Health Benefits Of Bok Choy

Bok choy, also known as Chinese cabbage and having scientific name Brassica Rapa, is a leaf vegetable mostly used in Chinese cuisine. Commonly referred to as snow cabbage, it is a white stemmed plant with dark green leaves, is related to the Western cabbage and belongs to the same species as common turnip. It was cultivated some 6000 years ago, with Chinese being its first users. Bok choy belongs to the plant family ‘cruciferae’ and is known to have the cancer-fighting compounds that are common to the cabbage family. Moreover, it is a favorite of many, for its mild flavor that has a tender sweetness. It is also rich in many essential nutrients required by the body. Read on to know more about the health benefits of bok choy and explore its nutritional value as well.

Nutritional Value Of Bok Choy

Amount of Bok Choy:70 g (1 cup, shredded)

Nutrients	Amount
Water	66.7 g
Ash	0.6 g
Cholesterol
Protein	1 g
Fats
Total Fat	0.1 g
Polyunsaturated Fat	0.1 g
Calories
Total Calories	38.1 KJ
From Carbohydrate	22.6 KJ
From Fat	5 KJ
From Protein	10.9 KJ
Fatty Acids
Omega-3 Fatty Acids	38.5 mg
Omega-6 Fatty Acids	29.4 mg
Carbohydrates
Total Carbohydrates	1.5 g
Dietary Fiber	0.7 g
Sugars	0.8 g
Vitamins
Vitamin A IU	3128 IU
Vitamin A (retinol activity equiv)	156 mcg
Beta Carotene	1877 mcg
Vitamin C	31.5 mg
Niacin	0.3 mg
Vitamin K	31.8 mcg
Vitamin B6	0.1 mg
Folate	46.2 mcg
Food Folate	46.2 mcg
Dietary Folate Equivalents	46.2 mcg
Pantothenic Acid	0.1 mg
Choline	4.5 mg
Betaine	0.2 mg
Minerals
Calcium	73.5 mg
Iron	0.6 mg
Magnesium	13.3 mg
Phosphorus	25.9 mg
Potassium	176 mg
Zinc	0.1 mg
Selenium	0.3 mcg
Sodium	45.5 mg

Nutrition & Health Benefits Of Eating Bok Choy

The good amount of beta-carotene in bok choy helps the body to reduce risk of certain cancers and cataracts.
Bok choy is rich in vitamin D, which helps the body in absorbing calcium and phosphorus and hence, helps in building stronger teeth and bones.
It is a low-fat, low-carb and low-calorie vegetable, making it an ideal food for health conscious consumers as well as those who seek to lose weight.
The potassium in bok choy helps the body in its various functions, like regulating heart function and maintaining blood pressure.
Bok choy is rich in vitamin C, a natural antioxidant that saves the body from free radicals and removes toxic substances from the body as well.
It is a good source of potassium in the body, helping it in maintaining electrolyte balance.
The good amount of calcium present in bok choy helps in building stronger and healthy bones and teeth.
The vegetable is rich in vitamin A that is required for the maintenance of healthy teeth, mucous membranes, skeletal and soft tissues, and skin.
The vitamin K present in bok choy helps the body in coagulation of blood, maintains body density and make the absorption of calcium easier.

Consumption & Storage Tips

While buying bok choy, make sure that it has shiny and fresh leaves, with firm head. Discard any bok choy that has dull, decayed or blemished leaves, signifying damage.
Before cooking, wash bok choy leaves properly, blot them dry with paper towels and then store them in a plastic bag in the refrigerator, where they will keep fresh for 5 to 6 days.
Avoid precut bok choy, as it will definitely be low in vitamin C.
Fresh bok choy is available throughout the year, so it should be bought only when required.
Bok choy is a popular ingredient in Asian, Japanese and Chinese cuisine, where it is enjoyed in soups and stir-fry dishes.
The vegetable can be enjoyed in various forms - sliced in various thicknesses, chopped or shredded in food processor. It can also be cooked in a number of ways.

Caution

Cabbage is not an allergic food and does not have any measurable amounts of oxalate and purines.

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