Bok Choy is basically the Chinese cabbage, and it is called “Pak Choy”, “Asian Greens”, 
“Chinese flat cabbage”, and “Mizuna” as well. One cup of Bok Choy provides 3 grams of carbohydrates, 2.6 grams of protein and 1.6 grams of fiber.
Average calories: 20 per one cup of Bok Choy.
|
Bok Choy: one cup |
|
|
Carbohydrate |
3 |
|
Fiber |
1.6 |
|
Protein |
2.6 |
|
Fat |
0 |
|
Calories |
20 |
Vitamins found in higher amounts: vitamins C, K, B5, B6 and B9.
Minerals found in higher amounts: calcium, iron, and magnesium.
Phytonutrients found in higher amounts and their health benefits: the phytochemicals in Bok Choy are beta-carotene, sulforaphane, and isothiocyanates. Beta-carotene is an essential nutrient required for optimal health of the eyes.
Isothiocyanates induce apoptosis (programmed cell death) in certain cancers. However, the downside of isothiocyanides is that they interfere with uptake of iodine, leading to goiter (enlargement of thyroid gland).
Sulforaphane can inhibit the growth of Helicobacter Pylori, a microbe responsible for peptic ulcer and stomach upset. Sulforaphane is also found in broccoli,Brussels sprouts, cabbage, cauliflower, kale, collards, kohlrabi, mustard, turnip, radish, arugula, and watercress.
