Choy Sum is a power-packed edible green vegetable widely used in Asian cuisines. It is also known as “Chinese Flowering Cabbage” that belongs to the Brassicaceae family, the same family as broccoli, kale, and mustard greens. This winter season leafy veggie is also spelt “Caixin”, which indicates “the heart of a cabbage. Known for its tender stalks, delicate yellow flowers, and slightly bitter yet sweet taste. Choy sum matures from spring and is best picked before the flowers bloom. Both the leaves and stems are also used in cooking and choy sum is a versatile ingredient in soups, stir-fries, and salads.
(Promote Health And Wellness With Our Wide-Range Of Vitamin And Mineral Supplements!)
Other common Names:
Choy Sum is also known as Yu Choy Sum, Cantonese pak choy, yellow flower choi sum, and sawi bunga (Malay).
Choy Sum Nutrition
Choy sum is packed with essential nutrients such as folate, vitamin B6, beta-carotene and minerals like calcium and iron, making it a powerhouse of health benefits. It is also imbued with antioxidants, including beta-carotene and flavonoids, contributing to its immense wellness incentives.
Nutritional Profile Per 100 Grams:
Calories: 20
Protein: 1.5 g
Carbohydrates: 3.2 g
Dietary Fiber: 1 g
Vitamin C: 50 mg (over 50% of daily needs)
Vitamin A: 4500 IU (90% of daily needs)
Calcium: 105 mg
Iron: 1.2 mg
Folate: 35 μg
*Source As per The Food And Drug Administration, USDA
Health Benefits of Choy Sum
Eye Health
Rich in vitamin A and beta-carotene, it supports good vision, protects the cornea, and prevents age-related macular degeneration. Regular addition of this power-packed green veggie improves vision and eye health
Strengthens Bone
Choy sum is a storehouse of bone-friendly nutrients calcium and vitamin K, which contribute to stronger bones, enhance bone density, and reduce the risk of osteoporosis. In addition, the abundance of vitamin K activates the protein needed for bone health.
Aids Digestion
Choy sum is packed with dietary fibre that promotes regular bowel movements, supports gut health, and prevents constipation. It also feeds beneficial bacteria, enhancing gut microbiome balance and preventing the risk of developing haemorrhoids and colon cancer.
Detoxification
Choy sum contains powerful antioxidants and compounds like glucosinolates, which support liver function, help flush out toxins and reduce oxidative stress.
Heart Health
The richness of potassium in choy sum helps regulate blood pressure, reducing the risk of hypertension. Antioxidants also prevent cholesterol oxidation, promoting cardiovascular health.
Anti-Inflammatory Effects
The presence of phytonutrients and flavonoids helps reduce inflammation, which can alleviate symptoms of chronic conditions like arthritis.
Weight Management
Being a low-calorie green leafy vegetable and rich in vital nutrients, choy sum is an excellent choice for those looking to maintain or lose weight without compromising nutrition. Additionally, incorporating this green veggie reduces overall calorie intake, controls hunger pangs and supports weight loss.
Healthy Skin
Loaded with vitamin C and beta-carotene, choy sum promotes collagen production, enhancing skin elasticity and reducing signs of ageing.
Also Read: What Is Tatsoi? Uses, Nutrition, Health Benefits, Recipe And Side Effects
Cancer Prevention
Choy sum stores antioxidants such as flavonoids, indoles, sulforaphane, carotenes, lutein, and zeaxanthin. The presence of indoles like Di-indolyl-methane (DIM) and sulforaphane, supports to protect against prostate, breast, colon, and ovarian cancers owing to their incredible potential to impede cancer cell growth.
Respiratory Health
Antioxidants and phytonutrients in choy sum can help reduce inflammation in the respiratory tract, supporting overall lung health and function.
Triggers Metabolism
The presence of B vitamins, including folate, thiamine, riboflavin, niacin, and pantothenic acid aids in energy production and metabolic processes, ensuring the body functions efficiently. In addition, these vitamins play a key role as cofactors in several metabolic processes in the system.
Bolsters Immunity
Choy sum is an impressive vitamin C source that offers about 46 mg and meets 71% of the daily intake. Vitamin C is a potent water-soluble antioxidant that shields against free radical injury and lowers the risk of flu-like viral infections.
Choy Sum in Indian Context
Though choy sum is not a common vegetable in India, it is increasingly available in speciality stores and local markets catering to Asian cuisine. It is sometimes called "Chinese mustard" or "Flowering mustard." Its taste—a blend of sweet and bitter—resembles that of mustard greens or spinach.
Choy Sum vs. Bok Choy
Appearance
Choy sum has thinner stalks and small yellow flowers, while bok choy has thicker white stalks and dark green leaves.
Taste
Choy sum is sweeter with a slightly bitter edge, whereas bok choy has a milder, more neutral flavour.
Uses
Both are versatile in stir-fries and soups, but choy sum is often preferred for quick sautés due to its tender texture.
Also Read: Bok Choy: Leverage The Astounding Benefits Of The Chinese Cabbage For Health And Wellness
How to Add Choy Sum to Your Diet?
Quickly sauté with garlic, soy sauce, and sesame oil for a flavourful dish.
Add to clear soups or broths for extra nutrition punch and flavour.
Use raw or blanched choy sum leaves in salads for a crunchy texture.
Serve steamed choy sum as a side dish with a drizzle of oyster sauce.
Recipe:
Choy Sum Stir-Fry
Ingredients:
250 g choy sum
2 cloves garlic (minced)
1 tbsp soy sauce
1 tsp sesame oil
1 tbsp vegetable oil
Salt and pepper to taste
Method
Wash the choy sum thoroughly and cut the ends.
Heat vegetable oil in a pan over medium heat.
Add minced garlic and sauté until fragrant.
Toss in the choy sum and stir-fry for 2-3 minutes until wilted but still crisp.
Add soy sauce, sesame oil, salt, and pepper. Mix well.
Enjoy with hot steamed rice or roti.
Side Effects of Choy Sum
Choy sum is generally safe and well tolerated by most healthy people, however, excessive consumption may cause:
Due to its fiber content, it may lead to bloating in some individuals.
As a cruciferous vegetable, overconsumption may interfere with iodine absorption in those with thyroid disorders.
Frequently Asked Questions
What Does Choy Sum Taste Like?
It has a mild, sweet, and slightly bitter taste.
What Is Choy Sum Called In English?
It is commonly referred to as "Flowering Chinese Cabbage."
Is Choy Sum And Bok Choy The Same?
No, they are different varieties of Chinese greens with distinct appearances and flavours.
Choy Sum Indian Name?
It is commonly known in India as "Chinese mustard" or "Flowering mustard".
How To Grow Choy Sum from Seeds?
Choy sum is easy to grow and thrives in cool climates.
Plant the seed in well-drained, fertile soil with a pH between 6.0 and 7.5.
Sow seeds directly into the soil at a depth of 0.5 inches.
Always keep the soil moist but not waterlogged.
Harvest within 30-50 days when the plant reaches 6-8 inches in height.
Conclusion
Choy sum’s tender texture, delightful flavour, and impressive health benefits make it a must-try ingredient for anyone looking to diversify their vegetable intake. Whether stir-fried, steamed, or added to soups, this green is a delicious way to boost your health.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
New insights into the phenolic constituents and their relationships with antioxidant capacity during the growth of a commonly consumed Asian vegetable, Brassica rapa var. parachinensis (choy sum)
Author links open overlay panel
Yuanyuan DU,Wee Kee TAN , Li ZOU , Jiajia LEI , Choon Nam ONG
https://www.sciencedirect.com/science/article/abs/pii/S0308814621005410
