10 Health Benefits of Bok Choy
Bok Choy is also known as leafy Chinese-cabbage one of the wonderful vegetable cultivated in many regions throughout the world with numerous health advantages. The scientific name of Bok Choy is Brassica campestris L. It belongs to the family Chinensis . It is believed that this wonderful vegetable native to the East Asia, but now it is also cultivated widely all over the world for domestic and commercial purpose.
Due to various types of Vitamin, Minerals and nutrients, present in the Bok Choy it has lots of health benefits. Among that some of the health benefits of Bok Choy include improving bone health, prevent various types of cancer, prevents the risk of Osteoporosis, reduce the cholesterol level, improves cardiovascular health, improves skin health, helps in weight loss, contain antibacterial and antioxidant content, improves digestion and prevents signs of aging.
Nutritional Value of Bok Choy:
Bok Choy contains lots of Vitamin, Minerals and other components. Some of the vitamins Bok Choy has Vitamin A, Vitamin C, Vitamin K, Folate, Niacin, Pyridoxine, Pantothenic acid and Choline. Bok Choy also contains Omega 3 fatty acids, Omega 6 fatty acids, dietary fiber, sodium and potassium, which have lots of health advantages. Apart from this Bok Choy also contains minerals such as calcium, magnesium, iron, protein, zinc, copper and selenium. The best part of the Bok Choy is, it contains zero cholesterol.
Bok Choy Improves Bone Health:
Bok Choy is highly rich in calcium, which is very good for our bone health and it also helps to keep our bone strong. As we all know calcium is the one of the important elements of our bone; it helps to improve the bone density to keep our bone stronger and healthy. Studies have been proven that consumption of calcium rich food, such as Bok Choy on a regular basis can improve the bone strength and also helps to prevent various types of bone related issues such as osteoporosis. Beside this Bok Choy is highly rich in Vitamin K, which is very beneficial to stop the loss of bone mineralization in our body.
Bok Choy Improves Cardiovascular Health:
Due to the high amount of plant chemicals found in Bok Choy, such as thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane, and isothiocyanates, which is very beneficial to reduce the bad cholesterol level from our body, such as LDL cholesterol and improve the good cholesterol level, such as HDL cholesterol, which is very good for our cardiovascular health and to prevent various types of heart related disease such as heart stroke, heart attack, etc. Besides these Bok Choy is highly rich in dietary fiber, which is also very helpful to reduce the cholesterol level in our body.
Bok Choy Prevents the Risk of Cancer:
Bok Choy is highly rich in various types of antioxidant like, vitamin A, vitamin C and plant chemicals, such as thiocyanates, indole-3-carbinol, lutein, zeaxanthin, sulforaphane, and isothiocyanates. All these antioxidants are very beneficial in preventing the risk of various types of cancer. Its fights against free radicals and neutralized them, so that they should not do any oxidative damaged to our healthy cells and these free radicals are the main cause of various types of cancer. Different studies have been proven that consumption of Bok Choy on a regular basis can reduce the risk of various types of cancer, such as prostate cancer, breast cancer, colon cancer and ovarian cancer.
Bok Choy Prevent Diabetes:
Due to the presence of high amount of dietary fiber in Bok Choy, it is considered as a super food for diabetes. Dietary fiber helps to slow down the sugar absorption in the blood and control the sugar levels, which helps to reduce the risk of diabetes. Besides this Boy Choy contains a low glycemic index, which means, consumption of Bok Choy cannot improve the glucose level in our blood stream, so that those who are suffering from diabetes, they can consume this vegetable in their daily diet on a regular basis without any fear.
Bok Choy Improves Eye Health:
Boy Choy is highly rich in Vitamin A, which is very beneficial for our eye health and is also helping to prevent the retina damage. Different studies have been proven that consumption of vitamin a rich food such as Bok Choy can improve the eyesight and prevent various types of eye related issues such as macular degeneration and cataract because it has antioxidant properties.
Bok Choy Good For our Skin:
Due to the high amount of Vitamin C, it is very good for our skin health. As we already discussed above vitamin C is a strong antioxidant, which prevent the oxidative damage in our skin cells caused by free radicals, these free radicals are the main cause of various types of skin related issues, such as wrinkles, dark spots, signs of aging, etc.
Bok Choy Helps in Weight Loss:
Due to the high amount of dietary fiber present in Bok Choy, it is very beneficial in weight loss. Fiber helps to keep our stomach feel fuller for a longer period of time, so that we should feel hungry. Beside this Bok Choy is very low in calories, consumption of 100 grams of Bok Choy can only provide 13 calories of energy, thus it can help in reducing the total daily calorie intake, which is very essential in weight loss regime.
Bok Choy Reduces Blood Pressure:
Bok Choy contains high amount of potassium, which helps to reduce the blood pressure and keep our cardiovascular system healthy. Potassium acts as a vasodilator, which means it reduces the strain from the blood vessels and provide smooth passage to blood through arteries, which helps to lower the blood pressure of our body and prevents various types of cardiovascular related issues such as hypertension.
Bok Choy Prevents the Risk of Anemia:
Due to the high amount of vitamin k and Iron present in Bok Choy, it is very good for our overall health and helps to prevent the risk of anemia. As we all know anemia is a disease of iron deficiency in our body. So consuming of iron rich food, such as Bok Choy can improve the iron level in our body, which helps the production of hemoglobin in our body that helps to bind oxygen and other essential nutrient in red blood cells, so that it can supply to each part of the body cells.
Bok Choy Boost Immune System:
Bok Choy is highly rich in Vitamin C, which is very beneficial for our overall health and it also boost our immune system. Vitamin C is very important for our body. It fights against free radicals and prevent oxidative damage to our cells. Vitamin C also helps to increase the production of white blood cells, thus helps to boost in the immune system. Different studies have been proven that consumption of Bok Choy on a regular basis can prevent the risk of various types of common disease, such as cold, fever, cough, flu, etc.
Nutritional Facts Of Cabbage, chinese (pak-choi), raw
||Value per 100 g
|Total lipid (fat)||g||0.20|
|Carbohydrate, by difference||g||2.18|
|Fiber, total dietary||g||1.0|
|Vitamin C, total ascorbic acid||mg||45.0|
|Vitamin A, RAE||µg||223|
|Vitamin A, IU||IU||4468|
|Vitamin E (alpha-tocopherol)||mg||0.09|
|Vitamin D (D2 + D3)||µg||0.0|
|Vitamin K (phylloquinone)||µg||45.5|
|Fatty acids, total saturated||g||0.027|
|Fatty acids, total monounsaturated||g||0.015|
|Fatty acids, total polyunsaturated||g||0.096|
|Fatty acids, total trans||g||0.000|