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Nutritional-benefits-and-composition-of-Bok-choy

Nutritional benefits and composition of Bok choy 

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Bok choy is a very nutritious vegetable

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Like other green leafy and cruciferous vegetables, bok choy is rich in health-beneficial nutrients, including a wide range of vitamins and minerals. In one glass (70 grams) grated bok choy has the following nutrients:

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<ul><li style="font-weight: 400;" aria-level="1">Calories: 9 kcal</li><li style="font-weight: 400;" aria-level="1">Protein: 1 gram</li><li style="font-weight: 400;" aria-level="1">Total fat: 0 grams</li><li style="font-weight: 400;" aria-level="1">Total carbohydrates: 1.5 grams</li><li style="font-weight: 400;" aria-level="1">Total sugar: 1 gram</li><li style="font-weight: 400;" aria-level="1">Fiber: 1 gram</li><li style="font-weight: 400;" aria-level="1">Calcium: 6% of the daily value (DV)</li><li style="font-weight: 400;" aria-level="1">Iron: 3% of DV</li><li style="font-weight: 400;" aria-level="1">Magnesium: 3% of DV</li><li style="font-weight: 400;" aria-level="1">Phosphorus: 2% of DV</li><li style="font-weight: 400;" aria-level="1">Potassium: 4% of DV</li><li style="font-weight: 400;" aria-level="1">Zinc: 1% of DV</li><li style="font-weight: 400;" aria-level="1">Manganese: 5% of DV</li><li style="font-weight: 400;" aria-level="1">Selenium: 1% of DV</li><li style="font-weight: 400;" aria-level="1">Vitamin C: 35% of DV</li><li style="font-weight: 400;" aria-level="1">Folic acid: 12% of DV</li><li style="font-weight: 400;" aria-level="1">Vitamin A: 17% of DV</li><li style="font-weight: 400;" aria-level="1">Vitamin K: 27% of DV</li></ul>As it becomes clear, bok choy is an excellent source of vitamins C and K. It also contains fibers that support normal digestion and helps reduce the risk of many chronic diseases, including some cancers. &nbsp;<a href="https://academic.oup.com/ajcn/article/97/5/1036/4577028" target="_blank" data-ref="Intake of fiber and fiber-rich plant foods is associated with a lower risk of renal cell carcinoma in a large US cohort" rel="noopener">[ref. 1]</a>&nbsp;

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Bok choy has potential anti-cancer properties 

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Scientists have studied the family of cruciferous vegetables for potential cancer benefits. These effects seem to come from their sulfur compounds, called glucosinolates, and their decay products called isothiocyanates. &nbsp; <a href="http://koreascience.or.kr/article/JAKO201321365237666.page" target="_blank" data-ref="												Cruciferous Vegetables: Dietary Phytochemicals for Cancer Prevention				-Asian Pacific Journal of Cancer Prevention						 | Korea Science" rel="noopener">[Ref. 2]</a>&nbsp;

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One study found that bok choy consumption at least once a week was associated with a significantly lower risk of oral, esophageal, colorectal cancer, and breast, and kidney cancer compared to people who had never consumed bok choy. 3 Furthermore, bok choy is a rich source of the mineral selenium, which can also have anticancer properties.

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In another analysis of multiple studies, the researchers found that high exposure to selenium, detected through blood levels or in the toenails, was associated with a lower risk of breast, lung, esophagus, stomach and prostate cancer. &nbsp;<a href="https://www.nature.com/articles/srep19213?error=cookies_not_supported&amp;code=91426ba7-6eaa-4b62-9e39-57c5e8457855" target="_blank" data-ref="Selenium Exposure and Cancer Risk: an Updated Meta-analysis and Meta-regression - Scientific Reports" rel="noopener">[ref. 3]</a>&nbsp;

Bok-choy-to-support-bone-and-joint-health

Bok choy to support bone and joint health 

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A number of minerals in the plant support bone health. Such are calcium, phosphorus, zinc, magnesium and vitamin K. Zinc and iron play a role in collagen synthesis and vitamin D metabolism. Collagen is a type of protein that forms a matrix in your joints and skeletal system, helping to maintain bone structure and strength. Unfortunately, it is depleted with age, and therefore it is necessary to consume more foods rich in calcium, along with vitamin D and magnesium for optimal absorption.

Bok-choy-for-heart-health

Bok choy for heart health 

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Bok choy contains the minerals potassium, magnesium, and calcium, which help to naturally regulate blood pressure. The vegetable is also an excellent source of folate and vitamin B6. Studies have found that these nutrients can prevent the accumulation of homocysteine. Homocysteine can damage blood vessels and increase the risk of heart disease and stroke if it has elevated levels in the body. &nbsp;<a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/647576" target="_blank" data-ref="" rel="noopener">[Ref. 4]</a>&nbsp;

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Potential-Side-Effects

Potential Side Effects 

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Although bok choy offers a number of health benefits, it can also have drawbacks for some people when consumed in large quantities.

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In raw, uncoated form, cruciferous vegetables contain an enzyme called myrosinase, which breaks down the glucosinolates that these vegetables also contain.

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Some of the degradation products of glucosinolates can prevent the body from absorbing iodine, which is crucial for thyroid function. In addition, since bok choy is rich in vitamin K, you may not want to consume it in larger quantities if you are taking blood-thinning drugs.

Bok choy is a cruciate, leafy vegetable that is widely present in Asian cuisine. It provides a wide variety of vitamins and minerals, as well as antioxidants and fibers that are good for your health. In fact, bok choy can be useful for heart health, bone health, and thyroid function. It may even have anticancer properties, but for some people, it is not recommended to consume it in large quantities.&nbsp;

Nutritional benefits and composition of Bok Choy (Brassica rapa) - delicious Chinese cabbage

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Nutritional benefits and composition of Bok Choy (Brassica rapa) - del

Бетина Цветкова

What-we-need-to-know-about-cucumber

What we need to know about cucumber

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Cucumber (Cucumis sativus) causes controversy among experts, since they often consider it both fruit and vegetable, since it belongs to the same family of plants as that of pumpkin and watermelon, that is, the pumpkin family (Cucurbitaceae).

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Well-known and refreshing cucumbers are long and thin, available in many colors. They have a distinct soft taste and a slight smell of melon due to the presence of aldehydes. The slight bitterness of the cucumber skin is due to the hellebore in it. For these biochemical compounds, on the other hand, there is evidence that they have an anticancer effect! 1 The more complex medical and scientific details are described in the studies, but in short the esthetic and semisynthetic hellebobitasins show promising anticancer effects ranging from antiproliferation, cell cycle cessation to apoptosis induction (programmed cell death).

Nutritional-facts-about-cucumbers

Nutritional facts about cucumbers 

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Cucumbers contain 96% water. They are ideal for detoxification and prevention of dehydration. Cucumbers are also rich in phytonutrients and vitamin K. They are also a very good source of pantothene acid and molybdenum. Cucumbers also contain honey, potassium, manganese, vitamin C, phosphorus, magnesium and vitamin B1.

10-health-benefits-of-consuming-cucumbers

10 health benefits of consuming cucumbers 

Source-of-antioxidants-and-trace-elements

Source of antioxidants and trace elements 

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Cucumbers contain antioxidants such as beta carotene and flavonoids, which help fight inflammation and protect cells from chronic diseases. According to a publication in the Journal of Aging Research and Clinical Practice, cucumbers contain a group of polyphenols called lygnations, which can be useful in treating estrogen-related cancer.&nbsp;

Regulate-blood-pressure

Regulate blood pressure 

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Cucumbers are a good source of potassium, magnesium and dietary fiber. These nutrients are known to lower blood pressure, thereby reducing the risk of heart disease.

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Research also proves that regular consumption of cucumber juice is useful for reducing blood pressure in elderly people with hypertension.

Useful-for-digestion

Useful for digestion 

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Cucumbers act as a cooler for our stomach. Soluble fiber in cucumbers helps to slow digestion. In addition, the high water content in the cucumber makes our feces soft, prevents constipation and helps to regularly visit the toilet.

Reduces-blood-sugar

Reduces blood sugar 

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Cucumbers are known to reduce blood sugar levels, thus being useful in the management and prevention of diabetes mellitus.&nbsp;

Help-with-weight-loss

Help with weight loss 

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Cucumbers contain 96% water and are low-calorie. In 100 g cucumber has only 15.5 calories. The high water content and low calorie content in cucumbers help to reduce weight.

Rich-in-vitamins

Rich in vitamins 

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Cucumbers contain a number of B vitamins, including vitamin B1, vitamin B5 and vitamin B7 (biotin). They are important for brain health, nervous system, hair and skin health, energy metabolism, etc.

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Nicer skin with cucumbers 

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Cucumbers are great means for maintaining natural beauty. Applying cucumber juice to the skin makes it soft and radiant. The anti-inflammatory effects of cucumber naturally brighten our skin and reduce blackening.

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Useful-for-hair-&-nails

Useful for hair & nails 

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Cucumbers contain silica, which is an important component in hair and nail care. They help strengthen nails and protect them from fragility, along with other B vitamins they contain.

Prevent-bad-breath

Prevent bad breath 

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Phytochemicals present in cucumber destroy bacteria in our mouths that cause bad breath. Of course, besides them, other means are needed to deal with bad breath, if it is present. The causes may be stomach problems, teething problems, etc.

Potential-anticancer-action

Potential anticancer action 

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As mentioned, the cuckoo cells present in cucumbers have anticancer properties, including in prostate cancer&nbsp;<a href="https://linkinghub.elsevier.com/retrieve/pii/S0304383514001608" target="_blank" data-ref="Redirecting" rel="noopener">[ref. 1]</a>&nbsp;

Cucumbers have rather a neutral taste and can fit into a number of dishes. However you are used to eating them, they always provide great health benefits, including antioxidants, fiber, vitamins, anticancer ingredients and plenty of water.

10 health benefits of consuming cucumbers

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Origin-of-sandalwood-(Santalum-album)

Origin of sandalwood (Santalum album)

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Sandalwood is considered spiritual and mystical in Hindu mythology. Since ancient times it has been part of the skin and beauty care regime. Its homeland is southern India and Southeast Asia.&nbsp;

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Sandalwood refers to the wood (core) of wood species belonging to the Santalaceae family and santalum genus. The wood from these trees has a characteristic aromatic aroma. There are many species of trees that fall into this genus, of which the East Indian sandalwood (Santalum album) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/15988" target="_blank" data-ref="Santalum album" rel="noopener">[ref. 1] and</a> the Australian sandalwood (S. spicatum) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/20576" target="_blank" data-ref="Santalum spicatum" rel="noopener">[ref. 2]</a>&nbsp; are among the most famous.

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Its enticing aroma calms the mind and relieves anxiety by relaxing the central nervous system as well. This is a great help in meditation, and its natural firming properties help to tone the old skin when used topically on it.

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With a fragrance that promotes concentration and tranquility and diuretic properties that help eliminate toxins, sandalwood purifies both the body and mind. It is also a relaxant that can be used to treat cramps and not only.

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Therapeutic-properties-of-sandalwood

Therapeutic properties of sandalwood 

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Sandalwood for insomnia and anxiety 

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The chemical compounds "sesquiterpenes", present in the essential oil of sandalwood, stimulate the pineal gland in the brain to produce melatonin. It is the main hormone that regulates sleep cycles, promotes complete rest, and eradicates insomnia, as well as other sleep disorders.

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The aroma of the oil has a powerful effect on the limbic system of the brain and has sedative qualities that can provide a continuous night's sleep.

Promotes-concentration-and-mental-clarity

Promotes concentration and mental clarity  

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Used for millennia to promote clarity of mind and as an aid in meditation, sandalwood has been the subject of recent research that confirms it is able to improve mood and concentration.

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Sandalwood essential oil is rich in the active compound alpha-santalol. In a study published in the journal Planta Medica, the researchers found that alpha-santalol helps for improved attention and mood compared to placebo. The study also found that sandalwood increased participants' blood pressure, heart rate, and sweating, which were markers of increased alertness. &nbsp;<a href="https://www.thieme-connect.de/products/ejournals/abstract/10.1055/s-2006-941544" target="_blank" data-ref="Thieme E-Journals - Planta Medica / Abstract" rel="noopener">[ref. 3]</a>&nbsp;

Aphrodisiac

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One of the many traditional uses of sandalwood is as a natural aphrodisiac. It has been found that the aroma and chemical effects of sandalwood are similar to those of androsterone &ndash; human pheromones. This androsterone effect helps to promote sensuality by relieving tension and mental blockages that can cause impotence and loss of libido.

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Did you know that: sandalwood is a popular ingredient in aftershave for men? The similarity of androsterone to male pheromones sends a subtle but very effective erotic signal to the opposite sex, which is believed to increase the attraction of the other sex!

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Sandalwood for skin health 

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As a natural anti-inflammatory agent, sandalwood is rich in antioxidants that fight damage to free radicals associated with aging.

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It also improves the condition in skin conditions such as acne, psoriasis and eczema. In a study published in the Journal of Clinical and Aesthetic Dermatology, the researchers found that sandalwood reduces the severity of these conditions. In the treatment of warts with sandalwood, it was found that a mixture of salicylic acid and santalol (the active compound in the sandalwood) completely clears the warts in 21% of the treatment group.

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The anti-inflammatory and antiseptic action of sandalwood makes it an effective remedy for insect bites and superficial wounds. You can also use sandalwood powder or sandalwood oils for acne or skin bleaching or for daily skin care.

Possible-applications-of-sandalwood-in-psoriasis

Possible applications of sandalwood in psoriasis 

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Psoriasis is a skin condition in which a person suffers from itchy, scaly and red spots usually on the elbows, knees, body and scalp. When applied topically to places where plaques are found, sandalwood has been shown in studies to reduce the severity of the disease. This is due to its potential anti-inflammatory effect.

Potential-applications-of-sandalwood-for-cancer-treatment

Potential applications of sandalwood for cancer treatment

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The &alpha;-santalol, present in sandalwood, has anticancer properties, as evidenced by animal studies and cell cultures. Therefore, it has potential use in the treatment of skin tumors, which need to be further studied before its use in humans. &nbsp;&nbsp;<a href="https://ar.iiarjournals.org/content/35/6/3137" target="_blank" data-ref="Anticancer Effects of Sandalwood (Santalum album)" rel="noopener">[ref. 1]</a>&nbsp;

Potential-applications-of-sandalwood-for-the-treatment-of-ulcers

Potential applications of sandalwood for the treatment of ulcers 

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An ulcer is a rupture of the mucous membrane of the stomach or intestines. Studies have shown that sandalwood has anti-inflammatory and antibacterial properties. Sandalwood oil can be effective against Helicobacter pylori, a bacterium responsible for the development of a gastric ulcer. Thus, the oil extract of sandalwood can be used in the treatment of gastric and intestinal ulcers. However, ulcers are a serious threat to health and should be treated properly by a doctor.

Skin-&-hair-care-with-sandalwood

Skin & hair care with sandalwood

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<ul><li style="font-weight: 400;" aria-level="1">Prevention of hair loss: By tightening the skin tissue, sandalwood essential oil strengthens the hair roots.</li><li style="font-weight: 400;" aria-level="1">Anti-dandruff: The cooling, antibacterial nature of the sandalwood soothes the sensitive scalp and limits infections, preventing peeling.</li></ul>How to use sandalwood for beautifying procedures? Dilute sandalwood essential oil with a base oil such as jojoba oil or sweet almond oil and use it in scalp massage oil.

Sandalwood has antiviral, antimicrobial and antifungal properties, as well as anticancer properties. In the form of oil can be used to improve mood and concentration, as well as in skin problems such as psoriasis, acne and eczema. High in antioxidants, sandalwood oil largely reduces signs of aging, protecting the skin from the negative effects of free radicals.&nbsp;

Sandalwood Oil: Health Benefits and Uses (Santalum album)

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Health-benefits-of-sweet-potatoes-(Ipomoea-batatas)

Health benefits of sweet potatoes (Ipomoea batatas)

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Sweet potatoes (Ipomoea batatas) &nbsp;<a href="https://www.herbal-organic.com/bg/herb/14493" target="_blank" data-ref="Sweet potato" rel="noopener">[ref. 1]</a>&nbsp; are usually recognized by their copper-colored bark and bright orange color. In fact, there are other varieties grown all over the world, with colors such as white, creamy, yellow, reddish-purple, and saturated purple.&nbsp;

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True to their name, sweet potatoes have a naturally sweet taste, which is further enhanced by cooking methods such as baking. They are also one of the best sources of beta-carotene - a precursor to vitamin A. Sweet potatoes contain plenty of other carotene pigments. In some studies, sweet potatoes have been shown to be a better source of bioavailable beta-carotene than green leafy vegetables. Carotenoids are also antioxidants, which means they have the power to protect <a href="https://www.mdpi.com/2076-3921/7/2/28" target="_blank" data-ref="Carotenoids&mdash;Antioxidant Properties" rel="noopener">your cells from daily damage.</a>&nbsp;[ref. 2]&nbsp;

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Ipomoea batatas are also sources of anti-inflammatory nutrients, soluble and insoluble fiber, and other beneficial components of different actions.&nbsp;

Vitamins-and-minerals-in-abundance

Vitamins and minerals in abundance 

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Only one sweet potato gives you 400% of the vitamin A you need every day. This helps to keep your eyes healthy as well as the immune system in optimal conditioning. Also, vitamin A is useful for the reproductive system and organs such as the heart and kidneys.&nbsp;

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Sweet potatoes are rich in the following nutrients:

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<ul><li style="font-weight: 400;" aria-level="1">Vitamins of group B</li><li style="font-weight: 400;" aria-level="1">Vitamin C</li><li style="font-weight: 400;" aria-level="1">Calcium</li><li style="font-weight: 400;" aria-level="1">Iron</li><li style="font-weight: 400;" aria-level="1">Magnesium</li><li style="font-weight: 400;" aria-level="1">Phosphorus</li><li style="font-weight: 400;" aria-level="1">Potassium</li><li style="font-weight: 400;" aria-level="1">Thiamin</li><li style="font-weight: 400;" aria-level="1">Zinc</li></ul>

Sweet-potatoes-for-gut-health

Sweet potatoes for gut health 

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Fiber and antioxidants in sweet potatoes are good for gut health. Sweet potatoes contain two types of fiber: soluble and insoluble. &nbsp;<a href="https://pubs.acs.org/doi/10.1021/jf101021s" target="_blank" data-ref="Just a moment..." rel="noopener">[ref. 3]</a>&nbsp; These components contribute to good peristalsis and regular bowel movements, and maintenance of digestive function and processes.

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In this regard, in vitro studies have found that antioxidants in several types of sweet potatoes promote the growth of beneficial gut bacteria, including certain types of Bifidobacterium and Lactobacillus. &nbsp;<a href="https://www.nature.com/articles/s41598-018-23397-0?error=cookies_not_supported&amp;code=04a275e3-d327-4e3a-b8b6-cac8bfe2178e" target="_blank" data-ref="Antioxidant and prebiotic activity of five peonidin-based anthocyanins extracted from purple sweet potato (Ipomoea batatas (L.) Lam.) - Scientific Reports" rel="noopener">[Ref. 4]</a>&nbsp;

Potential-anticancer-properties-of-sweet-potatoes

Potential anticancer properties of sweet potatoes 

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Sweet potatoes provide a variety of antioxidants that can help protect against certain cancers. Anthocyanins - a group of antioxidants found in purple sweet potatoes - can slow down the growth of certain types of cancer cells in in vitro studies, including those of bladder, colon, stomach and breast cancer. &nbsp;<a href="https://www.hindawi.com/journals/bmri/2015/768093/" target="_blank" data-ref="Anti-Inflammatory and Anticancer Activities of Taiwanese Purple-Fleshed Sweet Potatoes (Ipomoea batatas L. Lam) Extracts" rel="noopener">[Ref. 5]</a>&nbsp;

Sweet-potatoes-for-normal-brain-function

Sweet potatoes for normal brain function 

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Animal studies have found that anthocyanins can protect the brain by reducing inflammation and preventing damage from free radicals. It is important to note that no studies have been conducted to test these effects in humans, but overall diets rich in fruits, vegetables and antioxidants are associated with a 13% lower risk of cognitive decline and dementia.

How-to-cook-a-sweet-potato

How to cook a sweet potato 

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First of all, it is important to clean sweet potatoes before use if you leave the crust for a certain recipe. If you're not going to cook them right after peeling or chopping, dip them in cold water to prevent discoloration.

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Sweet potatoes are a great alternative to classic potatoes in most recipes. They can be cooked, roasted, or stewed until softened, then blended, pureed, or simply served with spices.

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Baked sweet potato, like a baked potato, should be cooked in a medium-hot oven for about 45 minutes. For a microwave, prepare like a baked potato, but cook over high heat for 10 minutes, turning once during cooking. Grilling sweet potatoes is another great method that will accentuate their great taste.

What-foods-get-along-with-sweet-potatoes

What foods get along with sweet potatoes 

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Sweet potatoes partner well with spicy flavors, so they can be a side dish seasoned with curry powder, cumin, chili, black pepper, paprika, citrus juice, and ginger, as well as cinnamon and nutmeg. Iron-rich spinach and earthy beetroot suit the natural sweetness of potatoes, as well as meat with a strong taste such as lamb and duck.

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Making sweet potatoes with a little fat - such as coconut oil, olive oil or avocado oil - can help increase the absorption of beta-carotene, as it is a fat-soluble nutrient.&nbsp;

As long as you know how to cook them, sweet potatoes are a great alternative to the usual potatoes in culinary. Compatible with almost any diet, they can be cooked in many ways and matched with vegetables and meat, and have great health benefits. Rich in nutrients, and antioxidants, and with potentially anti-cancer effects, sweet potatoes are a great food to consume whenever possible.