Bok choy is also known as Chinese white cabbage. This vegetable is first cultivated in China. After this, Bok choy is spread all over the world and is used in the cuisines. It is low in calories and has powerful nutrient properties. Bok choy is in the family cruciferous in which are also cabbage, kale, collard greens, broccoli, turnips, Brussels sprouts and rutabaga. Bok choy is one of the healthiest foods in the cruciferous family. Fruits and vegetables which are rich with nutrients are qualified as healthy food. Bok choy is taking part of this group. Its place is third at the top of the fruits and vegetables. You can add this vegetable in your soups. Also Bok choy could be mixed with chives, mushrooms, ginger, garlic and soy sauce to make delicious meals.
Health benefits of Bok choy
Bone health: Bok choy is having high levels of Vitamin K, zinc, magnesium, calcium, phosphorous and iron which are all vital for keeping the health of bones and making them strong. Iron and zinc are vital for the formation of collagen. Also calcium and phosphorous are beneficial for the bone health. In the organism should have stable mineral balance which is vital for the bone mineralization. If there is too little calcium or too much phosphorous, then this could be reason for bone diseases and increased chances to have unhealthy bones. When you are not having enough levels of Vitamin K in your body, then this could result with increased risk for bone fracture. There should be regular Vitamin K intake because is improving the calcium absorption and can cut the urinary excretion of calcium.
Heart health: Bok choy is rich with Vitamin C, Vitamin B6, folate and potassium are having incredible effect heart’s health. They are keeping the heart from any heart diseases. In one study it was shown that people who were consuming 4069 mg of potassium per day have lowered their chances to get heart disease compared with people who had small intake of potassium. Folate and Vitamin B6 are preventing the formation of homocysteine. When the excessive amounts of this compound are accumulating in the body, then this can make damage in their blood vessels and can be reason for serious heart damages.
Immunity: Bok choy is also rich with selenium. This element is killing the T-cells which can lead to serious infection in the body and increased chances to get immune diseases.
Inflammation: Choline is nutrient in the Bok choy which is helping to have a good sleep. Also this nutrient is improving the memory, learning abilities and muscle movements. This nutrient is also reducing the risk of chronic inflammation, assists in the fat absorption, aids in transmission of the nerve impulses and keep up the structure of cellular membranes.
Skin: Vitamin C which is found in Bok choy is supporting the formation of collagen which has vital role for the skin. Vitamin C is anti-oxidant which is preventing from damages caused by smoke, sun and pollution. Vitamin C is also giving ability to collagen to improve the skin texture and to smooth the wrinkles.
Blood pressure: Bok choy is rich with calcium, magnesium and potassium which are decreasing the blood pressure in natural way. When you have low sodium levels in you organism, then this is essential for lowering the blood pressure. Also it is very important to increase the potassium intake because it has vasodilation effects. It is very important for your blood pressure to consume Bok choy regularly because it has very health benefits for it.
Cancer: Bok choy is improved that is having anti-cancer properties. People which are eating vegetables from the cruciferous family are having lower risk go get breast, prostate, colorectal and lung cancer. Bok choy is having glucosinolates which it means when the Bok choy is consumed, these elements are converting in the body in isothiocyanates which are very effective for fighting against the cancer. Bok choy is also having folate which is vital for the DNA repair and synthesis. Also folate is preventing the formation of the cancer cell is DNA. It is rich with Vitamin A, Vitamin C and beta-carotene which are anti-oxidants that are protecting the body from any kind of damages that can happen from the free radicals.