What Are The Health Benefits Of Bok Choy?

Bok choy, traditionally a Chinese vegetable, belongs to the cabbage family, the cruciferous group of foods, which includes broccoli, cauliflower, collards, mustard greens, spinach, and Brussels sprouts. Bok choy has seen a surge in usage in the United States, due in part to studies suggesting that the Asian diet may be responsible for the lower incidents of cancer in Asian countries. According to the book, "Eat This and Live," by Don Colbert, M.D., the cabbage family, bok choy included, contains more phytonutrients with anticancer properties than any other group of vegetables.

Vitamins

One of bok choy's greatest assets is its vitamin A content. One cup of bok choy contains 3128 IU or 63 percent of the recommended daily allowance of vitamin A, necessary for healthy skin and bones. Its high vitamin D content supports bones and teeth as well as the absorption of other vitamins. A cup of bok choy also provides 20 percent of the RDA for vitamin C and 12 percent of the RDA for folate. The C vitamin, citric acid, boosts the immune system, has antioxidant powers and aids the body's defenses in times of stress. Essential, especially for pregnant women, folate prevents anemia and keeps the heart healthy. Bok choy also has modest amounts of the B complex vitamins, which help stabilize mood, keep nerves healthy, among other benefits, and has vitamin K, an important blood clotting component.

Minerals

Bok choy has an impressive 88 percent of the RDA for potassium, which regulates fluid balance and contributes to heart health. It also provides 7 percent of the RDA for both calcium and zinc. Small amounts of iron, magnesium, and phosphorus also come from bok choy. Minerals provide strength to bones, hair, and teeth. They also have a role in blood and heart health.

Other Nutrition Facts

Bok choy contains 9 calories per cup and has virtually no fat. It has a negligible amount of sugar, and the sodium content amounts to approximately 45 mg. Bok choy does not have a significant amount of fiber with only .07 g, and it has about 1.05 g of protein. Doctors recommend bok choy and the other cruciferous vegetables for pregnancy, breastfeeding and bone health as a source of bone-strengthening minerals.

Additional Health Benefits

The most important benefit associated with bok choy is its cancer-fighting abilities. This comes from its high content of antioxidants. According to Baylor College of Medicine, research indicates that when Asian men who moved to America, they began having higher incidences of prostate cancer than their counterparts who remained in Asia and the focus became environment and diet. Similarly, Asian women had the same rise in breast cancer after coming to the United States. Scientists found that "glucosinolates," the property that gives bok choy and its cabbage family members a slightly bitter taste, stimulate the production of enzymes that help prevent many forms of cancers. Asians who had relocated and adopted the American cuisine began to eat less of their native food, causing them, theoretically, to lose their protection against cancer.