09 Feb Health Benefits of Bok Choy: Boost Immunity, Bone Health, and More
Bok choy, scientifically known as Brassica rapa and sometimes called pak choi, is a dark green vegetable native to China. As part of the Brassicafamily, it closely resembles other cruciferous vegetables like kale, broccoli, and Brussels sprouts. While it’s widely consumed in Asian cuisine, it continues to gain popularity in other areas of the world due to its many health benefits. Bok choy’s crunchy texture and ability to absorb flavor make it a prominent ingredient in various dishes. For example, it’s often used in salads, stir-fries, and soups, as it adds bulk and a plethora of nutrients. Bok choy is rich in health-promoting nutrients, such as vitamin A, vitamin C, and vitamin K, calcium, and folate. When included in a well-balanced diet, bok choy’s micronutrient profile can support immune function, bone health, and other markers of health.
May Promote Bone Health
Many of the minerals in bok choy, including calcium, phosphorus, vitamin K, and zinc, can help maintain bone health. Bones are the primary storage site of calcium, adding to their strength and structure. Unfortunately, the body can’t produce its own calcium, so it has to be consumed through dietary intake. Bok choy offers a highly absorbable form of calcium. Bok choy also contains small amounts of zinc and iron, both of which support bone health. Zinc plays a significant role in the production of collagen, a protein found in the joints and skeletal system necessary for bone strength and structure. Iron, on the other hand, is essential for vitamin D metabolism, a priority in preventing osteoporosis.
May Support Heart Health
Adding bok choy to a well-balanced diet may help reduce the risk of developing cardiovascular disease. The leafy green vegetable contains potassium, magnesium, and calcium, all minerals that play a role in regulating blood pressure. Some research has found that consuming leafy green vegetables is linked to a lower incidence of cardiovascular disease and a promising strategy for preventing cardiovascular disease events. Bok choy also contains a hefty dose of vitamin C, which has been linked to lower cardiovascular disease mortality. The antioxidant and anti-inflammatory properties of bok choy, due to its vitamin C content, can promote healthy blood flow by maintaining vascular responsiveness and integrity.
May Support Weight Management Efforts
Bok choy is low in calories and rich in vital micronutrients, supporting overall well-being and weight management efforts. Its fiber and water content make it a filling vegetable, which can help satiate hunger without adding many calories to the day’s total. Plus, it plays a role in appetite control by increasing feelings of fullness, making it less likely for you to reach for a less nutrient-dense snack between meals. Furthermore, bok choy can be prepared in several different ways, adding variety to your intake. For those who prefer a crunchy snack, consider roasting bok choy halves. Those who want to add fiber and vitamins to their rice side dish can sautée the vegetables with olive oil and garlic before mixing it in. The possibilities are endless.
May Reduce the Risk of Cancer
Like other cruciferous vegetables, bok choy may exhibit anti-cancer properties. While these properties are likely multifactorial, much of their chemopreventive effects are thought to be related to their glucosinolate content. Current research has shown that glucosinolates and their breakdown products operate under anti-inflammatory and antioxidant mechanisms. Still, there is a need for continued research on a much larger scale. Additionally, bok choy contains a small amount of selenium, a trace element that has shown an inverse association with the risk of prostate cancer, lung cancer, esophageal cancer, and gastric cancer. Recent studies have found that high selenium exposure may reduce the risk of many cancers through differing mechanisms. There are 0.35 micrograms (mcg) of selenium in 1 cup of shredded bok choy, so one serving may not constitute high selenium exposure, but it can support daily intake.
How to cut bok choy
Let’s find out the ways one by one.
How to cut bok choy for stir-frying
For all stir-frying recipes, you can either cut them into halves or quarters based on the size of the bok choy. Or cut into smaller single pieces. Let’s go through it one by one.
- How to cut baby bok choy in halves: Trim the root if necessary but don’t cut too much to keep the leaves attached. Take a bok choy and slice it lengthwise in one direction to halve the bok choy.
- To cut middle-size bok choy into quarters: Slice the halved bok choy lengthwise into halves first and then one more time to make 4 separate quarters. You can further cut the large pieces into smaller ones.
- Single smaller pieces: If the bok choy contains lots of solids or is quite large in size, you will need to trim the stems, then slice it in half lengthwise, and then chop across the bok choy.
How to chop bok choy
In some of the recipes like bok choy rice, you may need to chop bok choy. Follow the steps to chop the bok choy:
Chopping bok choy is quite simple. Here are the steps:
- Cut off the stem: cut off and discard stems. For larger bok choy, cut off a 2 cm.
- The leaves will be separated at this stage, then place the leaves on a cutting board, layered one by one. Cut them lengthwise first. Then chop both of the stems and leaves into small pieces.
- For Halved and quartered bok choy, rinse them under running water and separate the stalks to clean the dirt among the layers. Then soak in clean water for around 10 minutes. Drain completely before cooking.
- For sliced or pieced bok choy, cut them first and then wash them in clean water 2 or 3 times. Drain completely before cooking.
How to cut bok choy for ramen and soups
I love to use bok choy for soups, either in wonton soup, reman soup, or a basic tofu bok choy soup. We have discussed the techniques, now let’s make the decisions. My favorite way of cutting bok choy for wonton soup and ramen soup is to cut it into quarters or simply separate the leaves. Because in this case, it can work better as decoration as whole pieces.
However, if you need to combine it into some fine soups like west lake beef soup or similar hot and sour soup, chopping it into smaller pieces is a better idea.
How to clean bok choy after cutting
After the cutting process, you will still need to clean them before cooking. Follow the steps and make sure the bok choy is well-cleaned and prepared. The cleaning method is also depending on the cutting process.
Nutritional Facts of Bok Choy
Bok choy, is a low-calorie, nutrient-dense vegetable. Its beautiful green hue adds a pop of color to many different dishes, while its nutrient content enhances their nutritional profiles.
One cup of shredded bok choy provides:
- Calories: 9
- Fat: 0.14 grams (g)
- Protein: 1.1 g
- Carbohydrates: 1.5 g
- Fiber: 0.7 g
- Vitamin A: 156 mcg (17% daily value)12
- Vitamin C: 31.5 mg (35% daily value)12
- Vitamin K: 31.8 mcg (27% daily value)12
With less than 10 calories per cup, bok choy is an efficient way to increase your vitamin C and K intake without skewing your macronutrient intake. However, because Chinese cabbage is rich in vitamin K, those on blood-thinning medications need to be mindful of their intake. Vitamin K plays a role in blood clotting, so significant changes in your vitamin K intake can interfere with the effectiveness of blood thinners.
Risks of Eating Bok Choy
While bok choy offers many health benefits, it may also present potential risks for some people when consumed in large amounts. For example, 1 cup of shredded bok choy provides 27% of the recommended daily vitamin K. Since vitamin K is directly involved in blood clotting, those taking blood thinning medication must be mindful of their portion sizes. Abruptly changing your vitamin K intake can interfere with the effectiveness of these medications and cause alarming health concerns. Still, most people do not need to avoid bok choy and other leafy greens altogether. A registered dietitian can help navigate the ins and outs of nutrition and its potential interactions with prescribed medications. Additionally, raw bok choy contains an enzyme called myrosinase, which may affect thyroid function by preventing the body from absorbing sufficient iodine. Still, cooking the leafy green deactivates the myrosinase, and moderate servings of raw bok choy do not contain alarming amounts of the enzyme.
Tips for Consuming Bok Choy
Bok choy, including all its parts, can be a delightfully nutritious addition to many meals. It’s a staple ingredient for many dishes in Asian cuisine, particularly soups and stir-fries. Here are some tips for preparing and incorporating bok choy into a well-balanced diet:
- Shred bok choy and mix it with other fresh veggies to make a refreshing salad.
- To make a nutrient-dense stir-fry, chop bok choy and cook it in a pan with crispy vegetables like carrots, bell peppers, and broccoli.
- Dice bok choy and mix into a fried rice side dish.
- Cut the bok choy lengthwise and roast the halves.
- Sautée shredded bok choy with garlic, olive oil, and diced mushrooms for a nutrient-dense addition to many meals.
A Quick Review
Bok choy is a nutrient-dense and versatile leafy green vegetable native to China. It’s often used in Asian cuisine as a staple ingredient for dishes such as stir-fries, soups, and salads. It’s low in calories but contains a significant amount of vitamins C and K, making it a welcomed addition to many healthy diets. Bok choy offers many health benefits through its antioxidant and anti-inflammatory properties. It may support cardiovascular and bone health while potentially reducing the risk of certain types of cancer. Since raw bok choy contains myrosinase, those concerned about their thyroid function may need to cook down the leafy green before consumption. Additionally, those taking a blood thinner need to be mindful of their intake as bok choy is rich in vitamin K. If you have concerns about bok choy’s potential risks, seek guidance from your healthcare provider or registered dietitian.
CURATED BY OZZIE SMALL
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