The Food Coach

Healthy Food Database - Asian Greens

It's easy to eat your greens when they are as inexpensive as Asian greens are. For as little as $1.50 a bunch, Asian greens including gai lan, choy sum, baby choy, bok choy, hong kong choy sum, moon bok, gai choy, baby gai, chong ho, garlic chives, en choy, hun choy, gow gee, chinese chickory, chinese celery, chinese lettuce, sin qua, min qua and chick qua are a low energy nutrient dense food everyone can afford.

The most common Asian greens include bok choy, baby bok choy,choy sum and gai lan. You'll find these at your local greengrocers. For the others you may have to venture into Chinatown.
Asian greens are highly nutritious and provide a great source of vitamin C and A. The darker the green the more antioxidants they contain. An advantage Asian greens have over spinach and silverbeet is that they contain no oxalic acid, a plant chemical than binds onto iron reducing the bioavailability of the iron.
Category: Vegetable
In Season: all year
To Buy: Buy fresh green springy leaves that are free of insect bites. Avoid leaves that are yellow and discoloured.
To Store: Store in a plastic vegetable bag in the crisper of the fridge.
Tips & Tricks:

Nutrition (1 Cup):

Energy (kJ): 46
Protein (g): 0.9
Saturated Fat, g : 0.0
Vitamin K: Vitamin K is used in the body to control blood clotting and is essential for synthesizing the liver protein that controls the clotting. It is involved in creating the important prothrombin, which is the precursor to thrombin - a very important factor in blood clotting. It is also involved in bone formation and repair. In the intestines it also assists in converting glucose to glycogen, this can then be stored in the liver. There are some indications that Vitamin K may decrease the incidence or severity of osteoporosis and slow bone loss. 

Contraindications:
Be careful not to take too much Vitamin K in the last stages of pregnancy, since it could be toxic for the baby.
Antioxidants:
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Carbohydrates, g: 0.9
Fat (g): 0.2
Vitamin C: Antioxidant, anti inflammatory and immune-boosting, this vitamin has a range of uses. Is essential for collagen formation, therefore plays a role in wound healing. Fights infection and protects against free radical damage. Vitamin C helps maintain normal cholesterol levels, promotes the absorption of iron and counters the effects of stress as it is concentrated in the adrenal glands.

Contraindications:
Large doses can cause diaorrhea or gas.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas.

For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips:

Benefits the Following Health Conditions:*

Cold and Flus
Premature Aging

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.

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