Impressive health benefits of bok choy A series of PresentationByMr. Allah Dad Khan former DG Agriculture Extension KP Province and Visiting Professor the University of Agriculture Peshawar allahdad52@gmail.com

5. Bok Choy
Bok Choy or Chinese cabbage is a very healthy
cruciferous vegetable eaten in East Asian countries. The
vegetable has a sweet taste. Its leaves are green and
look like Romaine lettuce. The regular intake of this
vegetable is very good for our health. Eat minimum one
or two cups bok choy twice or thrice a week. The
vegetable cooks very fast. It has a mild taste. It is easily
chewed. Choose bok choy with fresh leaves that are not
wilted. It should be stored in a refrigerator. You can store
it for one week. The vegetable helps in preventing many
diseases. Its nutrients help in improving our health.
Following are the top 15 health benefits of bok choy or
Chinese cabbage.

6. Bok choy
Bok choy is a type of Chinese cabbage that
doesn’t look like the typical cabbage. Instead, it
has dark green leaves connected to white stalks.
One cup has just 9 calories and barely a trace of
fat, yet delivers protein, dietary fiber and almost
all the essential vitamins and minerals. This
makes bok choy a nutrient-dense food that
offers several health benefits.

8. 1. Bok Choy Rich in Vitamin C
While Vitamin C is essential for
strengthening your immune
system and fighting off colds
and flu, it is equally important
for maintaining a healthy skin.
Vitamin C promotes collagen
production, which is a common
ingredient in skincare products
due to its powerful anti-ageing
properties. One cup of Bok
Choy meets half of your daily
requirements of this essential
Vitamin, which makes it the
perfect indulgence for a
glamorous glow.

9. 2.Bok Choy Contains Antioxidants
Bok choy contains lutein
and zeaxanthin, which
are antioxidants that
protect the eyes and
lower the risk of age-
related macular
degeneration.

10. 3. Bok Choy Anti Inflammatory
Properties
Bok choy is also a treasure chest of
anti-inflammatory nutrients that can
help keep inflammation in check within
the body. Now you do need some
inflammation in order to stay healthy,
but chronic, on-going inflammation is
not good for you at all. Should your
immune system accidentally set off an
inflammatory response when there is
no reason to do so, can lead to severe
inflammation related damage. Almost
all chronic diseases, including cancer,
are linked to chronic inflammation.
Read more about top foods that cause
inflammation

11. 4.Bok Choy improve Digestion
It's very rich source
of many vital phyto-
nutrients, vitamins,
minerals and health-
benefiting anti-
oxidants, making this
tasty cabbage an
extremely healthy
treat

12. 5.Bok Choy Improves Bone Health
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.

13. 6. Bok Choy and Immunity
This immediately means that
this vegetable can help to
improve the functioning of the
immune system. Vitamin C is
not only able to stimulate the
production of white blood cells,
but it also acts as an
antioxidant, preventing
oxidative stress and chronic
disease throughout the body.
Vitamin C is also an important
part of collagen, which is
needed for healing and
recovery, as well as in every
cell of the body!

14. 7. Bok Choy Provides Healthy Nervous
System
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.

15. 8. Bok Choy Regulates Blood Pressure
In a single cup of bok choy,
there is roughly 20% of your
daily recommended amount
of potassium. This is very
important for heart health,
as potassium works as
a vasodilator to relieve
tension on blood vessels
and thus lower strain on the
cardiovascular system.
Potassium is also a critical
aspect of bone health, and
water balance throughout
the body.

16. 9. Bok Choy Boosts Healthy Skin
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.

17. 10.Bok Choy Improves Vision
One of the major vitamin
components of bok choy is
vitamin A, which is composed
of various carotenoids,
including beta-carotene and
alpha-carotene.
Furthermore, vitamin A is
closely associated with eye
health, and the prevention of
macular degeneration and
oxidative stress in the retina.
This means that adding a
strange-sounding vegetable to
your salads may just keep
your vision in line for a few
extra years!

18. 11. Bok Choy Control Weight
Bok Choy Contains a
healthy dose of fiber that
is essential to keep you
full for a longer time
when you are following
weight loss diet.

19. 12. Bok Choy Provides Healthy Heart
If your LDL (bad) cholesterol
levels are in excess it’s
important to eat the right foods
to get it back in balance, and
Bok Choy is the perfect choice.
It offers plenty of fiber, which
has been proven to lower
cholesterol levels, as well as
offering zero fat and
cholesterol of its own, unlike
many other food choices. By
eating more Bok Choy you will
help your body to prevent
cardiovascular disease and to
keep your composition lean
and clean for better health

20. 13,. Bok Choy Rich Energy Source
The health benefits of eating
bok choy are endless. Bok
choy contains powerful
antioxidants, phytonutrients,
and other vitamins. It is also
anti-inflammatory, which can
help with health disorders
such as cystic fibrosis, heart
disease, and diabetes

21. 14.Bok Choy Reduces Hair Fall
Fresh bok choy is an
excellent source of
vitamin-C (ascorbic acid)
and we now know that
regular consumption of
foods rich in vitamin-C
helps the body develop
resistance against
infectious agents and
scavenge harmful,
inflammatory free
radicals.

22. 15.Bok Choy useful in Cancer
Cruciferous vegetables such
as Bok Choy have been
proven to offer remarkable
protection against cancer as
they contain glucosinolates
and powerful antioxidants
which prevent cancer cells
from forming and thriving.
Breast, prostate, lung, colon
and many other cancers
have been shown to be
prevented by regular
consumption of miracle
greens such as Bok Choy.