Taste, Benefits, How to Prepare It

Bok choy is a Chinese cabbage that is often used in Asian cuisine, especially soups and stir-fries. This vegetable is similar to celery at the stem and tapers into green leaves that gather at the top. Bok choy is a cruciferous vegetable, along with broccoli and kale. It belongs to the Brassicaceae (called Cruciferae) a family of plants that contain many health-promoting nutrients.

This article examines the nutritional and health benefits of eating bok choy, including how to prepare it and whether one wants to avoid it.

Nutrition Facts: 1 Serving of Bok Choy

One serving of green leafy vegetables like bok choy is one cup of loosely packed raw leaves. According to the US Department of Agriculture (USDA), a 1-cup serving, or 70 grams (g), of raw bok choy leaves has the following nutritional profile:

• Calories: 9
• Protein: 1 g
• Fat: 0 g
• Total Carbohydrates: 1.5 g
• Fiber: 0.7 g
• Vitamin C: 35% of the Daily Value (DV)
• Vitamin K: 27% DV
• Vitamin A: 17% dv
• Folate: 12% dv
• Calcium: 6% dv
• Manganese: 5% dv
• Iron: 3% DV
• Magnesium: 3% DV

Bok choy is a good source of vitamins C and K and provides a variety of other vitamins and minerals that support overall well-being.

Compounds and Nutrients

Bok choy is packed with it phytonutrients and compounds known to benefit health.

Bok choy and other greens are rich in antioxidants, which are compounds that help protect your cells from stress and oxidative damage. Without antioxidants, your body becomes more susceptible to inflammation and disease. Vitamin C is one of the main antioxidants in bok choy.

As a cruciferous vegetable, bok choy also contains sulfur-containing compounds glucosinolates. These compounds are responsible for the bitter taste and pungent smell of these veggies but they also provide many health benefits.

The Benefits of Eating More Bok Choy

Eating bok choy is a great way to add more nutrients and health-promoting compounds to your diet.

When bok choy is cut or chewed, its glucosinolate compounds are broken down by an enzyme called myrosinase and produce other known compounds isothiocyanates. One of the best studied isothiocyanates is found in cruciferous veggies sulforaphane. Sulforaphane is known to have anti-cancer and heart-protective effects and helps maintain healthy cells and genes.

Glucosinolate and isothiocyanates have been studied for their potential cancer prevention activity and their heart, brain and musculoskeletal health benefits.

The vitamins and minerals found in bok choy provide additional benefits, such as:

• Potassium, magnesium, and calcium help support normal blood pressure regulation, an important factor in heart health.
• Folate and vitamin B6 may help protect the health of your blood vessels by inhibiting a compound called homocysteine, reducing the risk of stroke.
• Magnesium, calcium, and vitamin K in bok choy support bone health.

When to Jump on Bok Choy

Are there any downsides to bok choy? For most people, bok choy is a healthy addition to the diet when consumed in moderation. In large amounts, however, bok choy may be at risk of side effects, albeit in rare cases.

For example, one case study found that high concentrations of isothiocyanates in the body can interfere with the proper absorption of iodine by your thyroid and cause a very underactive thyroid. Note that in this case, a woman ate 14-21 cups of bok choy every day for months, which is probably too much for most people to eat.

Research on the possible thyroid effects of eating bok choy (or other vegetables containing isothiocyanates) is limited. To reduce your risk, simply eat bok choy in normal amounts as you would other vegetables. In addition, cooking bok choy inactivates myrosinase, eliminating this risk altogether.

Inspiration Bok Choy Meal Prep

One of the best things about preparing meals with bok choy is that you can eat all parts of the plant, including the green leaves and white stem, if you choose. It has a strong smell and a slightly bitter taste that goes well with some recipes.

If you’ve never used bok choy before, you’ll notice that it looks different than a round head of cabbage you probably see in the grocery store. The good news is that it can be prepared in a variety of delicious, healthy ways. In addition, some research suggests that cooking, for example in stir-fries, increases the concentration of certain antioxidants.

Here are some ideas:

• Shred raw bok choy to make coleslaw or toss it with other greens to make a salad.
• Slice the whole plant lengthwise, then drizzle with olive oil and sprinkle with seasoning before roasting in the oven.
• Dice it to add to soups or stir-fries.
• Chop bok choy and saute on the stove with olive oil and seasoning, which can be added to protein bowls, used to top pasta dishes, or served on its own as a side dish.
• Finely chop it and add it to fried rice with other veggies.
• Quarter the garlic bok choy and add it to a sauté pan with garlic, shallots, olive oil, soy sauce, and sesame oil and cook until the desired texture is achieved.

Be creative. However you decide to try bok choy in the kitchen, you’ll be adding flavor, texture and nutrition to your meals.

Summary

Bok choy is a type of Chinese cabbage and cruciferous vegetable. It is best known for its uses in Asian cuisine, such as soups and stir-fries, but bok choy can be eaten raw or cooked. It is rich in antioxidants, vitamins, minerals, and compounds called glucosinolates and isothiocyanate, studied for their anticancer, anti-inflammatory, and heart, brain, and musculoskeletal health benefits.

If you like leafy greens and cruciferous veggies, try this one to add a unique taste and variety of nutrients to your diet.