The word Bok Choy might conjure up images of a dwarfish boy from a remote corner of the world, but it is a green leafy vegetable that is replete with a plethora of nutrients, vitamins, and minerals. Embrace the wide range of bok choy benefits for health by the incorporation of this vegetable superfood into your diet.
What is Bok Choy?
Popularly known as Chinese cabbage, bok choy (Brassica campestris) is a green leafy vegetable that appears as a dense bunch of smooth, green leaves(1). The origin of bok choy lies in China and other parts of Asia, but it now thrives in Vietnam, Philippines, and other countries of eastern Asia and Europe. These leaves are profoundly rich in nutrients and form a significant part of the diet of Asian as well as European countries. Add bok choy benefits to salads for nutritious and colorful boost.
Bok Choy Nutrition Facts
Bok choy calories: 13 calories in 100 grams of bok choy.
Bok choy is considered a superfood owing its rich variety of nutrients. A 100grams serving of bok choy greens has the following nutrition profile:
Nutrients
- 13 kcal of energy
- 2.2g of carbohydrate
- 1.5g of protein
- 0.2g of fat
- 1mg of dietary fiber
Vitamins
- 66µg of folate
- 0.500mg of niacin
- 0.194mg of pantothenic acid
- 0.194mg of pyridoxine
- 0.070mg of riboflavin
- 0.040mg of thiamin
- 45mg of vitamin A
- 45mg of vitamin C
- 45µg of vitamin K
Electrolytes
- 252mg of potassium
- 65mg of sodium
Minerals
- 105mg of calcium
- 0.8mg of iron
- 19mg of magnesium
- 0.159mg of manganese
- 37mg of phosphorus
- 0.19mg of zinc
Phytonutrients
- 1µg of alpha-carotene
- 2681µg of beta-carotene
- 40µg of lutein-zeaxanthin
Top 7 Potent Bok Choy Benefits for Health and Beauty
1. How to use Bok Choy for the Improvement of the Strength of Bones and Teeth?
Bok choy benefits the health and strength of bones and teeth. Consumption of bok choy increases the mineral density and enhances the structure of bones. Its mineral content of calcium, magnesium, zinc, and iron protects against osteoporosis, and its high content of vitamin K prevents the degenerative weakness of bones and teeth.
2. How to use Bok Choy for the Enhancement of Blood Circulation?
Bok choy benefits the cardiovascular system by the maintenance of healthy blood flow. Consumption of baked bok choy can aid in the generation of red blood cells. The rich iron content of bok choy aids in healthy blood circulation and promotes oxygenation of the blood which helps in the maintenance of the health of different organs.
3. How to use Bok Choy Benefits to Heal Injuries Faster?
Bok choy benefits the quick healing of wounds and scars by restricting the flow of blood. Regular consumption of baked bok choy leaves help in the clotting of blood and thereby preventing profuse bleeding. It is the presence of vitamin K which is an incredible agent of blood clotting. Bok choy can also prevent heavy bleeding during menstruation and aid the cure of hemorrhoids.
4. How to use Bok Choy for the Treatment of Chronic Inflammatory Disorders?
Bok choy benefits the natural treatment of inflammatory diseases with its plethora of phytochemical compounds that act as powerful antioxidants and protect the body against oxidative stress, cell mutation, and damage caused to the body by the toxic free radicals which get destroyed by the antioxidants in bok choy.
5. How to use Bok Choy Benefits for the Health of the Eyes?
Bok choy benefits the ocular health with its high level of vitamin A, alpha-carotene and beta-carotene. The nutrients present in bok choy leaves prevent macular degeneration and protect the eyes against oxidative stress. It also helps to enhance the vision and protect the retina from deterioration.
6. How to use Bok Choy Benefits for Boosting Body Immunity?
Bok choy benefits the enhancement of the immune system with its high concentration of vitamin C. It boosts the generation of WBCs, and its antioxidants content protect the body against oxidative stress and chronic inflammatory diseases. Vitamin C is highly essential for the production of collagen which makes it highly beneficial for the healing and repair of the skin.
7. How to use Bok Choy Benefits For the Health of the Skin and Hair?
Bok choy benefits the health of the skin and hair in innumerable ways. It prevents premature aging, makes the skin glow with health, makes it soft and supple, and protects it against skin cancer and oxidative stress with its rich antioxidant content. Consumption of baked bok choy helps to keep the scalp supple and healthy. It cures scalp and hair diseases like hair fall, hair thinning, scalp psoriasis, dandruff, and blistering.
How to Cook Bok Choy?
Bok choy is a delicious leafy green vegetable, cooked by using different methods, the most popular of which are listed below:
1. Bok choy: Sauteed
- Chop the stems and leaves of the bok choy and stir-fry them with garlic and ginger in a few tablespoons of vegetable oil
- Add a little vegetable broth to the sautéed bok choy and serve after seasoning the dish with salt, pepper, and chili flakes
2. Bok choy: Steamed
- Steam the leaves and stems of baby bok choy either by using an electric steamer or with conventional methods of placing a metal rack on a vessel containing boiling water, and then putting the bok choy stems and leaves in the steamer rack
- Steamed bok choy is delicious and makes for a wonderfully healthy and nutritious snack.
3. Bok choy: Grilled
- Grilled bok choy can be prepared by coating the chopped stems and leaves of bok choy with butter and then cooking the buttered bok choy over an electric grill, barbecue, or charcoal grill
Bok choy Recipes
Garlic Bok Choy Saute Recipe
Ingredients
- One pound of tender bok choy leaves and stems
- Two tablespoons of olive oil
- Three cloves of raw garlic
- One lemon
- One teaspoon of salt
- One teaspoon of pepper
- One teaspoon of chili flakes
Procedure
- Discard the outermost stalks of bok choy and cut out the leaves and stems
- Rinse the bok choy with cold water and scrub the leaves and stems to remove the stubborn impurities and dirt
- Slice the bok choy into equal-sized quarters and pat them dry
- Put the bok choy aside
- Add the olive oil, minced garlic cloves, chili flakes, salt and pepper to a saucepan
- Turn on the heat and start cooking on a medium flame
- Stir the contents of the pan now and then until the oil begins bubbling
- Toss the bok choy into the saucepan along with half a teaspoon of salt
- Wait until the lower part of the bok choy acquires a brownish color
- Stir a little and then flip the bok choy over to the uncooked side
- Wait for a couple of minutes until the leaves wither, and the white parts of the bok choy begin to soften but, remains crunchy
- Transfer the bok choy to the plate along with the garlic
- Discard the leftover oil if any
- Cut the lemon into halves and slice one half of the lemon into thin wedges
- Squeeze the lemon wedges to extract the juice
- Sprinkle a teaspoon of lemon juice all over the bok choy platter and serve hot after garnishing it with lemon wedges.
Bok choy and chicken Recipe
Ingredients
- 500g of boneless chicken
- Two tablespoons of virgin olive oil
- Two cups of sliced bok choy
- Two tablespoons of minced ginger
- 1/2 a tablespoon of cornstarch
- 1/2 a tablespoon of soy sauce
- One tablespoon of oyster sauce
- 1/2 a teaspoon of sesame oil
- One teaspoon of sugar
- One teaspoon of powdered white pepper
- Water
Procedure
- Mix the cornstarch with soy sauce to make a paste
- Dip the boneless chicken pieces into this paste and make sure that every inch of the chicken gets coated with the paste
- Let the chicken get marinated for about half an hour
- Blend the oyster sauce, water, sesame oil, white pepper, and sugar to prepare the sauce
- Add some wine to adjust the consistency of the sauce
- Keep the sauce aside. Add the olive oil in the wok and heat it
- Stir fry the chicken in the oil until it turns white or opaque
- Place the chicken in a dish and set it aside
- Add some more oil to the wok and then toss in the minced ginger along with the chicken for a quick couple of stirs
- Toss in the bok choy along with the sauce into the wok and saute it until it gets cooked but remains crunchy and crisp
- Transfer the contents of the wok into the platter and serve hot with steamed and fragrant rice
Bok Choy Side Effects
- Hypothyroidism: Hypothyroidism is an endocrinal disorder that is characterized by the under activity of the thyroid gland. Consumption of bok choy causes hypothyroidism.
- Consumption of excessive bok choy during the pregnancy phase can cause uterine problems, bleeding, and miscarriage.
- Topical application of bok choy extract on the scalp and the skin can trigger allergies and rashes.
Conclusion
Despite the quirky name, bok choy is incredibly beneficial for health. From enhancing the body immunity to protecting the heart, kidneys, liver, and lungs, consumption of bok choy benefits the preservation of healthy physiological functioning and help to stay fit and fine.
Frequently Asked Questions
1. Can you eat raw Bok Choy?
Raw bok choy is not only edible but delicious too. Toss in a cup of cold and crispy bok choy leaves into a bowl of salad for a healthy and nutritious dish.
2. How long does bok choy last?
Bok choy stays fresh for about 3-4 days when refrigerated. To enhance the shelf life, store the bok choy leaves and stems in an airtight ziplock bag and store it in the refrigerator.
3. Does bok choy taste good?
Bok choy possesses a slightly bitter note in its taste. Its taste is milder than mustard when taken raw with salads. Bok choy tastes best when grilled, steamed, or stewed in soups and curries.
