Green leafy bok choy has now gained recognition in America as a healthy food. This dark green vegetable is closely related to cabbage. Thanks to the presence of various nutrients, bok choy can offer you numerous health benefits. It is packed with fiber, minerals, vitamins, and antioxidants. You can toss it in a salad or blend it with your soups. Know more about its highly impressive nutritional profile; you will never miss a chance to include it in your diet.
1. Prevents Cancer
Bok choy is rich in carotenoids-antioxidants. These antioxidants can protect your cells and play a significant role in blocking the early stages of cancer. Eating cruciferous vegetables such as bok choy will lower the risk of lung, breast, and colon cancer. The glucosinolates in bok choy are also found to be effective in protecting you from prostate cancer risk.1
2. Promotes Your Bone Health
People who do not take enough calcium will be at risk of impaired bone mineralization and fractures. Calcium intake is, thus, vital for your bone health. Bok choy is a significant source of calcium. Incorporating this leafy veggie into your menu will ensure your bone health. Besides calcium, iron, magnesium, phosphorous and vitamin K present in bok choy contribute to your bone-building.
3. Improves Your Eye Health
Your vision will be good as ever if you reserve a place for bok choy in your diet. Vitamin A and beta-carotene in bok choy work for your eye health. In fact, one cup of bok choy provides over half of the RDA of vitamin A. The abundance of vitamin A will help you prevent cataracts, dry eyes, and other eye-related diseases.
4. Fights Free Radicals
Free radicals are often considered as a dreadful thing in your body, as they can wreak havoc on your body. But, the antioxidant power of bok choy helps you kill these free radicals. It contains powerful antioxidants like vitamins A and C. Apart from that, phytonutrients such as sulforaphane, thiocyanates, lutein, zeaxanthin, and isothiocyanates in it will guard your body.
5. Reduces Inflammation
As we know, most of the chronic diseases can be traced back to inflammation. The beneficial phytonutrients like thiocyanate give bok choy its anti-inflammatory properties, reducing the risk of inflammation in your body. Bok choy provides you with omega-3s and vitamin K, which are excellent in taking care of inflammation. They will act together in protecting your body from inflammatory substances produced in response to an infection in your body.
6. Benefits Your Heart Health
Sulforaphane in bok choy will improve your blood pressure and enhances functions of the kidney. The antioxidants have also been proven to reduce the risk of heart disease.
Tasty Recipes With Bok Choy
Now, you may want to stock up on bok choy to reap its benefits. So, here we provide a few easy recipes for you.
Stir-Fried Sesame Bok Choy
1. Sesame oil: 1 tsp
2. Baby bok choy: 1 ½ lbs
3. Garlic: 2 cloves, minced
4. Ginger: 1 tsp, peeled and minced
5. Red pepper flakes: ¼ tsp
6. Chicken broth: ¼ cup
7. Soy sauce: 2 tablespoons
8. Honey: 1 tsp
9. Flour: ½ tsp
10: Sesame Seeds: 1 tsp
Heat a wok or large nonstick skillet over med-high heat until a drop of water sizzles. Add oil and swirl to coat the bottom and sides. Add garlic, ginger, and crushed red pepper; stir-fry until fragrant for about 20 to 30 seconds. Cut bok choy into bite-sized pieces. Add bok choy; stir-fry for 3 minutes. Stir in the broth, soy sauce, honey, and flour. Bring to boil, stirring constantly. Cook 1 minute or until thickened. Remove from heat and drizzle with sesame seeds.
Bok Choy Salad
1. Rice vinegar: 4 teaspoons
2. Soy sauce: 1 tablespoon
3. Toasted sesame oil: 1 teaspoon
4. Sugar: 3/4 teaspoon
5. Raw bok choy: 5 cups sliced,
6. Red Cabbage: 2 cups, thin-sliced
7. Cashews: 2 tablespoons chopped
In a large bowl, combine the cabbage and bok choy. Whisk together rice vinegar, soy sauce, toasted sesame oil, and sugar in another bowl. Pour this dressing over the vegetables and toss well. Top with cashews and serve.
|↑1||Kristal, Alan R., and Johanna W. Lampe. “Brassica vegetables and prostate cancer risk: a review of the epidemiological evidence.” Nutrition and cancer 42, no. 1 (2002): 1-9.|