Bok choy, also known as Chinese cabbage, is a member of the Brassica family and a popular edible vegetable in Chinese and Southeast Asian cooking. Whether consumed raw, cooked or fermented in a traditional recipe, bok choy supports your health with nutrients, protects the digestive tract and stimulates circulation. If you suffer from digestive problems, consult with your doctor or nutritionist before eating bok choy.
Nutritional Value
Bok choy is a nutrient-dense vegetable. According to Susanna Lyle, PhD, author of "Eat Smart, Stay Well," bok choy leaves and stems contain vitamin C, vitamin K, folic acid and very high amounts of beta-carotene. Bok choy also contains glucosinolates and isothiocyanates, spicy chemicals also found in horseradish, wasabi, nasturtiums and watercress. Glucosinolates and isothiocyanates have antibiotic, anti-inflammatory, decongesting, circulatory stimulating and anti-tumor properties.
Gastric Cancer
Bok choy may play a role in protecting against cancers of the digestive tract. In a clinical trial published in "The International Journal of Cancer" in 2009, researchers from the University of Minnesota investigated the effects of isothiocyanates on the growth of gastric cancer. Chinese men who ate vegetables high in isothiocyanates showed a reduced development of gastric cancer. The protective effect of the isothiocyanates was strongest in men who had low levels of antioxidant enzymes such as glutathione. Researchers concluded that including foods with isothiocyanates in the diet may reduce the risk of developing gastric cancer in men.
Gastric Ulcers
In a study published in "The Journal of Agricultural and Food Sciences" in 2010, researchers from the University of California studied the effects of chemicals, including isothiocyanates from broccoli, on helicobacter pylori; bacteria such as helicobacter pylori are the foremost causes of gastric ulcers. Isothiocyanates from broccoli sprouts had a significant effect on helicobacter pylori, inhibiting growth of the bacteria to an extent comparable with chemicals such as antibacterial chloroform and ethyl acetate.
Safety and Toxicity
Although bok choy is considered a safe and nontoxic vegetable, there can be problems with excessive consumption. According to an article in "The New York Times" in May 2010, a woman lapsed into a coma after ingesting between 1 and 1-1/2 kg of raw bok choy every day for months. This high intake of bok choy resulted in a significant inhibition of the elderly woman's thyroid function, to the point where she was admitted to the hospital and diagnosed with a myxedema coma. If you are concerned about your thyroid health, eat only moderate amounts of bok choy and cook it to reduce the isothiocyanate compounds. Consult with a doctor if you are taking thyroid medications.
References
- "Eat Smart, Stay Well"; Susanna Lyle; 2010
- "The International Journal of Cancer"; Isothiocyanates, glutathione S-transferase M1 and T1 polymorphisms and gastric cancer risk: a prospective study of men in Shanghai, China; K.A. Moy, et al; 2009
- "The Journal of Agricultural and Food Sciences"; Analysis and anti-Helicobacter activity of sulforaphane and related compounds present in broccoli ( Brassica oleracea L.) sprouts.; J.K. Moon, et al; 2010
- "New York Times"; Regimens: Eat Your Vegetables, but Not Too Many; Roni Robins; May, 2010
- "WholeHealthMD": Bok Choy
Member Comments