Choy sum, a leafy green vegetable prominent in many Asian cuisines, is gaining recognition. Also known as Chinese flowering cabbage, it is valued for its delicate yellow flowers, tender stalks, and slightly sweet taste. Cultivated in China for over a thousand years, choy sum is appreciated for its beneficial properties, making it a welcome addition to diverse diets.
Nutritional Powerhouse
Choy sum offers a range of essential nutrients. A 100-gram serving contains around 20-30 calories, making it a low-calorie option. It is a source of vitamins A, C, and K, providing a significant percentage of daily recommended intakes.
The vegetable also supplies minerals such as folate, calcium, potassium, and iron. For example, 100 grams of choy sum can offer about 105 mg of calcium and 1.2 mg of iron. Choy sum also contains beneficial antioxidants, including beta-carotene and flavonoids.
Unlocking Health Advantages
The nutrient profile of choy sum offers several health advantages. Its high content of calcium and vitamin K works together to support bone health. Vitamin K activates proteins necessary for bone mineralization, helping to build and maintain bone density and reduce the risk of osteoporosis.
Choy sum’s vitamin C content supports the immune system. Providing about 46 mg per 100 grams, which can meet over 70% of the daily intake, vitamin C acts as a strong antioxidant, helping to protect cells and reduce the risk of infections. Antioxidants, including beta-carotene, help combat free radicals, which can cause cellular damage.
Dietary fiber in choy sum aids digestive health by promoting regular bowel movements and supporting a balanced gut microbiome. This fiber also contributes to feelings of fullness, which can aid weight management.
Potassium in choy sum helps regulate blood pressure, contributing to cardiovascular health. Antioxidants also prevent cholesterol oxidation, promoting heart health. Beta-carotene and vitamin A are beneficial for eye health, supporting good vision and protecting against age-related macular degeneration.
Incorporating Choy Sum into Your Diet
Selecting fresh choy sum requires looking for vibrant green leaves and firm stems. Look for developed but closed flower buds, as younger plants are often more tender. Once purchased, choy sum can be stored in a plastic bag in the refrigerator, where it maintains freshness for several days.
Before cooking, choy sum should be thoroughly washed, and root ends can be trimmed. It can be left whole or cut into shorter segments. Blanching is a common preparation method, briefly cooking the greens in boiling water until they turn bright green and become crisp-tender.
Choy sum is versatile and can be incorporated into various dishes. It is often used in stir-fries, where its tender stems and leaves hold up well to high heat. It can also be steamed as a simple side dish, added to soups, or blanched and served with a flavorful sauce, such as a garlic-soy dressing.