Bok Choy Is Loaded With Essential Vitamins
Author: Leticia Celentano
Time for reading: ~1
minutes
Last Updated:
August 08, 2022
Vegetables from the cruciferous family, including bok choy, are rich in glucosinolates, which are good for health.
Bok choy belongs to the family of cruciferous vegetables, which also includes cabbage, cauliflower, broccoli , Brussels sprouts and others. These vegetables are characterized by a high content of nutrients and few calories .
In the amount of one cup of raw chopped bok choy can be found 9 calories , 1 g of protein, 1.5 g of carbohydrates, 0.7 g of dietary fiber, 0 g of cholesterol and 0.1 g of polyunsaturated fats.
The same amount of vegetables provides 5% of the required potassium for the day, 62% of the required daily dose of vitamin A, 7% calcium, 5% vitamin B6, 3% magnesium , 3% iron and 52% of the required vitamin C.
Consumption of Boc Choi also provides a certain amount of other vitamins and minerals including phosphorus , zinc, sodium, copper, manganese, selenium, niacin, folic acid, choline, beta-carotene and vitamin K .
Vegetables from the cruciferous family, including bok choy, are rich in glucosinolates - sulfur-containing compounds that are known to promote health in various ways.
It has been found that bok choy has some anti-cancer properties. According to several studies, people who consume more cruciferous vegetables have a lower risk of developing prostate , lung, colon and breast cancer . Once in the body, glucosinolates are converted to isothiocyanates, which help fight cancer.
Folic acid, which is also found in bok choy, prevents the formation of cancer cells from DNA mutations . Vitamin C, vitamin A and beta-carotene act as powerful antioxidants that protect cells from damage caused by free radicals.
Selenium is a mineral that is not found in most fruits and vegetables, but can be found in bok choy. It is good for liver function and helps detoxify some cancer-causing substances. Selenium has been shown to prevent inflammation and slow tumor growth.
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