Bok choy, pak choi or Chinese white cabbage, belongs to the cruciferous family of vegetables. First cultivated in China thousands of years ago, it is now available all over the world.

Benefits:

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

• Protection from cancer –Bok choy and other cruciferous vegetables have certain anti-cancer properties. 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
• Bone health– The iron, phosphorous, calcium, magnesium, zinc, and vitamin K in bok choy all contribute to building and maintaining bone structure and strength. 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.
• 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.
• 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.

Nutrients per Serving 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

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.