The benefits of bok choy are countless, including improving bone health and boosting immunity.If you want to know more, read on
Bok choy is a green vegetable from the cruciferous family, and its benefits are quite healthy, including heart health, bone health, and boosting immunity. Whether in soups, salads, or stir-fries, bok choy not only adds variety and flavor, but also boosts its nutritional value. However, overconsumption is not good, and bok choy has many disadvantages that cannot be ignored. If not taken in moderation, it can cause allergic reactions and gastrointestinal discomfort.
Health Shots reached out to nutritionist Kejal Shah. He told us more about how healthy bok choy is, its nutritional value, health benefits and side effects of eating bok choy.
What is bok choy?
Bok choy, also known as bok choy, is a type of Chinese cabbage that belongs to the cruciferous vegetable family, which includes Brussels sprouts and broccoli. “Bok choy, native to China, is the most widely eaten cruciferous vegetable in the country. Bok choy is a highly nutritious vegetable containing many essential vitamins, minerals, antioxidants, and other important nutrients. ,” says Shah.
What is the nutritional content of bok choy?
1 cup (70 grams) of shredded bok choy contains the following nutritional information.
- Calories: 9
- Protein: 1 gram
- Total fat: 0 grams
- Total carbohydrates: 1.5 grams
- Total carbohydrates: 1 gram
- Dietary fiber: 1 gram
- Calcium: 6% of daily value (DV)
- Iron: 3% of DV
- Magnesium: 3% of DV
- Phosphorus: 2% of DV
- Potassium: 4% of DV
- Zinc: 1% of DV
- Manganese: 5% of DV
- Selenium: 1% of DV
- Vitamin C: 35% of DV
- Folic acid: 12% of DV
- Vitamin A: 17% of DV
- Vitamin K: 27% of DV
As mentioned earlier, bok choy is a good source of vitamins C and K, and it also contains some fiber, which is important for digestive health and reducing the risk of chronic disease. It also provides various minerals and antioxidants.
What are the health benefits of bok choy?
Consuming bok choy provides a variety of health benefits. Please check it!
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 bone-building nutrients other than calcium
2. Heart Health
It contains folic acid and vitamin B6, which helps remove homocysteine from the blood, which may lower your risk of heart disease. This vegetable also contains compounds that help regulate blood pressure, reducing your risk of heart disease.
3. Immune support
The selenium found in bok choy contributes to a healthy immune system and helps the body defend against harmful bacteria and viruses.
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4. Anticancer effect
The antioxidants and vitamin C found in bok choy may help reduce the risk of cancer. It also contains sulfur-containing compounds that may benefit human health in a variety of ways.
5. Skin health
The vitamin C found in bok choy is known to fight free radicals and reduce the risk of skin damage. Its antioxidant properties treat a variety of skin conditions, promote collagen formation, and improve the overall health and appearance of the skin.
What are the side effects of bok choy?
Possible side effects of taking bok choy include:
1. Gastrointestinal discomfort
Eating large amounts of bok choy can cause cramps and bloating, especially if you’re not used to a high-fiber diet.
2. Thyroid function
Bok choy contains myrosinase, which can interfere with iodine absorption and impair thyroid function. Cooking deactivates this compound, so consuming cooked bok choy in moderation is usually not a concern.
3. Allergic reactions
Bok choy contains proteins that act as food allergens and may cause allergic reactions in some people.
4. Interaction with drugs
Because bok choy is rich in vitamin K, people taking blood-thinning medications should consult their health care provider before incorporating bok choy into 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 are taking medications.
How can I incorporate bok choy into my diet?
There are several ways to incorporate bok choy into your diet.
1. Eat raw in salads
Make a salad by shredding raw bok choy and tossing it with other fresh vegetables.
2. Soup
Add the chopped bok choy to the hot and sour soup.
3. Stir-fry
Bok choy has a mild flavor and crunchy texture that makes it a versatile addition to stir-fries and stir-fried with a variety of vegetables.
4. Grill
Cut bok choy in half, drizzle with olive oil and grill for a delicious and nutritious side dish.
5. Asian food
Try incorporating bok choy into Asian dishes like fried rice, dumplings, or as a side to stir-fries.
These cooking methods allow you to enjoy bok choy’s unique flavor and nutritional benefits in a variety of dishes, from salads to main courses.
