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    Chinese Cabbages: Growing Practices and Nutritional Information
    Chinese Cabbages: Growing Practices and Nutritional Information
    Chinese Cabbages: Growing Practices and Nutritional Information
    Ebook84 pages48 minutes

    Chinese Cabbages: Growing Practices and Nutritional Information

    By Roby Jose Ciju

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    About this ebook

    Chinese Cabbages are a group of nutrient-dense Cruciferous vegetables. Some recent scientific researches conducted at the William Paterson University, New Jersey concluded that Cruciferous vegetables and dark leafy greens are the most nutrient-dense, plant-based foods available today. Among 47 nutritious foods studied, Chinese cabbages are the second-most nutrient-rich food, only after watercress. This small book of 100 pages explains in detail growing practices, health benefits, food preparations, and nutrient information of two varieties of Chinese Cabbages, i.e. bok choy/pak choi and napa cabbages.

    LanguageEnglish
    Publisheragrihortico
    Release dateMay 17, 2019
    ISBN9780463646052
    Chinese Cabbages: Growing Practices and Nutritional Information

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      Book preview

      Chinese Cabbages - Roby Jose Ciju

      Chinese Cabbages

      Growing Practices and Nutritional Information

      ROBY JOSE CIJU

      Copyright © 2019 AGRIHORTICO

      All rights reserved.

      https://www.agrihortico.com

      Acknowledgments

      As we know, everything worthwhile is always accomplished through team effort only. I would like to acknowledge the efforts of my staff at agrihortico.com for helping me to republish this version of my book Chinese Cabbages with additional information and relevant images. Hope my readers will find this book very useful in their gardening/farming endeavors...

      DEDICATION

      This book is dedicated to all those who love nature and plants, who love healthy living and gardening, and also to the growers of all kinds of plants…

      Introduction

      Feeling young and healthy is the most important preoccupation of people of all ages and types. Making conscious decisions about what to eat and how to eat has a great impact on our health and appearance. Eating a healthy, nutritious and balanced diet is the only way to achieve health and youthful appearance for everyone. It is an indisputable fact that a right diet having a high nutritional value benefits you irrespective of who you are and what age you are. Such a diet helps us to keep all chronic life style diseases away from us.

      Recent scientific experiments on the nutritional value of various foods reveal that cruciferous vegetables are highly rich in nutrients and should be included in a balanced diet by all means. Among cruciferous vegetables, Chinese cabbages are found to be the most nutritious food.

      Chinese cabbages are a group of popular, temperate leafy vegetables that belong to the same family as cabbage, broccoli, and cauliflower, i.e. mustard family (also known as Cruciferae family or Brassicaceae family). Scientific name of Chinese cabbage is Brassica rapa. These plants are believed to be originated in China and therefore the name, Chinese Cabbage.

      As mentioned earlier, it is a nutrient-dense cruciferous vegetable. Some recent scientific researches conducted at the William Paterson University, New Jersey concluded that cruciferous vegetables and dark leafy greens are the most nutrient-dense, plant-based foods available today. Among 47 nutritious foods studied, Chinese cabbages are the second-most nutrient-rich food, only after watercress.

      food-3164743_960_720.jpg

      Figure 1: Chinese cabbage Diet

      All cruciferous vegetables are considered to be the richest source of plant-based antioxidants in a human diet. An antioxidant is a substance that inhibits oxidation, especially that of free radicals. Free radicals are chemically unstable molecular fragments or atoms that have a charge due to excess or deficient number of electrons and are directly responsible for cell degeneration and resultant ageing process in human beings. The immediate tendency of free radicals, as soon as they are formed, is to become stable by reacting with cellular components (for example: DNA) or cell membrane. The result is DNA damage, malignant tumour formation (cancer) and diabetes, cataract, heart diseases and other cell degenerative diseases.  Some of the examples of free radicals are superoxide anion, hydroxyl radical, transition metals such as iron and copper, nitric acid and ozone.

      Major sources of free radicals are normal oxidation process happening within the human body (i.e. released as a by-product of cell metabolism), exposure to pollution (free radicals may be present in the air we breathe), exposure to sunlight and lifestyle factors such as alcohol consumption, wrong diet habits (free radicals may be present in the food we eat), stress, and smoking. Some of the examples of cell damage by free radicals are cataract (lens of the eyes become opaque), damage to cell's protective lipid layer (cell membrane), and heart diseases where free radicals trap LDL (low density lipoprotein) in blood artery walls and form coatings.

      Antioxidants are present in the cruciferous vegetables in the form of vitamins, minerals, enzymes and polyphenolic compounds. Major Antioxidant Vitamins are Vitamin C and Vitamin E. Brassica vegetables such as Chinese cabbages are a rich source of Vitamin C. This vitamin is water soluble, and easily absorbed by the body. Therefore, Vitamin C is a mighty scavenger of free radicals present in the bodily fluids including blood.

      Chinese cabbages are rich in Vitamin E also. Vitamin E is essential for the prevention

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