1. Bok Choy Facts
2. Types of Bok Choy
3. Bok Choy Nutritional value
4. Bok Choy Health Benefits
Bok Choy or Pak Choi is a type of Chinese Cabbage. It's scientific name Brassica rapa subsp. chinensis indicates it is a cabbage variety. It is a member of the cruciferous family of vegetables, which also includes broccoli, kale, collard greens, cabbage, mustard greens, cauliflower, and brussels sprouts
History and Origin
Bok Choy has been known by it's name since it's origin in China around 5,000 years ago. The word Choy in Chinese means "leafy vegetable" and Bok means "white". Bok Choy being a white leafy vegetable. It is grown throughout China, Korea and neighbouring countries, however it is now also harvested in California and parts of Canada. It was introduced to North America during the 19th century by Chinese immigrants and throughout the rest of the western world by the 20th century. It is known to be one of the most important of the Asian greens and has been used in China for both consumption and medicinal purposes for centuries.
- • White bok choy
- • Shanghai bok choi
- • Pak choi red
Vegetables " Bok Choy " ( Nutritional value )
Nutritional value per 100 g
Cabbage, chinese (pak-choi), cooked, boiled, drained, without salt
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Nutrient ( Proximate's )
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Unit
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Value
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Daily Value %
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|
Energy
|
kcal
|
12
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0.6%
|
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Protein
|
g
|
1.56
|
3.1%
|
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Total lipid (fat)
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0.16
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0.2%
|
|
|
Carbohydrate, by difference
|
g
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1.78
|
0.6%
|
|
Fiber, total dietary
|
g
|
1.0
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3.5%
|
|
Sugars, total
|
g
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0.83
|
|
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Minerals
|
|||
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Calcium, Ca
|
mg
|
93
|
7.1%
|
|
Iron, Fe
|
mg
|
1.04
|
5.7%
|
|
Magnesium, Mg
|
mg
|
11
|
2.6%
|
|
Phosphorus, P
|
mg
|
29
|
2.3%
|
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Potassium, K
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mg
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371
|
7.8%
|
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Sodium, Na
|
mg
|
34
|
1.4%
|
|
Zinc, Zn
|
mg
|
0.17
|
1.5%
|
|
Copper, Cu
|
mg
|
0.019
|
2.1%
|
|
Manganese, Mn
|
mg
|
0.144
|
6.2%
|
|
Selenium, Se
|
mcg
|
0.4
|
0.7%
|
|
Vitamins
|
|||
|
Vitamin C, total ascorbic acid
|
mg
|
26.0
|
28.8%
|
|
Thiamin (B-1)
|
mg
|
0.032
|
2.6%
|
|
Riboflavin (B-2)
|
mg
|
0.063
|
4.8%
|
|
Niacin NE (niacin) (B-3)
|
mg
|
0.428
|
2.6%
|
|
Pantothenic acid (B-5)
|
mg
|
0.079
|
1.5%
|
|
Vitamin B-6
|
mg
|
0.166
|
9.7%
|
|
Folate DFE (dietary folate) (B-9)
|
mcg
|
41
|
10.2%
|
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Vitamin B-12
|
mcg
|
0.00
|
|
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Vitamin A, RAE (retinol)
|
mcg
|
212
|
23.5%
|
|
Vitamin E (alpha-tocopherol)
|
mg
|
0.09
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0.6%
|
|
Vitamin D (D2 + D3)
|
mcg |
0
|
|
|
Vitamin K (phylloquinone)
|
mcg
|
34.0
|
28.3%
|
|
Lipids
|
|||
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Saturated Fatty Acids
|
g
|
0.021
|
|
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Monounsaturated Fatty Acids
|
g
|
0.012
|
|
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Polyunsaturated Fatty Acids
|
g
|
0.077
|
|
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Trans Fatty Acids
|
g
|
0.000
|
|
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Carotenoids
|
|||
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Beta-Carotene
|
mcg
|
2549
|
|
|
Lutein + zeaxanthin
|
mcg
|
38
|
|
|
Alpha-Carotene
|
mcg
|
1
|
|
|
Reference Values are based on a 2,000 Calorie Intake, for Adults and Children 4 or More Years of Age. Your daily values may be higher or lower depending on your calorie needs.
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|
Percentages are roughly approximated using (RDA) Recommended Dietary Allowances for adults. Source: USDA United States Department of Agriculture
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Reference Values for Nutrition - FDA U.S. Food and Drug Administration
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Bok choy Nutritional Value
This member of the cabbage family is one of the highest nutritionally ranked vegetables containing an excellent amount of nutrients
Bok Choy contains a wealth of vitamins A, C & K and has a great source of calcium, magnesium, potassium, manganese, and iron. Like all Asian greens, it is extremely nutritious.
This member of the cabbage family is one of the highest nutritionally ranked vegetables containing an excellent amount of nutrients. The vitamin A content enhances the functioning of the immune system, while vitamin C is an antioxidant that shields the body from free radicals.
Bok choy supplies potassium for healthy muscle and nerve function, and vitamin B6 for carbohydrate, fat, and protein metabolism. The concentration of antioxidants in Bok Choy can provide the required benefits which is of no comparison to antioxidant supplements.
- REDUCE OSTEOPOROSIS RISK
Vitamin K makes bones stronger - PROTECTION AGAINST SOME CANCERS
Content of dietary fiber and vitamins - HELP FIGHT INFECTIONS
Vitamin C helps the body develop resistance - HELP MANAGE WEIGHT
Very low calories - IMPROVES SKIN
Vitamin C content improves skin texture
- HELP FIGHT ALZHEIMERS
Vitamin K limits neuronal damage in the brain - CAN LOWER BLOOD CHOLESTEROL LEVELS
Antioxidant content - IMPROVE HEART HEALTH
Potassium and Iron content - HELP WITH INFLAMMATION
Choline (nutrient) aids in the transmission of nerve impulses - HELP YOUR IMMUNITY
Selenium content improves immune system
References
Nutrient Database - USDA (United States Department of Agriculture)
Reference Values for Nutrition - FDA U.S. Food and Drug Administration
Reduce osteoporosis risk (Bok choy and the Vitamin K it contains can help strengthen bones and may reduce the risk of osteoporosis). Bok choy is rich in Vitamin K, a crucial nutrient for bone health that aids in the mineralization and maintenance of bone structure. It also provides calcium, magnesium, and zinc, which are vital for building and maintaining strong bones.
Bok choy offers protection against some cancers (due to its high content of anti-cancer compounds, including fiber, vitamins C and A, folate, and selenium, which help prevent cell damage, reduce inflammation, and promote healthy digestion). As a cruciferous vegetable, it contains special compounds called glycosylates that have demonstrated cancer-fighting properties. The dietary fiber in Bok choy supports a healthy digestive system, which is linked to a lower risk of colorectal cancer.
Help fight infections (Bok choy can help the body develop resistance to infections (because it is a rich source of Vitamin C, a powerful antioxidant and essential nutrient that supports the immune system's ability to fight off bacteria and viruses by stimulating white blood cells). Vitamin C is also crucial for producing collagen, which strengthens the skin and other barriers that prevent pathogens from entering the body.
Help manage weight (Very low in calories (1-cup of raw Bok choy contains about 9 calories, making it a nutrient-dense, low-carb, and low-fat choice for healthy diets and weight loss).
Improves skin (Vitamin C in Bok choy helps improve skin texture by supporting collagen production, which provides skin firmness and elasticity, and by acting as an antioxidant to protect against environmental damage like sun and pollution). This antioxidant action and collagen support contribute to smoother, healthier-looking skin.
Help fight Alzheimer's (Bok choy contains Vitamin K1 and may help fight Alzheimer's disease by protecting neurons from damage and reducing inflammation). Research indicates Vitamin K's role in sphingolipid metabolism and its anti-inflammatory and anti-apoptotic effects, with high consumption of green leafy vegetables like Bok choy linked to slower cognitive decline.
Improve heart health (Bok choy can help lower cholesterol due to its high fiber content, which binds to and removes bile acids from the body, prompting the liver to reduce cholesterol production). It also contains antioxidants, like Vitamin C, that protect cells from oxidative damage, and other phytonutrients that support heart health.
Help with inflammation (Bok choy supports the body's fight against inflammation through its antioxidant properties, including Vitamin C, and its choline content, which helps maintain healthy cell membranes and the transmission of nerve impulses). The choline in Bok choy also contributes to muscle movement, memory, and lipid absorption, and it plays a crucial role in preserving the structural integrity of cell membranes, which are vital for cell function and nerve impulse transmission.