Taste, benefits, how to prepare it

Bok choy is a Chinese cabbage that is often used in Asian cuisine, especially in soups and stir-fries. This vegetable resembles celery in stem and tapers into green leaves that gather at the top. Bok choy is a cruciferous vegetable, along with broccoli and kale. It belongs to the Brassicaceae (also known as Kruisferen) plant family that contains many health-promoting nutrients.

This article explores the nutritional and health benefits of eating bok choy, including how to prepare it and whether someone might want to avoid it.

Nutrition Facts: 1 serving of Bok Choy

One serving of green leafy vegetables such as bok choy is one cup of loosely packed raw leaves. According to the United States Department of Agriculture (USDA), a 1-cup, or 70-gram, serving of raw bok choy leaves has the following nutritional profile:

• Calories: 9
• Egg white: 1 gr
• Fat: 0 deg
• Total Carbohydrates: 1.5 gr
• Fiber: 0.7 gr
• Vitamin C: 35% of Daily Value (DV)
• Vitamin K: 27% RDA
• Vitamin A: 17% RDA
• Folic acid: 12% RDA
• Calcium: 6% RDI
• Manganese: 5% RDA
• Iron: 3% RDA
• Magnesium: 3% RDA

Bok choy is a good source of vitamins C and K and provides a variety of other vitamins and minerals that support overall well-being.

Compounds and nutrients

Bok choy is packed with it phytonutrients and compounds known to benefit health.

Bok choy and other vegetables are rich in antioxidants, which are compounds that help protect your cells from oxidative stress and damage. Without antioxidants, your body becomes more susceptible to inflammation and disease. One of the most important antioxidants in bok choy is vitamin C.

As a cruciferous vegetable, bok choy also contains sulfur-containing compounds glucosinolates. These compounds are responsible for the bitter taste and pungent odor of these vegetables, but they also provide numerous health benefits.

Benefits of eating more Bok Choy

Eating bok choy is a great way to add more health-promoting nutrients and compounds to your diet.

When bok choy is chopped or chewed, the glucosinolate compounds are broken down by an enzyme called bok choy myrosinase and produce other compounds called isothiocyanates. One of the best studied isothiocyanates in cruciferous vegetables is called sulforaphane. Sulforaphane is believed to have anti-cancer and heart-protective effects and helps support healthy cells and genes.

Glucosinolate and isothiocyanates have been studied for their potential cancer preventive activity and their health benefits for the heart, brain and musculoskeletal system.

The vitamins and minerals in bok choy provide additional benefits, such as:

• Potassium, magnesium and calcium help support normal blood pressure regulation, an important factor for heart health.
• Folic acid and vitamin B6 may help protect the health of your blood vessels by preventing the buildup of a substance called homocysteine, which reduces the risk of stroke.
• Magnesium, calcium and vitamin K in bok choy supports bone health.

When to skip Bok Choy?

Are there any disadvantages of pak choi? For most people, bok choy, when consumed in moderation, is a healthy addition to the diet. However, in large quantities, bok choy may carry a risk of side effects, albeit in rare cases.

For example, one case study found that high levels of isothiocyanates in the body can disrupt the proper uptake of iodine by your thyroid gland and cause a severely underactive thyroid gland. Note that in this case, a woman consumed 14 to 21 cups of bok choy every day for months, which is an excessive amount that most people probably wouldn’t eat.

Research into the possible effects on the thyroid of eating bok choy (or other vegetables containing isothiocyanates) is limited. To reduce your risk, simply consume bok choy in normal amounts, just as you would other vegetables. Additionally, cooking bok choy deactivates myrosinase, eliminating this risk altogether.

Inspiration for preparing Bok Choy meals

One of the best things about preparing meals with bok choy is that you can consume all parts of the plant, including the green leaves and white stem, if you wish. It has a strong odor and a slightly bitter taste that lends itself well to various recipes.

If you’ve never used bok choy before, you may notice that it looks different than a round cabbage head you probably see at the grocery store. The good news is that it can be prepared in several delicious, healthy ways. Additionally, some research suggests that cooking them, such as in stir-fries, increases the concentration of certain antioxidants.

Here are some ideas:

• Shred bok choy raw to make coleslaw or mix with other vegetables to make a salad.
• Cut the entire plant lengthwise, drizzle it with olive oil and sprinkle it with herbs before roasting it in the oven.
• Cut it into cubes to add to soups or stir-fries.
• Chop bok choy and fry it on the stovetop with olive oil and herbs, which can be added to protein bowls, used to top pasta dishes, or served on its own as a side dish.
• Chop it finely and add it to fried rice with other vegetables.
• Make a garlic bok choy by quartering it and adding it to a sauté pan with garlic, shallots, olive oil, soy sauce and sesame oil and cook until desired texture is achieved.

Be creative. However you decide to experiment with bok choy in the kitchen, you’ll add flavor, texture, and nutrition to your meals.

Resume

Bok choy is a type of Chinese cabbage and a cruciferous vegetable. It is best known for its uses in Asian cuisine, such as soups and stir-fries, but bok choy can be consumed raw or cooked. It is rich in antioxidants, vitamins, minerals and compounds called glucosinolates and isothiocyanate, which have been studied for their anti-cancer, anti-inflammatory and health benefits for the heart, brain and musculoskeletal system.

If you like leafy greens and cruciferous vegetables, try these to add a unique flavor and variety of nutrients to your diet.