Nutrition Fact in Chinese Vegetable by Xinying He

Chinese vegetables are very healthy, and I like eating them. Many of them contain rich vitamins. I’d like to invite you to try some if you haven’t tried any. The most common Chinese vegetables you can find in the U.S. Market are Bok Choy , Chinese Lettuce, Chinese spinach, Chrysanthemum leaves(tong ho) , Napa cabbage, Chinese broccoli (kalian), Daikon, lotus root and snow peas. Let's have a look at these vegetables and see their vitamin structure.

Bok ChoyChinese LettuceChinese spinach Chrysanthemum LeavesNapa cabbageChinese broccoliDaikon lotus rootSnow Peas
These vegetables will be compared based on the following serving sizes:
Bok choy: one serving, about one cup shredded bok choy, or 70 grams.
Chinese Lettuce: one leaf inner (5g)
Chinese spinach: 1 cup, chopped (56g)
Chrysanthemum Leaves:1 cup, chopped (51g)
Napa cabbage, cooked:1 cup (109g)
Broccoli, chinese, cooked: 1 cup (88g)
Daikon, cooked: 1 cup Lotus root: 10 slices (81g)
Snow peas: one serving, about one cup of whole snow peas, or 63 grams

Please notice the highlight( red color) in the following tables:

Vitamin A in Chinese Vegetables
(Note:Per gram, Chinese lettuce has the largest amount of Vitamin A. It has 3520 IU per 50g.)
As we can see, Chinese lettuce, Bok Choy and Chinese spinach have rich Vitamin A.

Vitamin B in Chinese Vegetables
Chrysanthemum Leaves and Chinese broccoli have rich folate while Napa cabbage has rich Niacin.

Vitamin C in Chinese Vegetables
Bok Choy, Lotus root and Snow peas have rich Vitamin C.

Vitamin E in Chinese Vegetables

Snow peas is a good source of Vitamin E.

Vitamin K in Chinese Vegetables
(Note:Per gram, Chinese lettuce has the largest amount of Vitamin K. It contains 82 mcg per 50g.)
Chinese lettuce, Bok Choy and Chinese broccoli have rich vitamin K.


In summary, vegetables are rich in fiber and vitamins. They are very healthy food choices. Of all these Chinese vegetables, Chinese lettuce,Bok Choy and Chinese broccoli are like "vegi supplement"; they supply us with various kinds of vitamins.

References:

http://www.nutrition.about.com/

http://www.mypyramidtracker.gov/

http://www.nutritiondata.com/ , ,

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