Bok choy should not be confused with Napa cabbage, which is also sometimes labeled as Chinese cabbage in grocery stores. They are well- suited to a healthful diet. One cup of bok choy contains 72 percent of recommended values of vitamin K. Vitamin K may play a role in bone metabolism by promoting bone growth. Fiber keeps the stool moving. Bok choy has been recorded for its medicinal uses in the early fifth century in China. One of the foremost obvious benefits of bok choy is the impact that it will have on the bone structure and mineral density. While it is also referred to as Chinese cabbage, these two vegetables are actually different species, although closely related. Healthy heart; Bok choy possesses Vitamin B6 and folic acid which is associated with improvement in strengthening heart. While both cabbages make a healthy addition to your diet, knowing the nutritional similarities and differences between the two can help you understand the benefits of both. Unlike some vegetable juices, bok choy juice provides a source of protein -- 4 grams per serving. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals. Bok choy is also full of fiber, which keeps your digestive system healthy and may help to prevent colon cancer. They contain other-wise hard to find sulfur-based compounds such as isothiocyanates, which turn into glucosinolates, which promote cell death in free radicals. Its mild flavor shines when it's stir-fried in sesame oil with a little garlic and/or ginger and a splash of soy sauce or a sprinkle of salt. Bok Choy, like many other vegetables from its family, has the same sweet, but peppery flavor. As I have mentioned earlier in this article, bok choy is a leafy vegetable. Aug 15, 2016 - Bok Choy stir fry with garlic is an easy and healthy recipe that takes only 10 mins to make from prep to dinner table. This vegetable belongs to the brassica family and is closely related to cabbage. China is one of the largest producers of multiple varieties of this vegetable. Jul 13, 2020 - Easy to make and full of flavour, this Bok Choy Salad is healthy and a flavourful alternative when you want to change up your salad game! chinensis. It also calms inflammation and reduces the chances of inflammation-related diseases such as arthritis and joint pains. Folate helps the body absorb iron more efficiently, which in turn leads to increased production of red blood cells by the body. Carotenoids and phytosterols are precursors of vitamin A (retinol). Bok choy health benefits include the ability to help protect the body from cancer. Here's a rundown of the most important health benefits of bok choy greens. We encourage you to talk to your healthcare providers (doctor, registered dietitian, pharmacist, etc.) Here, learn more about kale and how to…, © 2004-2020 Healthline Media UK Ltd, Brighton, UK, a Red Ventures Company. Some studies have suggested that cruciferous vegetables can help people with diabetes to maintain their blood sugar levels. It is also fat-free. This makes it the perfect food for your eyes. This leafy green is commonly used in Gulf and Asian-European countries. Research has shown that eating cruciferous vegetables is linked with a lower risk of developing lung, prostate, colon and breast cancer. Bok Choy is packed with impressive health benefits that includes fighting cancer, supporting healthy bones, supporting healthy cardiovascular system, maintaining blood pressure, fighting anemia, supporting healthy eyes, supporting healthy immunity, enhancing the skin, supporting healthy digestion, promoting healing and fighting inflammation. Bok choy (白菜) is a … It is better to consume a variety of foods than to concentrate on individual items as the key to good health. Bok choy is a cruciferous vegetable and finds itself in the same family as kale, broccoli, cauliflower, Brussel sprouts, and cabbage. The idea is quite simple to eat foods that are rich in nutrients and especially in vitamin C to prevent your immune system from going haywire as autoimmune disease are no jokes. Bok choy contains other vitamins and minerals, including phosphorus, zinc, sodium, copper, manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K. Bok choy ranks sixth on the Aggregate Nutrient Density Index (ANDI) for fruits and vegetables. … The formal name for bok choy is Brassica rapa ssp. 100 grams of bok choy carries just 13 calories. These vegetables are a good supply of nutrients and are low in calories. The fact that bok choy is one of the best-tasting vegetables is a bonus, and it works well in a range of meals. The nutrient-dense composition features vitamin K alongside calcium that can help you maintain your bone and teeth health. Apart from this Bok Choy also contains minerals such as calcium, magnesium, iron, protein, zinc, copper and selenium. The baby bok choy variety is easier to eat raw, much like spinach. Bok choy, on the other hand, is much heartier, perfect for longer cooking times as in stir-frys. Bok choy’s folate, potassium, vitamin C, and vitamin B-6 content, coupled with its lack of cholesterol, all help to maintain a healthy heart. First cultivated in China thousands of years ago, it is now available all over the world. 15 Healthy and Nutritious Leafy Green Vegetables. Vitamin K helps maintain the balance of calcium in the bones, which means it might help reduce the risk of bone fractures. Any medical information published on this website is not intended as a substitute for informed medical advice and you should not take any action before consulting with a healthcare professional, National Health and Nutrition Examination Study, A new study suggests eating avocados daily for a 'happy' gut, Apathy may precede dementia years before other symptoms. 13 Surprising Health Benefits of Rose Essential Oil, 13 Surprising Benefits of Fennel Essential Oil, 11 Incredible Health Benefits of Sesame Oil, 13 Incredible Health Benefits of Thyme Essential Oil, 11 Surprising Benefits of Sage Essential Oil, 13 Amazing Benefits of Lemongrass Essential Oil, Egg York: Nutrition Facts, Health Risk and Benefits, 12 Amazing Health Benefits of Bean Sprouts, 11 Impressive Health Benefits of Figs (Anjeer). The beta-carotene in bok choy is a powerful antioxidant that has been observed to reduce the risk of breast, prostate and lung cancer. Bok choy is a cruciferous vegetable that can provide valuable nutrients. Eye Health . 13 Incredible Health Benefits of Thyme Essential Oil Bok Choy is considered to be one of the healthiest forms of leafy green vegetables. You can use this protein to maintain muscle tissue, as well as keep your skin and hair healthy and strong. The need of folate doubles during pregnancy due to the rapid growth and division of cells in the body. A National Health and Nutrition Examination Study (NHANES) published in 2011 found a “significantly higher” risk of cardiovascular disease among people who consumed too much sodium and not enough potassium. Iron and zinc play crucial roles in the production and growth of collagen. Bok choy has been used to treat digestive disorders for centuries, it was added to broths and food to bulk up the stool and heal diarrhea. People often reference carrots and sweet potatoes in regards to promoting eye health, but bok choy contains a substantial amount of vitamin A and beta-carotene. Cooking deactivates it. Bok choy has traveled with immigrants all around the world; its seeds were being sold in America during the 1800’s. Vitamin K deficiency has been linked to greater risk of fractures and weaker bones. Bok Choy, sometimes spelled pak choi, is the most common type of Asian cabbage. The beta-carotene, selenium, Vitamin K, and vitamin C, combine to maintain eye health. Bok choy is a leafy green vegetable with a good serving of fiber combined with minerals such as phosphorus and magnesium. These are some of the 70 antioxidants that can be found inside the plant. Bok choy, sometimes spelled pak choi, is the most common type of Asian cabbage. Although Vitamin K is well-known for it’s blood clotting abilities it is also required for bone mineralization. Lightly fry your eggs over easy and saute the bok choy with a little oil and butter. How often do you water bok choy? It contains vitamins A, C and K and it is a good source of dietary fibre. Healthier recipes, from the food and nutrition experts at EatingWell. Bok choy is a great food to incorporate into your diet because of its low calorie content and many health benefits, such as cancer prevention, healthy digestion, and a hefty serving of many vitamins and minerals. Bok choy, pak choi or Chinese white cabbage, belongs to the cruciferous family of vegetables. They can help decrease blood pressure naturally. ", followed by 959 people on Pinterest. Brandi Marcene is a regular contributor to Natural Food Series. A cup of bok choy has about 26 percent of your recommended daily intake of vitamin K1, a fat soluble vitamin most important for bone metabolism and blood clotting abilities. The nutrients in bok choy may offer protection from a number of conditions. The cruciferous vegetable belongs to the mustard family along with cabbage, turnips, broccoli, and kale. One serving of bok choy provides almost three quarters of the daily recommended levels of vitamin C. Vitamin C helps grow collagen, a protein needed to keep skin and hair healthy. Cooking vegetables reduces the number of nutrients they contain. Find healthy, delicious Bok Choy recipes including steamed Bok Choy, roasted Bok Choy and Bok Choy soufflé. Bok choy is not only a healthy vegetable but also is effective at preventing cancer. Both bok choy and napa cabbage are greens often used in Asian stir-fries and soups. Immunity is the body’s barrier not only against chronic illness, but also infections and seasonal viruses. Studies have shown that some people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, and colon cancer. Adding bok choy ( 白菜 ) is a regular contributor to Natural food Series is a good for... 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