Bok Choy: What It Is, Nutrition, Benefits, Recipes

Be it heart health, bone health, or improved immunity, bok choy is a cruciferous green vegetable that is very healthy in its benefits. Be it soups, salads, or stir-fries, bok choy not only adds variety and flavor but also makes it nutritious. However, nothing in excess is good, and bok choy also has several negatives that cannot be ignored. It can lead to allergic reactions or gastrointestinal discomfort if not moderated.

Health Shots caught up with dietician Kejal Shah, who told us about how bok chai is healthy, its nutritional value, health benefits, and the side effects of consuming it.

What is Bok Choy?

Bok choy, also known as Pak Choy, is a type of Chinese white cabbage that belongs to the cruciferous vegetable family, which includes Brussels sprouts and broccoli. “Originally from China, bok choy is the most widely consumed brassica vegetable in the country. Bok choy is a nutrient-dense vegetable that contains many important vitamins, minerals, antioxidants, and other important nutrients,” says Shah.

What is the nutritional profile of bok choy?

One cup (70 grams) of grated bok choy has the following nutritional profile:

Also, read

• Calories: 9
• Protein: 1 gram
• Total Fat: 0 grams
• Total carbs: 1.5 grams
• Total sugar: 1 gram
• Fiber: 1 gram
• Calcium: 6% of the Daily Value (DV)
• Iron: 3% of the DV
• Magnesium: 3% of the DV
• Phosphorus: 2% of the DV
• Potassium: 4% of the DV
• Zinc: 1% of the DV
• Manganese: 5% of the DV
• Selenium: 1% of DV
• Vitamin C: 35% DV
• Folate: 12% of the DV
• Vitamin A: 17% of the DV
• Vitamin K: 27% of the DV

As noted, bok choy is a good source of vitamins C and K, and it contains some fiber, which is good for digestive health and lowers the risk of chronic disease. It also provides various minerals and antioxidants.

What are the health benefits of bok choy?

Consuming bok choy can provide multiple health benefits. Check them out!

1. Bone health

Bok choy is rich in calcium, phosphorus, iron, magnesium, and vitamin K, which are essential for maintaining strong, healthy bones.

Also Read: 5 Nutrients That Build Bones Apart From Calcium

2. Heart health

It contains folate and vitamin B6, which help remove homocysteine ​​from the  and reduce the risk of heart disease. Vegetables also contain compounds that help regulate  pressure, reducing the risk of heart disease.

3. Immune support

The selenium content of bok choy contributes to a healthy immune system, aiding in the body’s defense against harmful bacteria and viruses.

4. Anti-cancer properties

The antioxidants and vitamin C in bok choy help reduce the risk of cancer. It also contains sulfur-containing compounds that benefit human health in various ways.

5. Skin health

The vitamin C in bok choy is known to fight free radicals, reducing the risk of skin damage. Its antioxidative nature treats various skin conditions and promotes collagen formation, improving overall skin health and appearance.

What are the side effects of Bok Choy?

Possible side effects of consuming bok choy include:

1. Gastrointestinal discomfort

Eating large amounts of bok choy, especially if not accustomed to a high-fiber diet, can lead to cramping and bloating.

2. Thyroid function

Bok choy contains myrosinase, which interferes with iodine absorption and impairs thyroid function. Cooking inactivates this compound, so moderate consumption of cooked bok choy is generally not a concern.

3. Allergic reactions

Some people may experience allergic reactions to bok choy because it contains proteins that act as food allergens.

4. Interaction with drugs

Bok choy is high in vitamin K, so people taking thinning medications should consult a healthcare provider before adding it to their diet.

It’s important to consume bok choy in moderation and be aware of these potential side effects, especially if you have certain health conditions or take medications.

How to include bok choy in your diet?

Here are several ways to include bok choy in your diet:

1. Eat raw in salads

Slice raw bok choy and toss with other fresh vegetables to make a salad.

2. Soups

Add chopped bok choy to the hot and sour soup.

3. Stir-fry

Stir-fry bok choy with a variety of vegetables, as its mild flavor and crisp texture make it a versatile addition to stir-fries.

4. Baked

Cut baby bok choy in half, drizzle with olive oil, and grill for a delicious and nutritious side dish.

5. Asian cuisine

Add bok choy to Asian-inspired dishes, such as fried rice, and dumplings, or as a side for stir-fries.

These preparation methods allow the unique flavor and nutritional benefits of bok choy to be enjoyed in a variety of dishes, from salads to main courses.