Bok Choy Diet Details and Health Advantages

Ever heard of Bok Choy? This herb may have a funny name, but it also happens to be one of the most nutrient-dense plants in the world..
For the most part, Bok Choy is very popular Chinese cabbage which can also found in other parts of the world, especially Europe. It’s important to note that this herb doesn’t look like the typical cabbage — it actually has dark green leaves, all of which are connected to white stalks..
It’s good to know that just one cup contains nine calories, yet it supplies significant amounts of dietary fiber, proteins as well as various other essential vitamins and minerals..
This nutrient-rich vegetable has become a staple in the diet of many health-conscious people primarily because of the tremendous health benefits it offers. Let’s check them out!
Improve Heart Health.
Bok Choy contains certain components including Vitamin B6 and folic acid — both of which are directly linked to strengthening the heart..
For the most part, these substances reduce high levels of homocysteine in the blood, which happens to increase the risk of heart disease and other cardiovascular issues..
It’s also good to point out that some minerals in the herb regulate the proper functioning of the heart, thus reducing the risk of stroke and heart attack..
Stronger Bones.
Bok Choy also does wonders to your bones — one cup of the herb contain up 72% of the recommended values of Vitamin K. For the most part, Vitamin K plays a significant role in bone metabolism by promoting bone growth..
It also contains essential minerals like zinc, magnesium, and iron, all of which can help keep your bones stable and prevent osteoporosis..
Lowers and Stabilize Blood Pressure.
Do you know that a single cup of bok choy contains up to 20% of your daily recommended amount of potassium? Well, it does and also happens to be critical for heart health..
Potassium plays a role in relieving tension on blood vessels which eventually lowers strain on the cardiovascular system..
Healthy Eyes.
Bok choy is also rich in Vitamin A — this vitamin is also loaded with carotenoids including alpha-carotene and beta-carotene. These carotenoids may prevent macular degeneration and cataracts..
It also improves night vision and decreases the risk of retinis pigmentosa. As you can see, this strange-sounding vegetable is one of the foods you need to keep your eyes in tip top shape for years to come..
Fights Cancer.
It’s also good to point out that bok choy is like many other cruciferous vegetables in the sense that it possesses certain compounds that lower the risk of cancer..
These sulfur-based compounds fight against free radicals before they get the chance to affect healthy cells and cause them to mutate — so add more bok choy to your tasty salads to kick that chronic disease out of your life!
Boost Immune System.
Bok choy also boast high amounts of Vitamin C — just one cup contains 74% of the recommended value. This simply means that this vegetable can boost the overall functionality of your immune system and that’s huge..
It’s also important to note that Vitamin C acts an antioxidant which prevents oxidative stress and chronic disease throughout the body. Finally, Vitamin C also aids the production of collagen, which in turn improves the health and appearance of the skin..
And that’s it! These are the amazing health benefits of this nutrient-dense vegetable — it’s now up to you to add more of it to your salads! Here’s to good health!
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Although not quite as popular as other green vegetables such as kale, spinach and broccoli, bok choy is a nutritional powerhouse in its own right and continues to grow in popularity. It is extremely nutrient dense which makes it popular with many health conscious individuals. In fact, some even consider it to be one of the most nutrient dense plants available. You can add it to salads, other recipes or even smoothies. Now, lets discuss some of the amazing health benefits of consuming bok choy regularly..
1. First, as mentioned previously, bok choy is packed with an amazing range of healthy vitamins, minerals and other important nutrients that are not found in many other vegetables. Specifically, it is an excellent source of vitamin K, vitamin C, folate, vitamin A, calcium, vitamin B6, iron and potassium to name just a few. Also, it is a great source of dietary fibre with just one cup of cooked bok choy containing over 6% of the daily recommended value. If that wasn’t enough, this vegetable is very low in calories..
2. Another important health benefit of bok choy is that it can help to improve overall bone health and bone strength. It can help to improve both bone mineral density and bone structure, which can help prevent certain bone related ailments, such as osteoporosis. This is largely attributed to the amazing bone healthy nutrients bok choy contains, such as magnesium, calcium, iron and zinc. The high levels of vitamin K can also help to support healthy bones and lower the risk of bone fractures, especially as we get older..
3. Wanting to boost your immune system, consuming bok choy regularly can certainly help in this regard. It contains high levels of vitamin C which work to improve and strengthen the functioning of our immune system and prevent certain diseases. As well, the high levels of vitamin C in bok choy can help to stimulate the production of white blood cells. It can also help to prevent oxidative stress and remove damaging free radicals that can lead to disease due to its strong antioxidant properties..
4. It can also help to improve the overall health of our heart and help to reduce the risk of developing cardiovascular disease. Not only is bok choy a great source of heart healthy potassium, but it is also packed with folic acid and vitamin B6. These nutrients have been found to help strengthen the heart and improve its overall health. Also, these nutrients and compounds can help to reduce homocysteine levels in the blood. Bok choy can even help to lower blood pressure, again due to its great amounts of potassium, which can help to relieve strain and tension on the blood vessels..
5. Lastly, consuming bok choy regularly can help to improve the overall health and look of our skin. Again, this is largely attributed to the excellent source of vitamin C it contains. This vitamin plays a vital and crucial role in the production of collagen, which can help the skin look more healthy and improve its appearance. The many different antioxidant compounds found in bok choy can also help to improve the health and look of the skin by eliminating skin damaging free radicals, which can help the skin look younger and more radiant..
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Bok Choy Health Benefits.
• Prevents Cancer..
• Prevents Hair fall..
• Strengthens Bones..
• Bok choy can help prevent birth defects..
• Good for Digestion..
• Improves Skin Health..
• Promotes Brain health..
• Lowers Blood Pressure..
Health Benefits of Bok Choy.
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Health Benefits of Bok Choy.
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Benefits of Bok Choy.
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Bok Choy Benefits.
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Bok choy (Brassica rapa, subspecies chinensis) is a Chinese leaf vegetable. They do not form heads but have smooth, dark green leaf blades forming a cluster resembling celery. Chinensis is popular in southern China and Southeast Asia cuisine. Being able to survive in the winter, bok choy is growing popularity in Northern Europe. Here are the 7 health benefits of bok choy..
Do you want the text version of the health benefits of bok choy? Read the full article here: http://bit.ly/dovemed-bok-choy.
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Resources:
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt Nutrition Facts & Calories. (n.d.). Retrieved July 08, 2017, from http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2378/2.
Homocysteine Studies Collaboration. (2002). Homocysteine and risk of ischemic heart disease and stroke: a meta-analysis. Jama, 288(16), 2015-2022..
Shapiro, T. A., Fahey, J. W., Wade, K. L., Stephenson, K. K., & Talalay, P. (1998). Human metabolism and excretion of cancer chemoprotective glucosinolates and isothiocyanates of cruciferous vegetables. Cancer Epidemiology and Prevention Biomarkers, 7(12), 1091-1100..
Hayes, J. D., Kelleher, M. O., & Eggleston, I. M. (2008). The cancer chemopreventive actions of phytochemicals derived from glucosinolates. European journal of nutrition, 47(2), 73-88..
Jongen, W. M. (1996). Glucosinolates in Brassica: occurrence and significance as cancer-modulating agents. Proceedings of the Nutrition Society, 55(1B), 433-446..
Whelton, P. K., He, J., Cutler, J. A., Brancati, F. L., Appel, L. J., Follmann, D., & Klag, M. J. (1997). Effects of oral potassium on blood pressure: meta-analysis of randomized controlled clinical trials. Jama, 277(20), 1624-1632..
Geleijnse, J. M., Kok, F. J., & Grobbee, D. E. (2003). Blood pressure response to changes in sodium and potassium intake: a metaregression analysis of randomised trials. Journal of human hypertension, 17(7), 471-480..
Czeizel, A. E., Dudás, I., Vereczkey, A., & Bánhidy, F. (2013). Folate deficiency and folic acid supplementation: the prevention of neural-tube defects and congenital heart defects. Nutrients, 5(11), 4760-4775..
Bestwick, J. P., Huttly, W. J., Morris, J. K., & Wald, N. J. (2014). Prevention of neural tube defects: a cross-sectional study of the uptake of folic acid supplementation in nearly half a million women. PloS one, 9(2), e89354..
Chew, E. Y., Clemons, T. E., SanGiovanni, J. P., Danis, R. P., Ferris, F. L., Elman, M. J.,… & Fish, G. E. (2014). Secondary analyses of the effects of lutein/zeaxanthin on age-related macular degeneration progression: AREDS2 report No. 3. JAMA ophthalmology, 132(2), 142-149..
Boysenberries, frozen, unsweetened Nutrition Facts & Calories. (n.d.). Retrieved July 08, 2017, from http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1856/2.
Johnson, I. T. (2002). Glucosinolates: bioavailability and importance to health. International Journal for Vitamin and Nutrition Research, 72(1), 26-31..
Weber, P. (2001). Vitamin K and bone health. Nutrition, 17(10), 880-887..
Gundberg, C. M., Nieman, S. D., Abrams, S., & Rosen, H. (1998). Vitamin K status and bone health: an analysis of methods for determination of undercarboxylated osteocalcin. The Journal of Clinical Endocrinology & Metabolism, 83(9), 3258-3266.

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Bok Choy is an incredibly healthy but often under utilized vegetable. Being high in calcium and low in oxalates makes it one of the best sources of calcium and other minerals. Just two cups of cooked Bok Choy contain almost half your RDI of iron and more protein per calorie than black beans! It also contains one of the most powerful anti-oxidants found in food called Sulforaphane that helps to fight cancer, prevent memory loss and protect our DNA..
Learn more in this video and let me know your thoughts down below and hit the like button if you learned something!
SAUTEED BOK CHOY WITH TOFU.
4 cups bok choy, chopped.
1/2 cup chopped onion.
1/2 block tofu, cut into chunks. (You can sub cooked/canned beans or another protein source).
Sauce.
1 tbsp chopped ginger.
1 tbsp peanut butter.
1 tbsp ACV.
1 pitted date.
3 tsp tamari.
1 garlic clove.
1 tbsp flax.
2-3 Tbsp water. Use more if needed..
I like the sauce thicker, but you may like it thinner. Have fun experimenting but remember, if you can always add more water, but not take it away!
Saute chopped onions and tofu chunks on medium heat. Add water to prevent sticking. Sauté for 3-5 minutes until onions cook through and become soft. In a blender or magic bullet, blend all sauce ingredients together until smooth. Add sauce and bok choy to onions and tofu and sauté until bok choy is soft. Serve hot and enjoy! PLEASE WATCH VIDEO FOR MORE IN DEPTH COOKING INSTRUCTION!
Oxalate Chart: http://bit.ly/2XeeySb.
Sulforaphane studies.
https://www.ncbi.nlm.nih.gov/pubmed/28001083.
https://www.ncbi.nlm.nih.gov/pubmed/29701207.
Vitamin A Factsheet: http://bit.ly/31A36Qs.
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Today Tyler gets into the beauty of Bok Choy. Are you a fan? Don’t forget to let us know in the comments!
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