BOK CHOY

Botanical name: Brassica rapa (Chinensis Group),is a type of Chinese cabbage which do not form heads but possess smooth and dark green leaf blades that form in cluster that resembles celery or mustard greens. Bok choy can be known by various names such as Chinese cabbage, Chinese chard, Non-heading Chinese cabbage, Asian cabbage, Chinese mustard, Celery mustard, Chinese mustard cabbage, White cabbage, Chinese white mustard cabbage, Chinese white cabbage, Bok choy, Pak choi, Baak choi, Bird’s rape and Birdsrape mustard. Bok choy is characterized by green spoon shaped leaves with slightly flattened white stalks. As various varieties of Bok choy could be found, the stalk varies in color. White and beige stalks are generally used so are green stalks varying in shades including Green Boy and Shanghai Green. Its purple varieties are Rubi and Purple Hybrid. Bok choy does well in full sun with well-drained fertile soil. Being shallow rooted; it is not tolerable to drought. It is a cool season plant which is able to tolerate light frosts. It is well-known in Southeast Asia and Southern China. It is widely cultivated in Northern Europe being winter hardy.
Bok choy has been cultivated for centuries in China. It has played as vital role in cuisines as well as traditional Chinese medicine. In these present days, Bok choy has become predominant in both American and Asian recipes.  It is a deep green leafy vegetable which features Romaine lettuce on tope, celery on bottom. It is cooked as vegetable or added raw to salads. Bok choy contains wealthy amounts of Vitamin K, C, A, magnesium, calcium, manganese, potassium and iron. It is also known as powerhouse of nutrients. Vitamin A is vital for proper functioning of immune system. Vitamin C acts as antioxidant which assists the body to counteract free radicals. It supplies ample amounts of potassium for healthy nerve and muscle function.

Plant
The plant has erect or ascending stems which is 1.5 meters tall and glabrous. Upper leaves are glaucous, glabrous, sessile, entire, narrowly triangular measuring 2-10 x 1-2 cm. Lower leaves are lyrate to  pinnatifid, petiolate, bright green and is about 15-25-(30) x 5-10 cm. It has 40 cm long racemes. Petals are bright yellow and 6-10 x 3-4 mm. Sepals are narrow to oblong and (4)-5-7 x 1-1.5 mm. Seeds are reddish brown measuring 1 to 1.5 mm in diameter.
Health Benefits of Bok Choy
Bok choy is regarded a one of the top anti-inflammatory foods which also shows anti-cancer activity and supports digestion. Though Bok choy looks like celery, it belongs to the member of cabbage family and features like romaine lettuce. Botanically it is called Brassica rapa chinensis and is a part of powerful vegetable group known as cruciferous vegetables which also includes kale, broccoli, cabbage, cauliflower, Brussels sprouts and collard greens. It is also known as white cappage. It contains adequate amount of nutrients which is beneficial to maintain healthy body. One serving provides 250 milligrams of fiber which is helpful to treat digestive problems. It is packed with Vitamin C, K and A that is essential for immune system, protein production and maintain vision health. It also contains magnesium, potassium, iron and calcium which boost overall health, this includes;

• Strengthen bones.
• Promotes blood circulation.
• Speeds up healing process.
• Prevent Cancer 
• Improves Vision.
• Improves heart health.
• Strengthen Immunity.
• Act as antioxidant.
• Cure skin problems.
• Improves pregnancy health been a source of folate.

Traditional uses:
Bok choy helps to calm fever and also soothe cough.
The water content in it helps to quench thirst.
Crush and apply it to minor rashes.
It is used to treat skin problems such as rashes, allergy, eczema, pimples and acne.
It prevents the chances of osteoporosis.
It improves immunity and counteracts infections.
Bok choy contains both soluble and insoluble fibers that help to support digestion.
Bok Choy also lowers chronic inflammation.
Consume it regularly to lower body weight and prevent obesity.
Bok Choy provides relief from anxiety, stress, tension and stimulate mental health.
It promotes hair growth and prevent hair fall.

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KALE

Kale is loose-leafed edible plant derived from the cabbage of the mustard family (Brassicaceae).

Kale originated in the eastern Mediterranean and Asia Minor, where it was cultivated for food beginning by 2000 BC at the latest.

Some curly-leaved varieties of kale already existed along with flat-leaved varieties in Greece in the fourth century BC.

These forms, which were referred to by the Romans as Sabellian kale, are considered to be the ancestors of modern kales.

The earliest record of cabbages in western Europe is of hard-heading cabbage in the 13th century. Records in 14th-century England distinguish between hard-heading cabbage and loose-leaf kale.

The first mention of the kales(coleworts) in America was in 1669; but because of their popularity in European gardens it is probable that they were introduced somewhat earlier.

Kales have remained minor commercial crops in the United States, although collards are the standard winter greens in home gardens of the South.

Kale is grown mainly for autumn and winter harvest, as cold improves its eating quality and flavour; its hardiness permits harvest of fresh greens after most fresh vegetables have become unavailable.

A kale plant can vary from light to dark green to violet and the central leaves do not form a head (as with headed cabbages).

In a long growing season the main stem reaches a height of 60 centimeters (24 inches) or more.

There are only 49 calories in 100 grams(3.5 ounces) of kale.

Kale is excellent source of vitamin K, vitamin C, vitamin A, manganese, and copper; a very good source of vitamin B6, fiber, calcium, potassium, vitamin E, and vitamin B2; and a good source of iron, magnesium vitamin B1, omega-3 fats, phosphorus, protein, folate, and vitamin B3. There is also over 45 different flavonoids in kale.

The health benefits of kale include eye health, promoting wellbeing of the skin, helps with blood clotting, powerful anti-oxidant support, helps with reducing cholesterol, help managing diabetes, bone health, supporting weight loss, keeping the heart healthy, detoxifying the body, help treat anemia, can help prevent cancer.

In Scotland, kale provided such a base for a traditional diet that the word in some Scots dialects issynonymous with food. To be “off one’s kail” is to feel too ill to eat.

In Ireland, kale is mixed with mashed potatoes to make the traditional dish colcannon. It is popular on Halloween, when it may be served with sausages.

In the Southern United States, kale is often served braised, either alone or mixed with greens like collard, mustard, or turnip. It is also used in salads.

Various kale types are eaten throughout south-eastern Africa, where they are typically boiled with coconutmilk and ground peanuts, and served with rice, or boiled cornmeal.

Though usually grown as an annual, kale is a biennial plant and produces yellow four-petaled flowers borne in loose clusters in its second year. The fruits are dry capsules known as siliques.

“Kale” originates from Northern Middle English cale (compare Scots kail) for various cabbages. The ultimate origin is Latin caulis ‘cabbage’.

Its cultivation was in the UK was encouraged in World War II because it provided vital nutrients and was available to supplement rationing

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• RADISH

The Red root Radish 

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• A radish is a savoury vegetable and the root of the plant Raphanus sativus, and there are many cultivated varieties of the vegetable.
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• Radishes are from the family Brassicaceae, the family of mustard and cabbages, and they generally have a sweet, peppery flavour, and are crunchy when raw.
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• Radishes grow quickly and some varieties can be harvested after as little as three weeks, although other varieties can take more than a month to grow.
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• Although there is no historical record of the origin of radishes, it is believed that they are native to Southeast Asia (Mostly China) due to the plant growing in the wild there.
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• Radishes are coloured red, white, green, pink, purple, yellow or black depending on the variety, and they generally have white coloured flesh.

• Radishes are typically spherical or cylindrical in shape, and range from 2.5 to 60 centimetres (1 to 23.6 inches) in length, with leaves ranging from 10 to 60 centimetres (4 to 24 inches) in height, the largest known harvest of a Raddish root was about 45kg in mass. 
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• Radishes are often eaten raw, as a side vegetable or in salads, and they can be made into juice or condiments like pickles, while the leaves can also be eaten, and are often used in soup.
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• Radish seeds can be used for sprouting purposes, and the seeds can also be made into oil (the oil has been in used long before the discovery of olive oil) 
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• In 2007, 6.35 million tonnes (7 million tons) of radishes were produced around the world, sometimes ago, radishes accounted for 2% of the worlds total vegetable production. 
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• Radishes are high in vitamin C and are good sources of folate and potassium plus several other nutrients. 

      There is a special annual festival in Mexico every 23rd .          day of December for the Radish plant. 

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BEETS

Mid-cut root

Freshly harvested beetroots 

Beets, commonly known as beetroots, Sugar beets e.t.c., are a popular root vegetable used in many cuisines around the world.

Beets are packed with essential vitamins, minerals and plant compounds, some of which have medicinal properties.

What's more, they are delicious and easy to add to your diet.

This article lists 9 health benefits of beets, all supported by science.

1. Many Nutrients in Few Calories

Beets boast an impressive nutritional profile.

They are low in calories, yet high in valuable vitamins and minerals. In fact, they contain a bit of almost all the vitamins and minerals that you need (1).

Here is an overview of the nutrients found in a 3.5-ounce (100-gram) serving of cooked beetroot (1):

• Calories: 44
• Protein: 1.7 grams
• Fat: 0.2 grams
• Fiber: 2 grams
• Vitamin C: 6% of the RDI
• Folate: 20% of the RDI
• Vitamin B6: 3% of the RDI
• Magnesium: 6% of the RDI
• Potassium: 9% of the RDI
• Phosphorous: 4% of the RDI
• Manganese: 16% of the RDI
• Iron: 4% of the RDI

Beets also contain inorganic nitrates and pigments, both of which are plant compounds that have a number of health benefits.

SUMMARY:Beets are loaded with vitamins and minerals and low in calories and fat. They also contain inorganic nitrates and pigments, both of which have a number of health benefits.

2. Help Keep Blood Pressure in Check

Heart disease, including heart attacks, heart failure and stroke, is one of the leading causes of death worldwide.

And high blood pressure is one of the leading risk factors for the development of these conditions.

Studies have shown that beets can significantly lower blood pressure by up to 4–10 mmHg over a period of only a few hours (2Trusted Source, 3Trusted Source, 4Trusted Source).

The effect appears to be greater for systolic blood pressure, or pressure when your heart contracts, rather than diastolic blood pressure, or pressure when your heart is relaxed. The effect may also be stronger for raw beets than cooked beets (5Trusted Source, 6Trusted Source, 7Trusted Source, 8Trusted Source).

These blood pressure-lowering effects are likely due to the high concentration of nitrates in beets. In your body, dietary nitrates are converted into nitric oxide, a molecule that dilates blood vessels, causing blood pressure to drop (9Trusted Source).

Blood nitrate levels remain elevated for about six hours after eating dietary nitrate. Therefore, beets only have a temporary effect on blood pressure, and regular consumption is required to experience long-term reductions in blood pressure (10Trusted Source).

SUMMARY:Beets contain a high concentration of nitrates, which have a blood pressure-lowering effect. This may lead to a reduced risk of heart attacks, heart failure and stroke. 

3. Can Improve Athletic Performance

Several studies suggest that dietary nitrates may enhance athletic performance.

For this reason, beets are often used by athletes.

Nitrates appear to affect physical performance by improving the efficiency of mitochondria, which are responsible for producing energy in your cells (11Trusted Source).

In two studies including seven and eight men, consuming 17 ounces (500 ml) of beet juice daily for six days extended time to exhaustion during high-intensity exercise by 15–25%, which is a 1–2% improvement in overall performance (7Trusted Source, 12Trusted Source, 13Trusted Source).

Eating beets may also improve cycling and athletic performance and increase oxygen use by up to 20% (7Trusted Source, 14Trusted Source, 15Trusted Source, 16Trusted Source).

One small study of nine competitive cyclists looked at the effect of 17 ounces (500 ml) of beetroot juice on cycling time trial performance over 2.5 and 10 miles (4 and 16.1 km).

Drinking beetroot juice improved performance by 2.8% over the 2.5-mile (4-km) time trial and 2.7% over the 10-mile (16.1-km) trial (17Trusted Source).

It's important to note that blood nitrate levels peak within 2–3 hours. Therefore, to maximize their potential, it's best to consume beets 2–3 hours before training or competing (18Trusted Source).

SUMMARY:Eating beets may enhance athletic performance by improving oxygen use and time to exhaustion. To maximize their effects, beets should be consumed 2–3 hours prior to training or competing.

4. May Help Fight Inflammation

Chronic inflammation is associated with a number of diseases, such as obesity, heart disease, liver disease and cancer (19Trusted Source).

Beets contain pigments called betalains, which may potentially possess a number of anti-inflammatory properties (8Trusted Source, 20Trusted Source, 21Trusted Source).

However, most of the research in this area has been conducted in rats.

Beetroot juice and beetroot extract have been shown to reduce kidney inflammation in rats injected with toxic chemicals known to induce serious injury (20Trusted Source, 22Trusted Source).

One study in humans with osteoarthritis showed that betalain capsules made with beetroot extract reduced pain and discomfort associated with the condition (23).

While these studies suggest that beets have an anti-inflammatory effect, human studies are needed to determine whether beets could be used to reduce inflammation.

SUMMARY:Beets may have a number of anti-inflammatory effects. However, further research in humans is required to confirm this theory.

5. May Improve Digestive Health

Dietary fiber is an important component of a healthy diet.

It has been linked to many health benefits, including improved digestion.

One cup of beetroot contains 3.4 grams of fiber, making beets a good fiber source (1).

Fiber bypasses digestion and heads down to the colon, where it either feeds the friendly gut bacteria or adds bulk to stool.

This can promote digestive health, keep you regular and prevent digestive conditions like constipation, inflammatory bowel disease and diverticulitis (24Trusted Source, 25Trusted Source).

Moreover, fiber has been linked to a reduced risk of chronic diseases including colon cancer, heart disease and type 2 diabetes (26Trusted Source, 27Trusted Source, 28Trusted Source).

SUMMARY:Beets are a good source of fiber, which is beneficial for digestive health, as well as reducing the risk of a number of chronic health conditions.

6. May Help Support Brain Health

Mental and cognitive function naturally decline with age.

For some, this decline is significant and may result in conditions like dementia.

A reduction in blood flow and oxygen supply to the brain may contribute to this decline (29Trusted Source, 30Trusted Source, 31Trusted Source).

Interestingly, the nitrates in beets may improve mental and cognitive function by promoting the dilation of blood vessels and thus increasing blood flow to the brain (32Trusted Source).

Beets have been shown to particularly improve blood flow to the frontal lobe of the brain, an area associated with higher-level thinking, such as decision making and working memory (33Trusted Source).

Furthermore, one study in type 2 diabetics looked at the effect of beets on simple reaction time, which is a measure of cognitive function.

Simple reaction time during a computer-based cognitive function test was 4% faster in those who consumed 8.5 ounces (250 ml) of beetroot juice daily for two weeks, compared to the placebo (34Trusted Source).

However, whether beets could be used in a clinical setting to improve brain function and reduce the risk of dementia remains to be seen.

SUMMARY:Beets contain nitrates, which may help increase blood flow to the brain, improve cognitive function and possibly reduce the risk of dementia. However, more research in this area is needed.

7. May Have Some Anti-Cancer Properties

Cancer is a serious and potentially fatal disease characterized by the uncontrolled growth of cells.

The antioxidant content and anti-inflammatory nature of beets have led to an interest in its ability to prevent cancer.

However, the current evidence is fairly limited.

Beetroot extract has been shown to reduce the division and growth of tumor cells in animals (35Trusted Source, 36Trusted Source).

One test-tube study using human cells found that beetroot extract, which is high in betalain pigments, reduced the growth of prostate and breast cancer cells (37Trusted Source).

It is important to note that these studies were performed in isolated human cells and rats. Further research is necessary to determine whether similar effects would be found in living, breathing humans.

SUMMARY:Studies in isolated human cells and rats have shown that the pigments in beets may help reduce the growth of cancer cells.

8. May Help You Lose Weight

Beets have several nutritional properties that should make them good for weight loss.

First, beets are low in calories and high in water (1).

Increasing your intake of low-calorie foods like fruits and vegetables has been associated with weight loss (38Trusted Source, 39Trusted Source).

Furthermore, despite their low calorie content, beets contain moderate amounts of protein and fiber. These are both important nutrients for achieving and maintaining a healthy weight (40Trusted Source, 41Trusted Source, 42Trusted Source).

The fiber in beets may also help promote weight loss by reducing appetite and promoting feelings of fullness, thereby reducing overall calorie intake (43Trusted Source, 44, 45Trusted Source).

While no studies have directly tested the effects of beets on weight, it's likely that adding beets to your diet can aid in weight loss.

SUMMARY:Beets have a high water and low calorie content. Both of these properties are beneficial for weight loss.

9. Delicious and Easy to Include in Your Diet

This last one is not a health benefit, yet it is still important.

Not only are beets nutritious, but they are also incredibly delicious and easy to incorporate into your diet.

Beets can be juiced, roasted, steamed or pickled. Also, they can be bought precooked and canned for convenience.

Choose beets that are heavy for their size with fresh, unwilted green leafy tops still attached.

Dietary nitrates are water soluble, so it is best to avoid boiling beets to maximize their nitrate content.

Here are some delicious and interesting ways to add more beets to your diet:

• Beetroot salad: Grated beets make a flavorful and colorful addition to coleslaw.
• Beetroot dip: Beets blended with Greek yogurt make a delicious and healthy dip.
• Beetroot juice: Fresh beetroot juice is best, as store-bought juice can be high in added sugars and may only contain a small amount of beets.
• Beetroot leaves: Beet leaves can be cooked and enjoyed like spinach, so don't throw them out.

SUMMARY:Beetroot is a delicious and versatile vegetable that is easy to add to your diet. Choose beets that are heavy for their size with green tops still attached.

The Bottom Line

Beets provide some impressive health benefits.

Not to mention, they are low in calories and a great source of nutrients, including fiber, folate and vitamin C.

Beets also contain nitrates and pigments that may help lower blood pressure and improve athletic performance.

Lastly, beets are delicious and versatile, fitting well into a healthy and balanced diet.

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