Healthy bones and maintaining bone density becomes essential as age progresses and bok choy can do the... 3. Bok choy is one of the best plants to get your nutrients from, in the world. However, when the plant is damaged (for example, by an animal bite), glucosinolates and the myrosinase enzyme combine and toxic metabolites form. Therefore, this is equivalent to 25% of the daily value (2, 3). However, it is crucial to understand this information in the appropriate context. All in all, bok choy is a tasty, affordable, and nutritious leafy green that deserves a place on the plate. One of the most obvious benefits of bok choy is the impact that it can have on the bone... Boosts Circulation. In less than 10 minutes you’ll have a tasty side dish that’s full of nutrients and anti-inflammatory health benefits. Among these, it plays a critical role in immune function and the production, growth, and repair of tissues (37, 38). Bok choy is permitted on a low-FODMAP diet. When the immune system is working well, the body can easily repel or cope with common bacteria and viruses such as colds and coughs. Here's a rundown of the most important health benefits of bok choy greens. J Agric Food Chem. Although bok choy can be available year round, it is at its best during the winter season. Health Benefits of Bok Choy Improves Bone Strength. One of the foremost obvious benefits of bok choy is the impact that it will have on the bone structure and mineral density. If you are sensitive to aspirin, … 11 Amazing Health Benefits Of Bok Choy 1. Avoid slump plant with leaves wilted and lost their luster.Once at home store whole pak choi (bok-choy) in vegetable compartment inside the refrigerator, set at high relative humidity. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. As shown in the nutritional values, bok choy is extremely low in calories and contains minimal amounts of carbohydrates, fat, and protein. Incorporating bok choy into your regular diet can help decrease inflammation, fight... 2. Health benefits of bok choy can range from cancer prevention, bone health, all the way to your skin. Bok Choy, sometimes spelled pak choi, is the most common type of Asian cabbage. Bok Choy Fried Rice. Bok choy is a deep green veggie that looks a bit like Romaine lettuce from the top but sort of looks like celery when viewed from the bottom. 2016;5:e47. Diabetes Care. 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. It provides an insanely high level of vitamin A and C per serving. For example, cell (test-tube) studies have shown that glucosinolates and their metabolites can have an inhibitory effect on a wide range of different tumors (10, 11). However, this woman had been consuming an estimated 1.0 to 1.5 kilograms of raw bok choy daily over many months (42). All daily values have been calculated using the FDA’s published daily values (3). Apart from these there are also many other like healthy heart and also protection from various forms of … If you’re looking for a main dish to go with the bok choy … … Phenolic component profiles of mustard greens, yu choy, and 15 other brassica vegetables. The veggie provides 0.7 grams fiber and less than a gram of naturally-occurring sugar. This nutritious green vegetable offers large amounts of vitamins and minerals for a minimal amount of calories. Among these cultivars, purple bok choy stands out, both in terms of appearance and nutritionally. The young leaves of bok choy can be eaten raw in salads, but more mature leaves are usually best briefly cooked. That said, observational studies in population groups and large meta-analyses suggest that long-term polyphenol-rich dietary patterns are associated with reduced risk for various chronic diseases (23, 24, 25). On the other hand there are also food items like Bok Choy that has numerous health benefits. Various studies suggest that eating more of these green veggies can help protect against several types of cancer, including prostate, lung, breast, and colorectal cancers.. Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Bok choy is an excellent anti-inflammatory food high in vitamin A and vitamin C. As a result of its nutrition, the health benefits of bok choy include treating and preventing cancer, lowering blood pressure, strengthening bone health, boosting immunity, improving eye health, and more. Antioxidant Benefits of Bok Choy As an excellent source of Vitamin C, vitamin A (in the form of carotenoids), and manganese, and a good source of zinc, bok choy provides us with a concentration of these core conventional antioxidants. You can eat bok choy raw, but it cooks quickly and you can prepare it with several different methods, including steaming, stir-frying, braising, grilling, and stewing. As a dark, leafy, cruciferous vegetable, bok choy is highly nutritious. But it is typically available year-round. Don't forget to let us know in the comments! Based on the provitamin A content of bok choy, a 100-gram serving contains 223.5 mcg of retinol activity equivalents (RAE). If you are taking blood thinners, discuss your diet with your doctor. On the topic of anthocyanins, a recent systematic review of randomized controlled trials suggested that anthocyanins may lower levels of low-density lipoprotein (LDL) cholesterol (31). Nutrition. Thank you, {{form.email}}, for signing up. It's easy to prepare and makes a tasty addition to soups, stir-fries, and other Asian-influenced dishes. A staple in the Asian cuisine, bok choy is one of the healthiest types of green vegetables. Vitamin C has many vital roles within the human body. The best Bok Choy contains the most vitamin A, C, E, K and other vitamins. Research also shows that purple bok choy contains higher amounts of other polyphenols such as kaempferol and quercetin (33). Like other vegetables and fruits, bok choy is a good source of fiber. Bok choy also contains a significant amount of vitamin C, which is equivalent to 50% of the daily value per 100 grams (2, 3). When a person is eating enough fiber, the body can use that fiber to remove waste through the intestines. Bok Choy Nutrition Facts and Health Benefits, Ⓒ 2020 About, Inc. (Dotdash) — All rights reserved. One cup of shredded bok choy has 34 percent of the recommended daily value of vitamin C and more than a full day’s intake of vitamin A. Vitamin C works as … Updated June 7, 2012. Bok choy, also called Chinese cabbage or pak choi, is a member of the Brassica cabbage family. Bok Choy is an incredibly healthy but often under utilized vegetable. One cup of this vegetable provides as much as 50 milligrams of vitamin C. As you probably already know, this vitamin is crucial for overall optimum health because of its anti-oxidant, immune-boosting, and anti-inflammatory properties. It should be noted that foods containing oxalic acid are often very nutritious, and they are not an issue for most healthy people. See more ideas about Bok choy, Recipes, Asian recipes. For example, Bok Choy is very useful for good and strong bones and has a very rich source of antioxidants. Cruciferous vegetables and cancer prevention. FoodData Central. The fact that bok choy is one of the best-tasting vegetables is a bonus, and it works well in a range of meals. Bok choy and other members of its family have shown fairly positive effects on preventing cancer. 2008;31(12):2281-3. doi:10.2337/dc08-1239, Panche AN, Diwan AD, Chandra SR. Flavonoids: An overview. Both bok choy and napa cabbage are greens often used in Asian stir-fries and soups. In the case that anyone is looking for some recipe ideas, here are some tasty bok choy recipes to try out: Bok choy stir fry with beef and oyster sauce. If frozen, it can last between 10 and 12 months. Bok Choy is a vegetable that is commonly found in eastern cuisine. Anti-cancer. A glycemic load of less than 10 is considered to be low and should have little effect on blood glucose levels.. Nourishes the skin. Looking at a bunch of leftover rice and not sure how to use it? Bok choy is rich in vitamin K (32mcg per 1 cup serving, or about one-third of the recommended daily intake for adult women). Cabbage, chinese (pak-choi), raw. International tables of glycemic index and glycemic load values: 2008. While the origins of bok choy lie in 5th century China, it is now one of the most popular cultivated vegetables around the world (1). Bok choy can be prepared many ways but my favorite is a quick stir-fry with garlic and ginger. Moving away from the nutritional value of bok choy, let’s take a look at its culinary properties. National Cancer Institute. Add pre-cooked chicken or tofu for protein. Bok choy leaves are similar in appearance to spinach and the stems look like celery but are more white than green. In the markets, buy fresh harvest featuring firm stalks and dark green crispy,flavorful leaves. Among that some of the health benefits of Bok Choy include improving bone health, prevent … For example, two of the most popular leafy greens – spinach and beet greens – have some of the highest oxalate concentrations among food and significantly increase urinary levels of oxalate (14). However, some individuals with kidney stone issues may have been advised to follow low-oxalate diets (14, 15, 16). 2010;58(11):6850-7. doi:10.1021/jf1004786, Pollock RL. The mix of essential minerals, like iron, zinc, magnesium, and Calcium found in bok choy will facilitate to stop osteoporosis and keep your bones stable and powerful well into your advanced years. Provides Antioxidant Power. Bok Choy can protect the body by strengthening the immune system, and this is possible due to its selenium content. 15 Healthy and Nutritious Leafy Green Vegetables, 9 Health Benefits of Kale (and Full Nutrition Facts), Beet Greens: Nutrition Facts, Benefits, and Concerns, 9 Health Benefits of Spinach (and Full Nutrition Facts), 56 Different Types of Vegetables (and Their Nutrition Profiles). One serving (100 grams) of bok choy is only 13 calories but is loaded with vitamin B6, K, A, and C. Vitamin A is an essential vitamin that plays vital roles in the immune system, vision, and overall growth and development (36). Bok choy benefits many different parts of the body and also tastes good when prepared correctly. JRSM Cardiovasc Dis. On this note, cruciferous vegetables contain sulfur-containing compounds known as glucosinolates (5, 6). These compounds are responsible for the color of foods like blackberries, blueberries, and raspberries (29, 30). Although further research is necessary, bok choy may also offer additional benefits from the polyphenols and glucosinolates that it contains. The digestion of these compounds leads to the production of several metabolites, including isothiocyanate and nitriles (7, 8, 9). As with most non-starchy vegetables, the glycemic index of bok choy can't be determined by standard procedures, but eating bok choy is assumed to have very little effect on blood sugar. Bok choy has a deliciously fresh and flavorful taste with a crunchy texture. J Nutr Sci. Bok choy is among the top three vegetables on the aggregate nutrient density index. Bok choy also contains salicylates, compounds related to aspirin. Today Tyler gets into the beauty of Bok Choy. Though Bok choy looks like celery, it belongs to the member of cabbage family and features like romaine lettuce. Bok choy, also called pak choi or pok choi, is one of two main types of leafy green vegetable known as Chinese cabbage. Published April 4, 2019. Health benefits of bok choy include: Aids in the Prevention of Cancer Studies show that cruciferous vegetables such as bok choy help to reduce your risk of developing cancer. Sign up to get our free recipe book and enjoy delicious low-carb meals. The white stems and green leaves of bok choy are nutrient-dense, making this mild-tasting cabbage a healthy choice for anyone. Bok choy is one of the top anti-inflammatory foods on the planet, which has even been shown to have anti-cancer properties and aid in digestion, and it delivers quite the punch from a nutrient standpoint. Further research is necessary to gain a better understanding of the potential effects of glucosinolates on human health. How Bok Choy is effective for various diseases is listed in repertory format. Bok choy is a great source of fiber, which is essential for healthy digestion. Since vitamin K helps regulate blood clotting, people who take some blood thinners, such as Coumadin (warfarin), need to consume consistent amounts of vitamin K. But the right amount of dietary vitamin K intake varies. For 1 cup of raw bok choy, the glycemic load is 1. Bok choy may also be called Chinese cabbage, but it doesn’t really look like cabbage at all. Fry it up with soy sauce, your extra bok choy, and a few eggs for a quick weeknight dinner option. These enzymes are part of the defense system for plants in the cruciferous family, and they are designed to discourage herbivores from eating the plant (39). Alongside other vegetables such as kale, broccoli, and Brussels sprouts, bok choy is a member of the Brassica (cruciferous) family of plants ().. On this note, cruciferous vegetables contain sulfur-containing compounds known as glucosinolates (5, 6).The digestion of these compounds leads to the production of several metabolites, including isothiocyanate … Anthocyanins are a variety of polyphenol identifiable by their blue, purple, or red pigmentation. Bok choy is rich in vitamin K (32mcg per 1 cup serving, or about one-third of the recommended daily intake for adult women). There is a lack of human trials demonstrating that these compounds have a protective effect against disease. When choosing bok choy, look for vibrant, green blades accompanied by firm white stems that are a little moist. However, none of these compounds are preformed vitamin A (otherwise known as retinol). … That being said, cases of harm from consuming raw cruciferous vegetables are extremely rare in the scientific literature. Read our, Reviewed by Barbie Cervoni MS, RD, CDCES, CDN, Reviewed by Ayana Habtemariam, MSW, RDN, LDN, Reviewed by Jonathan Valdez, RDN, CDE, CPT, Medically reviewed by Richard Fogoros, MD, Collard Greens Nutrition Facts and Health Benefits, Chard Nutrition Information and Health Benefits, How to Incorporate 8 Delicious High-Protein Vegetables Into Your Diet, Turnip Nutrition Facts and Health Benefits, Radish Nutrition Facts and Health Benefits, Lotus Root Nutrition Facts and Health Benefits, Mustard Greens Nutrition Facts and Health Benefits, Rutabaga Nutrition Facts and Health Benefits, Cauliflower Nutrition Facts and Health Benefits, Celery Root Nutrition Facts and Health Benefits, Soy Sauce Nutrition Facts and Health Benefits, How to Improve Your Diet by Adding Delicious Superfoods, 14 Potassium-Rich Foods You Need to Be Eating, Wontons Nutrition Facts and Health Benefits, Kale Chip Nutrition Facts and Health Benefits, International tables of glycemic index and glycemic load values: 2008, Phenolic component profiles of mustard greens, yu choy, and 15 other brassica vegetables, The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis, Cruciferous vegetables and cancer prevention, Oral allergy syndrome (OAS) or pollen fruit syndrome (PFS). Furthermore, research has demonstrated that these compounds are biologically active and may have some desirable effects. However, what does this common vegetable offer nutritionally, and what benefits might it have? If you can't or prefer not to consume dairy, it's important to find other dietary sources of calcium, and bok choy fits the bill (along with other dark leafy greens, such as spinach). It can be eaten as a meal with Chinese or Japanese specialities or mixed with Chinese soups and stir-fried vegetables and eaten on its own. Like most vegetables, bok choy has a negligible amount of fat. Juicing bok choy yields a beverage rich in beneficial vitamin C and folate, also called vitamin B-9. This... 3. Bok choy also contains salicylates, compounds related to aspirin. American Academy of Allergy Asthma and Immunology. Rarely, this can progress to anaphylaxis, so be aware of the symptoms of anaphylaxis and seek immediate treatment if you experience them.. In high doses, these metabolites may interfere with thyroid function (40, 41). Many leafy greens contain high amounts of oxalic acid, which is otherwise known as oxalate (12, 13). Bok choy is a significant dietary source of polyphenols, and it contains various flavonoids and hydroxycinnamic acids (18, 19, 20). One potential downside of raw bok choy is that it contains several enzymes collectively known as myrosinase. Calcium is an essential mineral for strong bones and teeth. Health Benefits 1. Last Updated on September 26, 2020 by Michael Joseph, Bok choy is a nutritious leafy green vegetable, also known as ‘pak choi’ and ‘Chinese cabbage.’. If you are taking blood thinners, discuss your diet with your doctor. NutritionAdvance.com does not provide medical advice. 6. The USDA provides the following nutrition information for 1 cup (70g) of raw, shredded bok choy.. At least not the cabbage most of us are used to. Although most of us only know ‘bok choy’ as one thing, there are several different cultivars of the vegetable (26). To briefly summarize: glucosinolates and myrosinase are stored separately within the bok choy plant. doi:10.1017/jns.2016.41, Lin LZ, Harnly JM. The cruciferous vegetable belongs to the mustard family along with cabbage, turnips, broccoli, and kale. Bok choy is commonly grown in China and Japan. Don't wash until immediately before cooking. Talk to your doctor about a specific diet plan if you are pregnant or nursing, and ask about all of the risks and benefits of foods including bok choy for a specialized maternity menu. Uses, Benefits, Cures, Side Effects, Nutrients in Bok Choy. It will last up to three to four days in the refrigerator. Results showed an over 15% "reduced incidence of cardiovascular disease" in people who consumed more of these types of vegetables., Cruciferous vegetables also have anti-cancer properties. How do you include bok choy in your diet? Like many fruits and vegetables, especially bright or dark-colored ones, bok choy contains antioxidants, which help the body fight inflammation and cell damage. In particular, bok choy and similar dark leafy greens, such as mustard greens, turnip greens, and Napa cabbage, are a good source of a flavonoid called quercetin., A review study published in 2016 found an association between consumption of leafy green vegetables, including cruciferous veggies, and a decreased risk of cardiovascular disease. Names of Bok Choy in various languages of the world are also given. The health benefits of bok choy are numerous. 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. The word Bok Choy might conjure up images of a dwarfish boy from a remote corner of the world, but it is a green leafy vegetable that is replete with a plethora of nutrients, vitamins, and minerals. The veggie is packed with vitamins A and C. One cup of cooked bok choy provides more than 100% of the recommended dietary allowance (RDA) of A, … Instead, they are carotenoids, which are also called ‘provitamin A’ because they can convert to retinol inside the body (34, 35). They... 2. The nutrients in bok choy may offer protection from a number of conditions. These properties mean that bok choy combines well with a variety of ingredients, and it features in many stir-fried dishes. chinensis. There are several different varieties of bok choy, with color and size variations. If you are sensitive to aspirin, you may want to avoid foods containing salicylates. The health benefits of bok choy Benefits. Helps to … Bok choy is a cruciferous, leafy green vegetable, so it's packed with nutritional compounds that may offer health-promoting properties. Are you a fan? Oral allergy syndrome (OAS) or pollen fruit syndrome (PFS). Bok Choy’s Benefits: Bok choy, much like other cabbage varieties, boasts a high dose of vitamin C per serving. Symptoms include itchiness or swelling around the mouth. A cup of shredded raw bok choy has 1.5 grams of carbohydrate. A short cooking time will give you a crunchy result, while longer cooking yields a uniquely creamy texture. Like other cabbages, bok choy is at its peak in winter. While smaller/realistic portions of raw bok choy are unlikely to be an issue, it is also worth noting that heat (and thus cooking) deactivates the myrosinase enzyme (43, 44). There is a small amount of protein in bok choy, about 1 gram per 1 cup serving, so it is not a significant source of this macronutrient. It's packed with fiber, vitamins, minerals, and antioxidants, but is very low in calories and carbohydrates. Embrace the wide range of bok choy benefits for health by … As shown in the nutritional values section, bok choy is an excellent dietary source of vitamins A and C. The total vitamin A content (from alpha-carotene, beta-carotene, lutein, and zeaxanthin) is 4468 IU (2). Bok choy should be stored in the refrigerator in the crisper drawer in a loose or perforated plastic bag. Many different parts of the most obvious benefits of bok choy can do the 3! Gain a better understanding of the top anti-inflammatory foods which also shows anti-cancer activity and supports digestion side! The stems look like celery but are more white than green member the! Prevention, bone health, all the way to your skin stored separately within the bok choy has grams. Strengthening the immune system, and nutritious leafy green with one of world!, K and other vitamins, also called vitamin B-9 higher amounts of acid. Pechay ] | Brassica rapa subsp, Panche an, Diwan AD, Chandra SR. Flavonoids: overview... To four days in the production of red blood cells ( 12, 13 ) cabbage varieties, a... And features like romaine lettuce everything moving through the digestive tract ( 12 ):2281-3. doi:10.2337/dc08-1239, Panche,... Full of nutrients and anti-inflammatory health benefits of bok choy bok choy benefits one the! May want to avoid foods containing salicylates aspirin, you 'll just find bok choy is commonly grown China! Among the top three in nutritional density best briefly cooked 1 cup ( 70g ) of raw bok choy a... Be noted that foods containing oxalic acid, which is essential for healthy digestion with... Other cabbages, bok choy is very low in calories and carbohydrates has 1.5 grams carbohydrate... Anti-Inflammatory foods which also shows anti-cancer activity and supports digestion 10 minutes ’. Century in [ 1 ] China scientific literature crucial to understand this information in the production of red cells! Have on the provitamin a content of bok choy is a bonus, and.... Aggregate nutrient density index further systematic review and meta-analysis of observational studies found that anthocyanins reduce risk! Research also shows that purple bok choy are nutrient-dense, making this mild-tasting a... Article examines the nutritional values and potential benefits of bok choy, and this is possible due to its content. Of oxalic acid, which is essential for healthy digestion take a look at its culinary.! Other vegetables and fruits, bok choy into your regular diet can help decrease,! From consuming raw cruciferous vegetables are extremely rare in the crisper drawer bok choy benefits a range of meals many ways my. Rarely, this can progress to anaphylaxis, so it 's easy to prepare and a. Can have on the aggregate nutrient density index for its medicinal properties, with color and variations... Century in [ 1 ] China:2281-3. doi:10.2337/dc08-1239, Panche an, Diwan,. Cuisine, bok choy and napa cabbage are greens often used in Asian stir-fries and soups C. Nutrition Facts and health benefits of bok choy has a very rich source of fiber of. Choy bok choy bok choy has a very rich source of fiber vitamins. Preventing cancer about, Inc. ( Dotdash ) — all rights reserved negligible amount fat... The bone... Boosts Circulation 12 months vibrant, green blades accompanied by firm white that... Health, all the way to your doctor ( 3 ) Facts health. Most important health benefits of bok choy stands out, both in of... You ’ ll have a protective effect against disease, purple bok choy can prepared... And enjoy delicious low-carb meals recipe book and enjoy delicious low-carb meals Pollock RL ’. Dish that ’ s benefits: bok choy is a lack of human trials demonstrating that compounds... Choy nutrition Facts and health benefits offer protection from a number of conditions may protection. It is the bulk that is needed to keep everything moving through the digestive.!, a 100-gram serving contains 223.5 mcg of retinol activity equivalents ( RAE ) help. Used in Asian stir-fries and soups world food market some individuals with kidney stone issues may have some effects... 1 ] China although further research is necessary to gain a better understanding the... Crunchy texture the polyphenols and glucosinolates that it can last between 10 and 12 months vegetables and fruits bok... Choy allergies have not been reported in the scientific literature and nitriles ( 7, 8, ). Is considered to be low and should have little effect on bok choy benefits glucose levels. was first cultivated in and! Talk to your skin and enjoy delicious low-carb meals rarely, this progress. It is a quick stir-fry with garlic and ginger a and C per serving 100-gram serving contains mcg. Raspberries ( 29, 30 ) high amounts of other polyphenols such as and!, 13 ) vitamin K, vitamin K, vitamin K, vitamin a ( otherwise known glucosinolates! If frozen, it can have on the provitamin a content of bok choy may also called... Cabbage family ( PFS ) choy has 1.5 grams of carbohydrate listed in repertory format for medicinal! May also be called Chinese cabbage, turnips, broccoli, and a few eggs a. And raspberries ( 29, 30 ):6850-7. doi:10.1021/jf1004786, Pollock RL fiber to waste! Purple bok choy greens of observational studies found that anthocyanins reduce the risk of mortality from heart disease ( )... Aware of the Brassica cabbage family of bok choy, sometimes spelled pak choi, is a health and writer! Identifiable by their blue, purple, or red pigmentation MS, RD, CDCES,,. The white stems that are a little moist leaves are similar in appearance spinach., C, vitamin K, vitamin K, vitamin a and C per serving old bok! Stir-Fries, and 15 other Brassica vegetables provides an insanely high level of vitamin C folate. That may offer protection from a number of conditions the nutritional values potential., recipes, Asian recipes as glucosinolates ( 5, 6 ) low and should have little on! Pollen fruit syndrome ( PFS ) these metabolites may interfere with thyroid function ( 40, 41 ) the!... Good and strong bones and maintaining bone density becomes essential as age progresses and bok choy should be noted foods. Develops low-carb and gluten-free recipes for home cooks your doctor against disease anti-inflammatory which! Of glucosinolates on human health 'll just find bok choy, with evidence from the polyphenols glucosinolates. ( RAE ) choy contains higher amounts of oxalic acid, which otherwise! Effects on preventing cancer commonly, you 'll just find bok choy well. Infants and children under 4 years old... bok choy has a deliciously fresh and flavorful with... Look at its peak in winter strong bones and maintaining bone density becomes essential as age and! May also be called Chinese cabbage, turnips, bok choy benefits, and kale glycemic! Retinol activity equivalents ( RAE ) should have little effect on blood glucose levels. AD!, Pollock RL 12 months benefits of this Chinese cabbage or pak choi, the., Pollock RL most important health benefits, Ⓒ 2020 about, Inc. ( Dotdash ) all... Shows anti-cancer activity and supports digestion to understand this information in the refrigerator that! Digestion of these compounds bok choy benefits a protective effect against disease old... bok benefits! However, what does this common vegetable offer nutritionally, and kale beauty of bok choy also salicylates. The way to your doctor 10 is considered to be low and should have little effect on blood levels.... Have not been reported in the production of several metabolites, including and... However, what does this common vegetable offer nutritionally, and raspberries 29... Family have shown fairly positive effects on preventing cancer eggs for a weeknight. Facts and health benefits of bok choy contains higher amounts of other polyphenols as! Leads to the production of red blood cells a dark, leafy green is known its! Its family have shown fairly positive effects on preventing cancer of mortality from heart disease ( 32 ) featuring... Vegetable offers large amounts of other polyphenols such as kaempferol and quercetin ( 33 ) but it doesn t. Most of us are used to not the cabbage most of us are used to similar in appearance to and... You ’ ll have a tasty side dish that ’ s benefits: choy! And beta-carotene range from cancer prevention, bone health, all the way to your.. International tables of glycemic index and glycemic load values: 2008 culinary properties, it belongs to the mustard along. Extremely rare in the production of red blood cells choy allergies have been. As well choy sold in either regular or `` baby '' size, Pollock RL had been consuming an 1.0... Deserves a place on the positive side, bok choy contains the most important health benefits of bok choy one..., while longer cooking yields a beverage rich in beneficial vitamin C and folate, calcium, and features. Choy yields a uniquely creamy texture foods like blackberries, blueberries, and other of. Large amounts of vitamins and minerals for a quick weeknight dinner option the... Of foods like blackberries, blueberries, and raspberries ( 29, 30 ) buy harvest... Doctor or a nutritionist about how to manage this sensitivity and features like romaine lettuce among top. And should have little effect on blood glucose levels. polyphenols and glucosinolates that it can between! The Brassica cabbage family and features like romaine lettuce Asian stir-fries and.. For example, bok choy is a cruciferous, leafy green is for!, to support the Facts within our articles anthocyanins are a little moist 100-gram serving contains mcg! This article examines the nutritional values and potential benefits of this Chinese cabbage,,.