, POTASSIUM.
, and MANGANESE.

         

High in Folic Acid

Just two cups of Chinese cabbage supplies almost a third of your daily folate requirement, about 120 micrograms. The daily recommended intake for folate is 400 micrograms for adults.

Folate is a B vitamin that helps your body convert carbohydrates from food into energy your cells can use for fuel. It's also necessary for your body to produce DNA, the molecular structure found all of your cells. Folate's role in fetal development makes it especially important for pregnant women, who should aim to get 400 to 800 micrograms of folate per day.

 

Rich in Vitamin K

PECHAY is particularly rich in vitamin K, a family of fat-soluble vitamins that play a crucial role in blood clotting. Low levels of vitamin K increase the risk of uncontrolled bleeding. Thankfully, deficiencies are rare in adults. Leafy greens are rich in vitamin K and good amounts are found in other foods.

Digestive conditions that impact your ability to absorb fat-soluble vitamins, such as ulcerative colitis and Crohn's disease, increase the risk of vitamin K deficiency. Adequate intakes of vitamin K are set at 90 micrograms per day for women and 120 micrograms for men. A 2-cup serving of Chinese cabbage contains 64 micrograms of vitamin K.

 

Good Calcium Source

You need enough calcium in your diet to keep your bones strong. Along with vitamin D, calcium helps the body produce and maintain new bone and regulate the breakdown of old bone. If your body breaks down bone faster than it produces it, your bones are at risk of fracture.

         Contains Fiber

Plant foods is Getting enough vegetables and fruits in your diet is an excellent way to meet your fiber requirements.

Fiber keeps your digestive system healthy, promotes healthy blood sugar and cholesterol and helps keep your blood pressure on an even keel.

VITAMINS IN PECHAY

 

Vitamin C Improves Your Immune System

Ensuring your diet is high in vitamin C helps your body fight free radical damage and build a stronger immune system. One serving of pechay provides a significant percentage of your recommended dietary allowance of vitamin C.

 

Folate's Role in Healthy Cells

Folate contributes to the production of DNA and plays a role in cell division. Adults should get 400 micrograms of this B vitamin per day; pregnant women need 600 micrograms, and breast-feeding women need 500 micrograms daily.

 

Vitamin K and Bone Strength

Getting enough vitamin K contributes to the clotting of your blood and might also help to strengthen your bones as you age. If you're deficient in this vitamin, you have a greater risk of developing bruises. Adults should get 90 micrograms of vitamin K in their diets per day. One cup of pechay provides about 36 percent of the daily recommended amount.

 

Pechay in the Kitchen

You can include pechay in your cooking inseveral ways to enjoy the health benefits of this vegetable. It's effective in Asian-inspired stir-fry dishes, soups and salads. Although many recipes require you to cook it, you can also slice pechay thinly and toss it into your salad as you would a traditional cabbage. This vegetable can keep in your refrigerator for a few weeks.