Bok Choy Health Benefits
Protection from Cancer
Bok choy and other cruciferous vegetables have certain anti-cancer properties. Studies have shown that people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, colon, and breast cancer. The glucosinolates found in these vegetables are converted into isothiocyanates in the body, and these compounds help the body to fight cancer.
Bok choy also contains folate. Folate plays a role in DNA synthesis and repair, so it prevents cancer cells from forming due to mutations in the DNA. Vitamin C, vitamin A, and beta-carotene function as powerful antioxidants that help protect cells against free radical damage.
Selenium is a mineral that does not occur in most fruits and vegetables, but it can be found in bok choy. It plays a role in liver enzyme function, and it helps to detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation, and it also decreases tumorgrowth rates.
Cruciferous and other vegetables also offer protection because they provide fiber. Fiber keeps the stool moving. This keeps the bowel healthy and reduces the risk of developing colon cancer.
The iron, phosphorous, calcium, magnesium, zinc, and vitamin K in bok choy all contribute to building and maintaining bone structure and strength. Iron and zinc play crucial roles in the production and maturation of collagen. Phosphorus and calcium are both important in bone structure. However, the two must be carefully balanced for proper bone mineralization. Too much phosphorus with too little calcium intake can result in bone loss. Low vitamin K intake has been associated with a higher risk of bone fracture. Adequate vitamin K consumption is important for good health, as it modifies bone matrix proteins, improves calcium absorption, and it may reduce urinary excretion of calcium.
Potassium, calcium, and magnesium are all present in bok choy. They have been found to decrease blood pressure naturally. A low sodium intake is essential to lowering blood pressure. A high potassium intake is also beneficial because of its vasodilation effects. According to the National Health and Nutrition Examination Survey (NHANES), fewer than 2 percentof adults in the United States meet the daily requirement of 4,700 milligrams.
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. In one study, those who consumed 4,069 milligrams of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared to those who consumed about 1,000 milligrams per day. Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine. Excess homocysteine in the body can damage blood vessels and lead to heart problems.
Choline helps with sleep, muscle movement, learning, and memory. It also helps in maintaining the structure of cellular membranes, the transmission of nerve impulses, the absorption of fat and the reduction of chronic inflammation.
The selenium found in bok choy has been found to improve immune response to infection by stimulating production of killer T-cells.
What many people don’t realize about vitamin C is the crucial role it plays in the production of collagen , and therefore the health and appearance of the skin. Every skin cell requires collagen to be formed, further accentuating how important ascorbic acid is in our diet. When it comes to bok choy, there is plenty of vitamin C to go around (33% of the daily recommended amount in a single serving), which means that it can definitely aid in the rejuvenation of your skin.
General Health Benefits
Consuming a variety of fruits and vegetables is associated with a reduced risk of many lifestyle-related health conditions. Increasing consumption of plant foods, including bok choy, has been shown to decrease the risk of obesity, diabetes, heart disease, and overall mortality, while promoting a healthy complexion and hair, increased energy and overall lower weight. Some studies have provided strong evidence that cruciferous vegetables can help people with diabetes to maintain their blood sugar levels.