If you love leafy vegetables, then you’ve probably already discovered the differences among cabbages, such as green, Savoy, red, Napa, bok choy, and Brussels sprouts, and learnt what to do with them. Kigali has very many Chinese restaurants, and some people have probably come across these types of cabbage on the menu. You might even have spotted these plants in your local market, not sure what they are. Bok choy is the most well-known type of Chinese cabbage, with its “spoon shaped” green leaves and white stalks that are similar to celery. Bok choy is very adaptable—it can be stir-fried, deep-fried, grilled or steamed. According to nutritionists, this plant is considered to be one of the healthiest leafy vegetables, and contains vitamins A and C. Vitamin C, Emmy Ntamanga, a Kigali-based nutritionist and consultant, says, works as an antioxidant in the body, protecting cells from damage by neutralising free radicals, or unstable molecules that result from vital chemical processes. He says it also contains other vitamins and minerals, including phosphorus, zinc, sodium, copper, manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K. Also, he notes that it’s important for one to include bok choy in their diet because it provides at least three per cent of the recommended daily intake of magnesium and phosphorus, seven per cent of calcium and 26 per cent of vitamin K. In addition to calcium, Ntamanga says, one needs magnesium, phosphorus and vitamin K to build and maintain strong bones. “Calcium and phosphorus combine to form hydroxyapatite, which is the primary mineral in bones and teeth,” he says. He notes that magnesium creates the collagen matrix that supports the minerals. Vitamin K is known for its role in blood coagulation, or controlling binding of calcium in bones and other tissues, making bok choy essential. Even though they’re a rigid structure, Ntamanga says bones constantly shed and replace old or damaged tissue, so it’s important to include these nutrients in one’s diet. According to Private Kamanzi, a nutritionist at Amazon Nutrition Cabinet that deals with diet, physical wellness and lifestyle, the vitamins and minerals contained within bok choy offer several impressive health benefits. For instance, he says, the antioxidants found in bok choy contain phenolic acids and phytonutrients that activate various antioxidant activities. He adds that the omega-3, vitamin K, and polyphenols in it also help reduce the risk of unwanted inflammation. Vitamin C and selenium in bok choy are also great immune system boosters. Erick Musengimana, a nutritionist at Rwanda Diabetes Association in Kigali, notes that consuming bok choy helps reduce cancer risk. Like all members of the cruciferous vegetable family, he says the vegetable has unique sulphur-containing compounds that may reduce the risk of breast, prostate, lung and digestive tract cancers. “These substances may help the body eliminate carcinogens, prevent cells from turning into cancer or alter metabolism to stop the development of hormone-sensitive cancers,” he says. Musengimana says the vitamin C in bok choy also helps the growth of collagen, which is needed for healthy hair and skin. “This helps improve skin complexion and smooth wrinkles. The antibacterial qualities of bok choy also help combat skin infections like eczema and acne,” he notes. It is said that the vegetable is also good for pregnant women, due to its folate content. He says the need for folate doubles during pregnancy due to the rapid growth and division of cells in the body. The consumption of high-folate foods helps prevent birth defects like anencephaly and spina bifida, and consuming bok choy can boost this, according to Kamanzi. The high amount of vitamin A, or beta-carotene, in bok choy, Kamanzi says, makes this vegetable great for protection against cataracts and macular degeneration, an eye disease that leads to vision loss.
