Bok Choy (Chinese Cabbage): Nutrition, Benefits & Recipes


A staple in the Asian cuisine, bok choy is one of the healthiest types of green vegetables. The leafy green is known for its medicinal properties, with evidence from the early fifth century in China. The deluge of benefits possessed by the cruciferous vegetable is not only limited to the flavoursome jolt but extends to that of eye health and bone strength.

Loaded with nutritional value and high content of beta-carotene in comparison to other leafy vegetables, bok choy is slowly becoming an ineludible part of a  healthy diet. In ancient Chinese medicine, it was used as a healing element in treating cough, fever and similar ailments.

Currently, there is a rise in the demand for the leafy vegetable. In the health-conscious world of today, it is safe to say that bok choy has indeed marked its invariable stand. The mild and crunchy flavour of the leaf adds to its benefit, making it an easy add-on to a variety of dishes.

100 grams of raw bok choy contain 54 kcal energy, 0.2 grams fat, 0.04 milligrams thiamine, 0.07 milligrams riboflavin, 0.5 milligrams niacin, 0.09 milligrams pantothenic acid, 0.19 milligrams vitamin B6, 0.80 milligrams iron and 0.16 milligrams manganese.

The other nutrients present in 100 grams of bok choy are

An excellent source of vitamin C, vitamin K, fibre and beta-carotene, consumption of bok choy is extremely beneficial.

Bok choy has a rich content of minerals such as magnesium, iron, calcium and zinc that has a direct impact on improving the strength of your bone. Regular consumption of bok choy will have a positive impact on the bone structure and density. This helps in preventing the onset of osteoporosis as well as limit age-related bone ailments. The combination of  vitamin K and calcium content in the leafy green is equally beneficial as it lowers the risks of bone fractures, as it promotes the development of a balanced bone matrix.

The high content of potassium in bok choy, along with the calcium and magnesium content aids in naturally decreasing the high levels of blood pressure. The potassium  in the vegetable works as a vasodilator, thereby relieving the tension in the blood vessels.

The combination of phosphorus, magnesium and fibre in the leafy green helps in maintaining a healthy heart. Along with these, the folate, potassium,  vitamin C, and vitamin B6 content contributes to the purpose. The minerals in the leaf work by clearing out the toxins and cholesterol from the arteries. Likewise, it aids in reducing the levels of homocysteine in the blood that can cause various cardiovascular issues.

Regular consumption of bok choy helps manage the proper  functioning of the heart and restricts the onset of stroke, heart attacks and atherosclerosis.

Bok choy contains choline, an essential nutrient that helps reduce the levels of . It is also called as inflammation  reducing agent, as it limits the onset of inflammation-related issues such as joint pain and arthritis.

The leafy green has a good content of vitamin C in it, which is crucial in improving the immune system functioning. The vitamin C  content in bok choy aids in stimulating the production of white blood cells. Being an antioxidant, it also helps in averting chronic diseases as well as oxidative stress.

The fibre content in bok choy is beneficial in aiding the  digestive process. Regular consumption of bok choy not only improves the process but also treats digestive disorders.

The sulphur based compounds such as  isothiocyanates present in bok choy, turns in to glucosinolates on consumption and promotes the removal of cancer-causing free radicals. Cruciferous vegetables are known for its anticancer properties  and studies have revealed the impact it has on reducing the risks of lung, prostate, and colon cancer.

The folate content in bok choy prevents cell damage  and repair the DNA. Likewise, the selenium in the vegetable restricts the development of cancerous tumours in your body.

The high content of folate in the cruciferous vegetable helps in improving the absorption of iron, thereby elevating the production of the red blood cells. It also has a good content of iron, thereby keeping a steady level of  haemoglobin.

The beta-carotene, selenium, vitamin K, and vitamin C in bok choy work together in improving and maintaining your eye health. The carotenoids in the leafy green acts as a protective barrier to the coronary tract of the eyes. Vitamin A  content in bok choy helps prevent the development of oxidative stress in the retina as well as macular degeneration. It also helps prevent your eyes from cataracts and glaucoma.

Rich in B-vitamin complex such as folate, bok choy is deemed beneficial in preventing the development of birth  defects in the foetus. It helps in process of cell division and growth, thereby reducing the chances of any congenital disabilities such as underweight infants or neural tube defects in newborns.

The vitamin K content in bok choy along with various other properties is also known to be a blood clotting  agent. Consuming bok choy for conditions that cause excess bleeding, such as surgery or an injury is helpful. It is also beneficial for haemorrhoids or unusually heavy menstruation.

Bok choy has a good content of iron, which is known to have a positive impact in increasing the red blood cells. Likewise, the iron content plays a significant role in improving the blood circulation. If your body has a good amount of iron, which can be gained through regular  consumption of iron, helps in improving the circulation as well as the oxygenation of the internal organs.

Studies have revealed that cruciferous vegetables have a positive impact on diabetes. That is, it helps in maintaining the sugar levels and does not elevate the levels of diabetes. It is shown to be beneficial for individuals with  type 2 diabetes.

An excellent source of vitamin C, regular consumption of bok choy is extremely beneficial for your skin. The collagen  produced by vitamin C keeps the skin hydrated and rejuvenated.

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Often confused with each other, these two cruciferous vegetables are completely different.





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