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THE HEALTH BENEFITS OF BOK CHOY

Medically reviewed by Natalie Butler, R.D., L.D. — Written by Megan Ware, RDN,
L.D. — Updated on November 9, 2023
* Benefits
* Nutrition
* Diet
* Bok choy vs. spinach
* Risks

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Bok choy can be a nutritious addition to a balanced diet. Health benefits may
include reducing the risk of health issues, such as heart disease, diabetes, and
cancer.

Bok choy, pak choi or Chinese white cabbage, belongs to the cruciferous family
of vegetables. First cultivated in China thousands of years ago, bok choy is now
available all over the world. Other cruciferous vegetables include kale,
broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, rutabaga, and
turnips.

These vegetables are a good supply of nutrients and are low in calories. They
are well suited to a healthful diet.

BENEFITS

The nutrients in bok choy may offer protection from a number of conditions.

PROTECTION FROM CANCER

Share on PinterestBok choy is a cruciferous vegetable that can provide valuable
nutrients.

Bok choy and other cruciferous vegetables have certain anti-cancer properties.

StudiesTrusted Source have shown that some people who eat more cruciferous
vegetables have a lower risk of developing lung, prostate, and colon cancer.

Bok choy contains folate. Folate plays a roleTrusted Source in the production
and repair of DNA, so it might prevent cancer cells from forming due to
mutations in the DNA.

Bok choy also contains vitamin C, vitamin E, and beta-carotene. These nutrients
have powerful antioxidant properties that help protect cells against damage by
free radicals.

Unlike most other fruits and vegetables, bok choy contains the mineral selenium.

Selenium helps to detoxifyTrusted Source some cancer-causing compounds in the
body. Selenium also prevents inflammation and decreases tumor growth rates.

Cruciferous and other vegetables also offer protection because they provide
fiber. Fiber keeps the stool moving. This keeps the bowel healthy and reduces
the risk of developing colorectal cancer.

Fibrous foods also feedTrusted Source healthy gut bacteria, which affects
overall health, metabolism, and digestion.

BONE HEALTH

The iron, phosphorous, calcium, magnesium, zinc, and vitamin K in bok choy all
contribute to building and maintaining bone structure and strength.

Iron and zinc play crucial roles in the production and growth of collagen.

Phosphorus and calcium are both important in bone structure. However, proper
bone growth needs a careful balance of both these nutrients. A diet that
contains too much phosphorus and not enough calcium can result in bone loss.

Vitamin K helps maintain the balance of calcium in the bones, which means it
might help reduce the risk of bone fractures.

BLOOD PRESSURE

Potassium, calcium, and magnesium are all present in bok choy. They can help
decrease blood pressure naturally.

According to an article in the American Journal of Clinical Nutrition, people
should increase their intake of potassium. Some evidence shows that consuming
4,700 mg of potassium daily decreases blood pressure caused by high sodium
intake.

The same article notes that many people consume too much sodium, which increases
the risk of developing high blood pressure. people should consume no more than
1500 milligrams (mg) of sodium per day.

HEART HEALTH

Bok choy’s folate, potassium, vitamin C, and vitamin B-6 content, coupled with
its lack of cholesterol, all help to maintain a healthy heart.

A National Health and Nutrition Examination StudyTrusted Source (NHANES)
published in 2011 found a “significantly higher” risk of cardiovascular disease
among people who consumed too much sodium and not enough potassium.

Vitamin B-6 and folate prevent the buildupTrusted Source of a compound known as
homocysteine. Excess homocysteine in the body can damage blood vessels and lead
to heart problems.

INFLAMMATION

Choline helps withTrusted Source sleep, muscle movement, learning, and memory.
It also helps cells in the body to keep their shape and helps absorb fat and
reduce chronic inflammation.

IMMUNITY

The selenium found in bok choy has been found to improve immune response to
infection by stimulating the production of T-cells that identify and kill
invading bacteria and viruses.

SKIN

Collagen, the skin’s support system, relies on vitamin C. Vitamin C is an
essential nutrient that has antioxidant properties that may help prevent damage
caused by the sun, pollution, and smoke. Vitamin C also promotes collagen’s
ability to smooth wrinkles and improve overall skin texture.

TYPE 2 DIABETES

Some studiesTrusted Source have suggested that cruciferous vegetables can help
people with diabetes to maintain their blood sugar levels. However, a
meta-analysis published in 2018 concluded that the evidence for such a link was
“not convincing.”

The American Diabetes Association describe non-starchy vegetables, including
cruciferous vegetables, as “one food group where you can satisfy your appetite.”

NUTRITION

Share on PinterestLike other vegetables and fruits, bok choy is a good source of
fiber.

According to the United States Department of AgricultureTrusted Source (USDA)
National Nutrient Database, 1 cup of raw bok choy, weighing 70 grams (g)
contains:

* 9 calories
* 1.05 g of protein
* 1.53 g of carbohydrates
* 0.7 g of dietary fiber
* 0 g of cholesterol
* 0.067 g of polyunsaturated fat
* 74 mg of calcium
* 0.56 mg of iron
* 13 mg of magnesium
* 26 mg of phosphorus
* 176 mg of potassium
* 46 mg of sodium
* 0.13 mg of zinc
* 31.5 mg of vitamin C
* 46 micrograms (mcg) of folate
* 156 mcg of vitamin A (RAE)
* 31.9 mcg of vitamin K

According to the National Institutes of Health, for adults eating 2,000 calories
per day and children over 4 years old, 1 cup of raw bok choy provides:

* 3.7 percent of daily potassium needs
* 17 percent of vitamin A
* 5.7 percent of calcium
* 26.5 percent of vitamin K
* 3.1 percent of magnesium
* 3.1 percent of iron
* 35 percent of vitamin C

Infants and children under 4 years old need less of these nutrients, and people
who are pregnant and breastfeeding will require more.

A value of 20 percent or higher daily value is considered high, whereas a
5-percent or lower value indicates a low level.

Bok choy contains other vitamins and minerals, including phosphorus, zinc,
sodium, copper, manganese, selenium, niacin, folate, choline, beta-carotene, and
vitamin K.

Bok choy ranks sixth on the Aggregate Nutrient Density Index (ANDI) for fruits
and vegetables.

The index rates foods based not only on their vitamin and mineral content but
also their phytochemical composition and antioxidant capacity.

On this index, foods with the most nutrients per calorie have the highest
rankings.

Cruciferous vegetables, such as bok choy, are rich in glucosinolates. These are
sulfur-containing compounds that may benefit human health in a variety of ways.

BOK CHOY IN THE DIET

Share on PinterestBok choy is a tasty addition to stir fries and salads.

People can consume all parts of bok choy. People can prepare it in a variety of
ways. In addition to its low-calorie and high nutrient content, its mildly sweet
flavor and crisp texture make it an agreeable addition to almost any dish.

Cooking vegetables reduces the number of nutrients they contain.

Here are some quick tips:

* shred raw bok choy and toss with other fresh vegetables to make a salad
* add chopped bok choy to hot and sour soup
* stir-fry bok choy with a variety of vegetables, some soy sauce, and sesame
oil
* sauté fresh garlic and ginger in olive oil until soft, then add bok choy and
continue to sauté until desired tenderness
* mix minced bok choy, mushrooms, chives, and soy sauce to make a homemade
dumpling filling

Here are some links to recipes using bok choy:

Stir-fried bok choi with ginger and garlic

Bok choi salad

Chicken and bok choy soup

Sesame-shiitake bok choy

BOK CHOY VS. SPINACH

Bok choy and spinach are both nutritious vegetables, but they have a different
flavor and texture.

According to the USDATrusted Source, 70 g of raw spinach leaves contain:

* 16 kcal of energy
* 2 g of protein
* 1.5 g of fiber
* 69 mg of calcium
* 1.90 mg of iron
* 55 mg of sodium
* 19.7 mg of vitamin C
* 136 mcg of folate
* 98.7 (RAE) mcg of vitamin A
* 338 mcg of vitamin K

In equivalent raw weight, bok choy contains more vitamin C, vitamin A, and some
other nutrients than spinach and around the same amount of calcium.

Spinach, however, contains higher amounts of some other nutrients, including
vitamin K, than bok choy.

However, both are highly nutritious vegetables, and both can form part of a
healthful diet.

RISKS

Raw bok choy, like all cruciferous vegetables, contains an enzyme called
myrosinase.

Myrosinase can hinder thyroid function by preventing the body from absorbing
iodine. Cooking deactivates it. Eating raw bok choy in moderate amounts does not
pose a hazard.

A person who is taking blood-thinners, such as Coumadin, or warfarin, should not
suddenly increase or reduce the amount of vitamin K they consume in food, as
vitamin K plays a role in blood clotting.

It is essential to consider the overall diet to achieve good health and prevent
disease. It is better to consume a variety of foods than to concentrate on
individual items as the key to good health.

Last medically reviewed on August 22, 2018

* Nutrition / Diet

HOW WE REVIEWED THIS ARTICLE:

Sources
Medical News Today has strict sourcing guidelines and draws only from
peer-reviewed studies, academic research institutions, and medical journals and
associations. We avoid using tertiary references. We link primary sources —
including studies, scientific references, and statistics — within each article
and also list them in the resources section at the bottom of our articles. You
can learn more about how we ensure our content is accurate and current by
reading our editorial policy.
* Basic Report: 11116, Cabbage, chinese (pak-choi), raw. (2018, April)
https://ndb.nal.usda.gov/ndb/foods/show/11116?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=raw+bok+choy&ds=SR&qt=&qp=&qa=&qn=&q=&ing=
* Basic report: 11457, spinach, raw. (2018, April)
https://ndb.nal.usda.gov/ndb/foods/show/11457?fgcd=&manu=&format=&count=&max=25&offset=&sort=default&order=asc&qlookup=raw+spinach&ds=SR&qt=&qp=&qa=&qn=&q=&ing=
* Bone health: Looking beyond calcium. (2017, January 11)
http://n411.consultant360.com/n411/content/bone-health-looking-beyond-calcium
* Chen, G. C., Koh, W. P., Yuan, J. M., Qin, Q. L., & van Dam, R. M. (2018,
May). Green leafy and cruciferous vegetable consumption and risk of type 2
diabetes: Results from the Singapore Chinese Health Study and meta-analysis.
British Journal of Nutrition, 119(9), 1057-1067
https://www.ncbi.nlm.nih.gov/pubmed/29457582
* Chu, M., Seltzer, T. F. (2010, May 20). Myxedema coma induced by ingestion of
raw bok choy. New England Journal of Medicine (NEJM), 2010, 362, 1945–1946
http://www.nejm.org/doi/full/10.1056/NEJMc0911005
* Choline: Fact sheet for health professionals. (2018, March 2)
https://ods.od.nih.gov/factsheets/Choline-HealthProfessional/
* Cogswell, M. E., Zhang, Z., Carriquiry, A. L., Gunn, J. P., Kuklina, E. V.,
Saydah, S. H. … Mosfegh, A.J. (2012, August 1). Sodium and potassium intakes
among US adults: NHANES 2003–2008. American Journal of Clinical Nutrition,
96(3), 647–657
http://ajcn.nutrition.org/content/96/3/647.full
* Cruciferous vegetables and cancer protection. (2012, June 7)
https://www.cancer.gov/about-cancer/causes-prevention/risk/diet/cruciferous-vegetables-fact-sheet
* Folate: Daily supplement Fact Sheet. (2018, March 2)
https://ods.od.nih.gov/factsheets/Folate-HealthProfessional/
* Fuhrman, J. (2017, March 16). ANDI food scores: Rating the nutrient density
of foods
https://www.drfuhrman.com/library/eat-to-live-blog/128/andi-food-scores-rating-the-nutrient-density-of-foods
* Ganguly, P., & Alam, S. F. (2015, January 10). Role of homocysteine in the
development of cardiovascular disease. Nutrition Journal, 14(6)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4326479/
* Hinzey, E. M. (2017, January 11)
http://n411.consultant360.com/n411/articles/aggregate-nutrient-density-index-andi
* Labeling daily values. (n.d.)
https://www.dsld.nlm.nih.gov/dsld/dailyvalue.jsp
* Non-starchy vegetables. (2017, August 25)
http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/making-healthy-food-choices/non-starchy-vegetables.html?referrer=https://www.google.com/
* Selenium: Fact sheet for health professionals. (2018, March 2)
https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/
* Wu, Q.-J., Yang, Y., Wang, J., Han, L.-H., Xiang, Y.-B. (2013, August).
Cruciferous vegetable consumption and gastric cancer risk: A meta-analysis of
epidemiological studies. Cancer Science, 104(8), 1067–1073
http://onlinelibrary.wiley.com/doi/10.1111/cas.12195/full
* Yang, Q., Liu, T., Kuklina, E. V., Flanders, D., Hong, Y., Gillespie, C., …
Hu, F. B. (2011, July 11). Sodium and potassium intake and mortality among US
adults: Prospective data from the third National Health and Nutrition Survey.
Archives of Internal Medicine, 171(3), 1183–1191
https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1106080

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Medically reviewed by Natalie Butler, R.D., L.D. — Written by Megan Ware, RDN,
L.D. — Updated on November 9, 2023

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