Why eat bok choy

Like most vegetables, bok choy has a negligible amount of fat. There is a small amount of protein in bok choy, about 1 gram per 1 cup serving, so it is not a significant source of this macronutrient. Bok choy is an excellent source of vitamin C , vitamin K , vitamin A, and beta-carotene.

It is a very good source of folate, calcium, and vitamin B6 as well. Bok choy is a cruciferous, leafy green vegetable, so it's packed with nutritional compounds that may offer health-promoting properties. Like many fruits and vegetables, especially bright or dark-colored ones, bok choy contains antioxidants, which help the body fight inflammation and cell damage. A review study published in found an association between consumption of leafy green vegetables, including cruciferous veggies, and a decreased risk of cardiovascular disease.

Cruciferous vegetables also have anti-cancer properties. Various studies suggest that eating more of these green veggies can help protect against several types of cancer, including prostate, lung, breast, and colorectal cancers.

People with irritable bowel syndrome IBS and Crohn's disease may find relief from symptoms such as pain, diarrhea, and constipation when they consume a diet low in a type of carbohydrates called fermentable oligo-, di-, mono-saccharides, and polyols, also known collectively as FODMAPs. Calcium is an essential mineral for strong bones and teeth.

If you can't or prefer not to consume dairy, it's important to find other dietary sources of calcium, and bok choy fits the bill along with other dark leafy greens, such as spinach. Bok choy allergies have not been reported in the medical literature. However, if you have hay fever due to mugwort pollen, you may experience oral allergy syndrome when consuming cabbage, broccoli, and related vegetables.

Symptoms include itchiness or swelling around the mouth. Rarely, this can progress to anaphylaxis, so be aware of the symptoms of anaphylaxis and seek immediate treatment if you experience them.

Bok choy is rich in vitamin K 32mcg per 1 cup serving, or about one-third of the recommended daily intake for adult women. Since vitamin K helps regulate blood clotting, people who take some blood thinners, such as Coumadin warfarin , need to consume consistent amounts of vitamin K.

But the right amount of dietary vitamin K intake varies. If you are taking blood thinners, discuss your diet with your doctor. Bok choy also contains salicylates, compounds related to aspirin. If you are sensitive to aspirin, you may want to avoid foods containing salicylates.

Talk to your doctor or a nutritionist about how to manage this sensitivity. There are several different varieties of bok choy, with color and size variations. But commonly, you'll just find bok choy sold in either regular or "baby" size. Like other cabbages, bok choy is at its peak in winter. But it is typically available year-round. When choosing bok choy, look for vibrant, green blades accompanied by firm white stems that are a little moist. Bok choy leaves are similar in appearance to spinach and the stems look like celery but are more white than green.

Bok choy should be stored in the refrigerator in the crisper drawer in a loose or perforated plastic bag. It will last up to three to four days in the refrigerator. Don't wash until immediately before cooking. If frozen, it can last between 10 and 12 months. You can eat bok choy raw, but it cooks quickly and you can prepare it with several different methods, including steaming, stir-frying, braising, grilling, and stewing.

A short cooking time will give you a crunchy result, while longer cooking yields a uniquely creamy texture. Add pre-cooked chicken or tofu for protein. Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine.

Excess homocysteine in the body can damage blood vessels and lead to heart problems. Choline helps with sleep, muscle movement, learning, and memory. It also helps cells in the body to keep their shape and helps absorb fat and reduce chronic inflammation. The selenium found in bok choy has been found to improve immune response to infection by stimulating the production of T-cells that identify and kill invading bacteria and viruses.

Vitamin C is an essential nutrient that has antioxidant properties that may help prevent damage caused by the sun, pollution, and smoke. Some studies have suggested that cruciferous vegetables can help people with diabetes to maintain their blood sugar levels. According to the National Institutes of Health , for adults eating 2, calories per day and children over 4 years old, 1 cup of raw bok choy provides:. Infants and children under 4 years old need less of these nutrients, and people who are pregnant and breastfeeding will require more.

A value of 20 percent or higher daily value is considered high, whereas a 5-percent or lower value indicates a low level. Bok choy contains other vitamins and minerals, including phosphorus, zinc, sodium, copper , manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K. The index rates foods based not only on their vitamin and mineral content but also their phytochemical composition and antioxidant capacity. Cruciferous vegetables, such as bok choy, are rich in glucosinolates.

These are sulfur-containing compounds that may benefit human health in a variety of ways. People can consume all parts of bok choy. People can prepare it in a variety of ways. In addition to its low-calorie and high nutrient content, its mildly sweet flavor and crisp texture make it an agreeable addition to almost any dish.

Stir-fried bok choi with ginger and garlic. Bok choi salad. Chicken and bok choy soup. Sesame-shiitake bok choy. Bok choy and spinach are both nutritious vegetables, but they have a different flavor and texture. According to the USDA , 70 g of raw spinach leaves contain:. In equivalent raw weight, bok choy contains more vitamin C, vitamin A, and some other nutrients than spinach and around the same amount of calcium.

Spinach, however, contains higher amounts of some other nutrients, including vitamin K, than bok choy. Myrosinase can hinder thyroid function by preventing the body from absorbing iodine. Cooking deactivates it. Eating raw bok choy in moderate amounts does not pose a hazard. A person who is taking blood-thinners, such as Coumadin, or warfarin, should not suddenly increase or reduce the amount of vitamin K they consume in food, as vitamin K plays a role in blood clotting.

As part of the cruciferous vegetable family, one of bok choy is composed of a high amount of sulfur. Sulfure reduces the risk of prostate, breat, lung, and digestive tract cancers. Sulfur also helps to eliminate carcinogens which in turn prevents cells from becoming cancerous.

Containing potassium, folate, vitamin B6, and vitamin C, bok choy promotes heart health. Choline, a nutrient in bok choy, aids in promoting muscle movement, sleep, memory, and learning. Choline also maintains the structure of cellular membranes, which assist in the absorption of fat and the transmission of nerve impulses. View Larger Image.