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Choy Sum Health Benefits

Choy sum is a popular vegetable in the cabbage family. At the same time, this modest Brassica family vegetable has captured popularity even in the western world for its sweet, succulent nutritious leaves and stalks.


Choy Sum is one of the most popular vegetables among the Chinese and is probably the most popular vegetable in Hong Kong.


It is now also widely used in the western world. The flowering shoots and younger leaves of Choy Sum are used in salads or stir-fried, lightly boiled or steamed and added to meat.


Choy Sum is rich in carotene (pro-vitamin A), calcium and dietary fibre; it also provides potassium and folic acid.


The flavour itself can be described as midway between cabbage and spinach.


Choi Sum tends to be blander and closer in taste to cabbage in younger leaves, and develops a little ‘kick’ in its older leaves. It is reputedly very nutritious, and in particular, is said to be rich in calcium.


Unlike other leafy green relatives, choy sum is cultivated specifically for the tender, crunchy stems and flavourful flowers, which have a hint of a mustard-like bite.


Green choy sum produces greenish to yellow stalks and leaves with yellow flowers, while white choy sum has white stalks, and strongly resembles bok choy except that the bunches also include the bright yellow flowers. All of the parts of the plant are edible.


To get all the health benefits of choy sum, eat it raw in salads on some days and on other days, do a quick steam or sauté with other vegetables and enjoy.


Choy sum is the tenderest of the bok choys and is usually expensive. Tat soi is a variety whose dark green leaves grows in a large, flat rosette. Baby tat soi is often added to spring mix salad greens.

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