Here are bok choy nutrition facts and health benefits. The benefits of bok choy mentioned in this article are based on studies.
Bok choy, a cruciferous green vegetable, is a member of the Brassica family. It’s also called pak choi or Chinese cabbage. Unlike most cruciferous vegetables grown in the United States, such as cabbages, Brussels sprouts, and broccoli, this particular variety of Brassica doesn’t form a “head”. Instead, it’s a non-heading cabbage that has thick crunchy white stems and broad green leaves.
Bok choy is native to China, where it has been eaten for more than 1,500 years. While not as well-known in the United States as other types of cabbages and cruciferous vegetables, it’s also been cultivated in North America for more than 100 years. The vegetable is easy to prepare and is a common ingredient in Asian soups and stir-fries.
1. Bok Choy Nutrition Facts
The USDA provides the following nutrition information for 1 cup (70g) of raw, shredded bok choy.
Calories: 9.1
Fat: 0.1g
Sodium: 45.5mg
Carbohydrates: 1.5g
Fiber: 0.7g
Sugars: 0.8g
Protein: 1.1g
Carbs: A cup of shredded raw bok choy has 1.5 grams of carbohydrate. The veggie provides 0.7 grams fiber and less than a gram of naturally-occurring sugar.
As with most non-starchy vegetables, the glycemic index of bok choy can’t be determined by standard procedures, but eating bok choy is assumed to have very little effect on blood sugar. For 1 cup of raw bok choy, the glycemic load is 1. A glycemic load of less than 10 is considered to be low and should have little effect on blood glucose levels.
Fats: Like most vegetables, bok choy has a negligible amount of fat.
Protein: 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.
Vitamins and Minerals: 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.
2. Health Benefits of Bok Choy
Improves Bone Strength
One of the most obvious benefits of bok choy is the impact that it can have on the bone structure and mineral density. The combination of critical minerals, such as iron, zinc, magnesium, and calcium found in bok choy can help to prevent osteoporosis and keep your bones stable and strong well into your advanced years. Furthermore, a high level of vitamin K is found in bok choy, and adequate levels of this oft-overlooked vitamin are associated with lower risks of bone fractures as you get older.
Boosts Circulation
Iron plays a key role in the production of red blood cells. For those who may not get enough iron in their diet, adding bok choy may help solve that problem very quickly. Adequate iron means proper circulation and oxygenation of key organ systems and extremities of the body.
Helps to Heal Faster
Vitamin K is a very important part of any diet and is closely related to many areas of health, including bone strength and heart health, but in particular, it is known as a blood-clotting agent. For someone recovering from an injury or surgery, or experiencing excess bleeding, such as from hemorrhoids or unusually heavy menstruation, bok choy may be of help.
Prevents Chronic Disease
Bok choy is like many other cabbages and cruciferous vegetables in that it possesses sulfur-based compounds that are may help lower the risk of developing chronic diseases.
These compounds act as antioxidants and eliminate free radicals before they have a chance to cause healthy cells to mutate or induce oxidative stress in tissues and organ systems.
Aids in the Prevention of Cancer
Studies show that cruciferous vegetables such as bok choy help to reduce your risk of developing cancer. It’s full of cancer-fighting compounds such as vitamins C and E, beta-carotene, folate, and selenium. Vitamin C, vitamin E, and beta-carotene are powerful antioxidants that can help to prevent cell damage from free radicals, which may help to lower your cancer risk. Selenium may help to slow the growth rate of tumors. Bok choy is also full of fiber, which keeps your digestive system healthy and may help to prevent colon cancer.
Lowers the Risk of Heart Disease
Bok choy may help to lower your risk of developing heart disease in a few ways. For one, it contains folate and vitamin B6. These nutrients help to remove homocysteine from your blood. Too much homocysteine can damage your blood vessels, increasing your risk of heart problems. Studies show that diets high in leafy green vegetables, including cruciferous vegetables, have an overall lower risk of developing heart disease.
The vegetable is also high in potassium, magnesium, and calcium, all of which help to reduce your blood pressure naturally. Some studies show that eating sufficient potassium can help to lower sodium-induced high blood pressure. Lowering high blood pressure can help to lower your risk of heart-related problems.
Protects Eye Health
When it comes to eye health, the first vegetable many people think of is carrots. Carrots are high in beta-carotene, a nutrient that plays an important role in keeping your eyes healthy as you age and may help to lower your risk of developing age-related eye diseases. Bok choy also contains a decent amount of vitamin A and beta-carotene. A 1-cup serving contains more than half of your daily recommended intake of vitamin A.