Cruciferous vegetables are worth adding to your diet. However, there is one cruciferous vegetable that stands out when it comes to controlling blood pressure and reducing the risk of cancer. That is bok choy.
This vegetable is packed with nutritional benefits. One cup of chopped bok choy contains 1 gram of fiber along with a variety of vitamins and minerals, according to WebMD.
But what makes bok choy so unique that it is good for the heart and reduces the risk of cancer? Destini Moody, a sports nutritionist working in the US, explains this special effect of bok choy.
Bok choy contains glucosinolates, which studies have shown may help reduce the risk of certain cancers, says Destini Moody, and it contains fiber and vitamin K, both of which are good for the heart, according to Health Digest.
Bok choy has outstanding effects in controlling blood pressure and reducing the risk of cancer.
Ms Moody explains that bok choy is also rich in selenium which can protect against the development of certain cancers if consumed at recommended levels.
As Moody acknowledges, fiber and vitamin K are two of the key nutrients in bok choy that help regulate blood pressure. Research and trials have proven this. A 2016 meta-analysis from the epidemiology journal JRSM Cardiovascular Disease concluded that eating this vegetable significantly reduced the risk of cardiovascular disease by 15.8 percent, according to Health Digest.
A 2021 review study published in the journal Frontiers in Pharmacology found that rats fed foods containing glucosinolates had lower blood pressure. Specifically, eating glucosinolate-rich vegetables such as broccoli for 4 weeks helped lower blood pressure. The results also showed the cancer-preventing ability of glucosinolates.
The results also showed the cancer-preventive potential of glucosinolates.
Amber Sommer, a nutritionist at the Cleveland Clinic, mentioned the potential cancer-fighting power of cruciferous vegetables like bok choy. She noted that bok choy has the ability to fight two carcinogens: nitrosamines and polycyclic aromatic hydrocarbons found in charred, cured, or grilled meats.
Moody says she likes to chop and stir-fry bok choy. Other options include stir-frying it with eggs or making it into soup.
Note: To reduce unpleasant side effects such as bloating, cruciferous vegetables should be cooked to make them easier to digest.
Source: https://thanhnien.vn/cai-thia-giup-giam-huyet-ap-va-nguy-co-ung-thu-185241208042217535.htm
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