Bok Choy

Bok choy is a type of Chinese cabbage and the most popular vegetable in China, where it’s been cultivated for more than 5,000 years.
See also :

• Cruciferous Vegetables
• Indole-3-carbinol

Health Benefits and uses of Bok Choy are

• Antioxidants : One cup of shredded bok choy has 34 percent of the recommended daily value of vitamin C and more than a full day’s intake of vitamin A. Vitamin C works as an antioxidant in the body, protecting cells from damage by neutralizing free radicals, or unstable molecules that result from vital chemical processes. Vitamin A is a broad term that refers to a group of related substances. Some members of the group are easily absorbed by the body and used as vitamin A. Other members, including the beta carotene found in bok choy, must be converted into vitamin A. A third group consists of carotenoids that function as antioxidants rather than vitamin A. Bok choy contains lutein and zeaxanthin, which are antioxidants that protect the eyes and lower the risk of age-related macular degeneration. Cabbage like bok choy contains healthy amounts of B vitamins, including folate (which is better than the synthetic form known as folic acid found in many supplements), vitamin B6, vitamin B1, and vitamin B5. B vitamins are not only important for energy, but they may also slow brain shrinkage by as much as seven-fold in brain regions specifically known to be most impacted by Alzheimer’s disease.
• Anti-Inflammatory : Bok choy contains a wealth of anti-inflammatory nutrients to help keep inflammation in check. You need some level of inflammation in your body to stay healthy. However, it’s also possible, and increasingly common, for the inflammatory response to get out of hand. If your immune system mistakenly triggers an inflammatory response when no threat is present, it can lead to significant inflammation-related damage to the body, a condition linked to cancer and other diseases, depending on which organs the inflammation is impacting. Among the anti-inflammatory compounds in bok choy are anthocyanins, a type of polyphenol, and thiocyanate, an antioxidant that’s been found to protect cells from inflammatory substances produced in response to injury or infection in your body. In fact, researchers believe thiocyanate may hold clues to treating serious inflammatory disorders including cystic fibrosis, heart disease, and diabetes. And remember the indole-3-carbinol (I3C) that I mentioned in regard to breast cancer? I3C is also anti-inflammatory and it operates on a genetic level, helping to prevent inflammatory responses at the very early, initial stages of disease development.
• Strong Bones : In addition to calcium, you need magnesium, phosphorus and vitamin K to build and maintain strong bones. Calcium and phosphorus combine to form hydroxyapatite, which is the primary mineral in bones and teeth. Magnesium creates the collagen matrix that supports the minerals. Vitamin K is better known for its role in blood clotting, but it also regulates mineralization of bones. Even though they’re a rigid structure, bones constantly shed and replace old or damaged tissue, so it’s important to include these nutrients in your diet. One cup of shredded bok choy delivers at least 3 percent of the recommended daily intake of magnesium and phosphorus, 7 percent of calcium and 26 percent of vitamin K.
• Heart Health : Folate and vitamin B-6 remove the amino acid homocysteine from the blood. This is important because high levels of homocysteine increase the risk of cardiovascular disease. You’ll gain 11 percent of the recommended daily intake of both folate and vitamin B-6 by eating 1 cup of shredded bok choy. It also has 4 percent of the daily value of potassium, which regulates the heartbeat. The calcium and magnesium essential for bones also play a role in maintaining a healthy heart. Calcium stimulates heart muscles to contract, while magnesium encourages them to relax.
• Cancer Protection : Like all members of the cruciferous vegetable family, bok choy has unique sulfur-containing compounds that may reduce the risk of breast, prostate, lung and digestive tract cancers. These substances may help the body eliminate carcinogens, prevent cells from turning into cancer or alter metabolism to stop the development of hormone-sensitive cancers. One cup of chopped bok choy has 38 milligrams of glucosinolates, but a daily recommendation hasn’t been established.
• Regulate Your Immune Function : In addition to being a cruciferous veggie, bok choy is also classified as a green leafy vegetable, which are among the best for your health. Researchers at Walter and Eliza Hall Institute’s Molecular Immunology division have discovered that a gene, called T-bet, which is essential for producing critical immune cells in your gut, responds to the food you eat—specifically leafy green vegetables.