BOK CHOY

Bok choy, a cruciferous green vegetable, is a member of the Brassica family. It’s also called pak choi or Chinese cabbage. Unlike most cruciferous vegetables grown in the United States, such as cabbages, Brussels sprouts, and broccoli, this particular variety of Brassica doesn’t form a “head”. Instead, it’s a non-heading cabbage that has thick crunchy white stems and broad green leaves.

Bok choy is native to China, where it has been eaten for more than 1,500 years. While not as well-known in the United States as other types of cabbages and cruciferous vegetables, it’s also been cultivated in North America for more than 100 years. The vegetable is easy to prepare and is a common ingredient in Asian soups and stir-fries.

Health Benefits Of Bok Choy

Bok choy is a good supplement of vitamins, minerals, fibers, and other nutrients that make it a must in the diet. It is rich in antioxidants that promote health. Along with being healthy it also has a crunchy and delicious taste. Health benefits of bok choy include :

• Lowers the Risk of Heart Disease — Bok choy contains folate and vitamin B6 which help in lowering the risk of developing heart disease. Homocysteine in large amounts can damage our blood vessels and can increase the risk of heart problems so, these nutrients help in removing homocysteine from our blood.
• Studies have shown that diets high in leafy green vegetables create a lower risk of developing any kind of heart disease.
• It is also high in potassium and calcium which help in lowering high blood pressure and lowers the risk of heart-related problems.
• Boosts Immune Health– Bok choy contains a nutrient called selenium that contributes to a healthy immune system, enabling our body to fight all harmful viruses and bacteria.
• Aids in the Prevention of Cancer- Studies show that cruciferous vegetables such as bok choy are full of cancer-fighting compounds like vitamins C and E, beta-carotene, fibers, and selenium.
• Vitamin C, vitamin E, and beta-carotene: powerful antioxidants that help in preventing cell damage. Thus, lowering the risk of developing cancer.
• Selenium: slow down the growth rate of tumors.
• Fibers: keeps your digestive system healthy and can help to prevent colon cancer

Nutrients in Bok Choy

Bok choy is a vegetable which contains a lot of nutrients and is filled with many essential nutrients i.e. vitamins, minerals, antioxidants, and many other. It has:

• Vitamins A, C, K
• Vitamins B1, B2, B3 and B6
• Calcium, potassium, magnesium
• Selenium
• Zinc
• Copper

The risks of consuming bok choy in the diet:

• Like all cruciferous vegetables raw bok choy contains an enzyme called myrosinase which can hinder thyroid function by preventing our body from absorbing iodine but Cooking it nicely can deactivate it.
• Bok choy also contains glucosinolates which can prevent cancer in small doses but can be toxic in large doses, especially to people who are already ill.
• It also contains salicylates, which are related to aspirin. IF a person is sensitive to aspirin he should first consult a doctor.
• Bok choy contains Vitamin K which helps in blood clotting, which may cause problems to individuals taking blood thinners. So, Firstly you should consult your doctor before adding it to your diet.