Bok choy or known as Chinese white cabbage, was originally cultivated in China. Since then it has spread to dishes all over the world.
It belongs to the cruciferous vegetable family, which also includes broccoli, kale, Brussels sprouts, cauliflower, collard greens, cabbage, turnips and rutabaga. These nutrition powerhouses brings high amount of nutrients for little calories.
6 Health Benefits of Bok Choy:
1. Antioxidant Powerhouse
Just 1 cup of shredded bok choy contains 34% of the recommended daily value of vitamin C and more than a day’s intake of vitamin A. Vitamin C acts as an antioxidant in the body, which helps protect cells from damage by neutralizing free radicals.
Bok choy also contains zeaxanthin and lutein, which are antioxidants that protect the eyes and help lower the risk of age-related macular degeneration.
2. Bone Health
Bok choy contains calcium, iron, magnesium, zinc, phosphorous and vitamin K. These nutrients contribute to maintaining and building bone structure and strength.
3. Boosts Immunity
Bok choy contains selenium, which has been known to improve immune response to infection. This is done by stimulating production of killer T-cells.
4. Cancer Protection
Bok choy is a member of the cruciferous vegetable family, which contains unique sulfur-containing compounds that may help reduce the risk of prostate, lung, breast and digestive tract cancers.
These substances can help the body eliminate carcinogens and prevent cells from turning into cancer. Just 1 cup of chopped bok choy contains 38 milligrams of glucosinolates.
5. Heart Health
Bok choy contains potassium, folate, vitamin B-6, vitamin C and added to that is its lack of cholesterol, which helps to maintain a healthy heart.
A study have proven that those people who consumed at least 4,069 mg of potassium daily, had a 49% lower risk of death from ischemic heart disease. This is compared to those who have less potassium consumption or about 1,000 mg per day.
Folate and vitamin B-6 prevent the buildup of a compound known as homocysteine. Excessive amounts of homocysteine that accumulates in the body, can lead to damage blood vessels and heart problems.
6. Prevents Inflammation
Bok choy contains choline, an essential and versatile nutrient that helps with muscle movement, sleep, memory and learning. It also helps to maintain the structure of cellular membranes, assists in the absorption of fat, helps in the transmission of nerve impulses and reduces chronic inflammation.
How to Add More Bok Choy Into Your Diet:
All parts of bok choy can be eaten and prepared in various ways. This is due to its high nutrient and low-calorie content. Also its mildly sweet flavor and crisp texture makes it an deal addition to almost any meal.
- Stir fry
- Add bok choy to soup
- Shred raw bok choy and add into other fresh vegetables for a quick salad