Bok choy contains vitamins A, B1, B2, B3, B5, B6, C, E, and K. It also has betaine, choline, and folate. This cruciferous vegetable also contains fiber and protein.
Bok choy also has the following minerals:
- Calcium
- Copper
- Iron
- Magnesium
- Manganese
- Phosphorus
- Potassium
- Selenium
- Zinc
Here are just some of the health benefits of eating bok choy.
It can boost immunity.
The vitamin C in bok choy can strengthen the immune system. The vegetable contains selenium which can stimulate killer T-cell production. This can then prevent illnesses caused by invading viruses and bacteria.
It can help prevent cancer.
Bok choy can lower your risk of breast, colon, colorectal, lung, ovarian, and prostate cancer. It is also full of beneficial antioxidants like vitamin C and E, indole-3-carbinol, indole, isothiocyanates, lutein, nitrile, sulforaphane, thiocyanates, and zeaxanthin.
The antioxidants indole, nitrile, and sulforaphane help prevent cancer since they can inactivate carcinogens and protect cells from DNA damage. According to several studies, eating multiple servings of cruciferous vegetables weekly can lower your risk of breast, colorectal, lung, and prostate cancer.
It can improve bone health.
Bok choy is full of nutrients that are good for bone health:
- Calcium and phosphorus are essential minerals found in teeth and bones.
- Iron and zinc can boost the growth and production of collagen.
- Vitamin K reduces fracture rates and increases bone density in people who have osteoporosis.
It can improve eye health.
Bok choy is chock-full of beta-carotene and vitamin A that can both help prevent cataracts, improve low-light vision, and treat dry eyes. Beta-carotene can also help treat macular degeneration, an eye condition that results in vision loss. (Related: Amazing Health Benefits Of Bok Choy.)
It can improve skin health.
Bok choy has vitamin C which can grow collagen, a protein that is crucial for hair and skin health. Collagen can improve your complexion and smooth wrinkles.
It can minimize inflammation.
Bok choy has vitamin K and omega-3 fatty acids that can lower your risk of inflammation, which is associated with various health conditions. The vegetable also has choline and polyphenols that can minimize inflammation.
It improves heart health and reduces blood pressure.
Bok choy has calcium, magnesium, and potassium that can help lower your blood pressure naturally. The potassium in bok choy can limit the negative side effects of sodium, which can damage the cardiovascular system.
The vitamin K in bok choy is also needed for blood clotting/coagulation. This process helps prevent excessive bleeding both inside and outside the body.
The human body needs vitamin K to produce the proteins needed for the clotting process. An individual who is vitamin K deficient doesn’t have enough of these proteins and one of the symptoms of a deficiency is bleeding too much.
Additionally, bok choy has folate and vitamin B6 which can both help prevent the accumulation of homocysteine. Experts believe homocysteine is linked to heart problems and damage blood vessels.
It reduces your risk of Type 2 diabetes.
Research suggests that cruciferous vegetables like bok choy can help people with diabetes manage their blood sugar levels. Bok choy is very low on the glycemic index, which is a must for any anti-diabetes diet.
Consult a healthcare professional before you increase your intake of bok choy, especially since the vegetable is goitrogenic. This means bok choy has chemicals that interfere with thyroid hormone production. Additionally, bok choy is rich in vitamin K. If you are taking blood-thinners (e.g., warfarin) talk to a medical expert before you add this vegetable to your diet.
Adding bok choy to your diet can help lower your cancer risk and boost your heart health.
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