Health Benefits of Eating
Protect against CancerBok choy or Chinese cabbage contains an abundance of
antioxidants, such as indole-3-carbinol, thiocyanates,
isothiocyanates, sulforaphane, lutein and zeaxanthin. With
beta-carotene, vitamin A, C and K, which are also potent
antioxidants, they help prevent breast, prostate and colon
Great for Weight LossBok choy is low in calories. It only supplies you 13 kcal in
every 100 g of the vegetable. Besides, the cruciferous vegetable
is also a good source of dietary fiber. Soluble fiber, in
particular, gives you a longer feeling of fullness after taking
your food. You can avoid snacking in between meals. It will be
very effective in controlling your weight.
Improve VisionChinese cabbage is enriched with retinol or vitamin A. Every 100
g of the vegetable provides you with 149 % of RDA of the
nutrient. The main health effect of vitamin A is taking care of
your eyes. It promotes eye health and lowers the risk of
developing cataracts and macular degeneration.
Boost ImmunityAnother health purpose of eating bok choy can be the substantial
amount of vitamin C it contains. This essential vitamin is able
to enhance your immune system and is an important nutrient to
help you recover fast from illnesses like cold and flu, and help get
rid of infectious agents.
Beneficial for High Blood PressureChinese cabbage is packed with many useful minerals, especially
calcium and potassium. Both these health properties are
excellent in reducing your blood pressure levels. Moreover, the
vegetable is low in sodium, which is wonderful for hypertension
Better Bone HealthThe health fact that bok choy aid in building and maintaining
strong bones is attributed to the rich content of vitamin K and
calcium. Research has shown that foods high in vitamin K
increase osteotrophic activity in the bones while enough calcium
in the body helps prevent calcium in the bones from being used
to maintain other biological functions.
Other Health Advantages of
Consuming Chinese CabbageChinese cabbage is good for weight loss diet due to its
low-calorie content. It also protects the wellness of your brain due
to its vitamin K content. And it is believed to help promote
Overview and Facts about Bok Choy
Bok choy (Pak Choi) or Chinese Cabbage (scientific name Brassica
rapa ssp. chinensis) is a vegetable which belongs to the cabbage
family. It is a very popular ingredient in Chinese recipes and is
usually used in steamed and stir-fried dishes as well as in soups.
The vegetable contains a little spicy taste as it is related to
mustard. When buying bok choy in the stores, you should be careful
as Napa cabbage is labeled as bok choy at times. Bok choy is
sometimes known as celery cabbage as it looks like celery.
Many people are confused bok choy and baby bok choy. What is the
difference between bok choy and baby bok choy? The stems of the
former are white while those of the latter are light green. The
leaves of the former have white veins, but not in the latter’s case.
They are different types of vegetables.
When selecting bok choy, look for those with crisp leaves, even
color and without soft spots. When using the vegetable in your
recipe, discard the bottom and rinse it thoroughly to remove the
dirt. To store it, place it in a sealed container unwashed, and keep
in the refrigerator for up to 5 days.
Bok Choy Nutrition Facts and Calories
Information of 1 Cup (70 g) Raw Bok Choy (Shredded)
Bok Choy Recipe
Sautéed Bok Choy
Boil some water and a bit of extra-virgin olive oil in a frying pan.
Add bok choy and cook for 5 minutes or until crisp tender.
Bok Choy Side Effects
Glucosinolates in bok choy can become toxic when consumed
excessively. Excessive intake of the vegetable may cause nausea and
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