Top 5 reasons you should be eating bok choy

A decade ago few people had even heard of bok choy, but now as the United States’ population further diversify, more and more people are seeing this vegetable in their daily diets.

But what is bok choy, exactly?

The leafy vegetable is also known as Chinese white cabbage, and it has been a staple in Asian food for centuries. Bok choy belongs to the same food group as vegetables such as broccoli, kale, Brussels sprouts, and turnips. And while this plant may not look like much, it has a high nutritional density.

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According to WebMD, bok choy is loaded with vitamins A and C. One cup of cooked bok choy provides more than 100 percent of the recommended dietary allowance (RDA) of vitamin A, and close to two-thirds the RDA of vitamin C. This leafy plant, commonly served in soups and stir-fry, also contains potassium, calcium, magnesium, vitamin B-6, vitamin K, and minerals such as phosphorus, zinc, sodium, copper, manganese, selenium, niacin, and choline.

But what does all this mean for your overall health?

Still not sold on bok choy by the nutrient list alone? Here are the top 5 reasons you need more of this vegetable in your diet:

• Bone health: According to a report from MNT, bok choy contains some of the most important nutrients for bone health, including iron, phosphorous, calcium, magnesium, zinc and vitamin K. Not only do these substances help build healthy muscle and connective tissue, some, like vitamin K have been linked to bone strength. Individuals with low vitamin K levels have been known to become more prone to bone fractures.
• Cancer prevention: Bok choy belongs to the group of cruciferous vegetables have a lower risk of developing lung, prostate, colorectal and breast cancer. It contains folate, which helps protect DNA from mutations known to lead to cancer. Bok choy also contains selenium, a mineral that helps the liver detoxify the body and also decreases the growth rates of cancerous tumors.
• Inflammation reduction: In addition to selenium, which also can reduce inflammation in the body, bok choy contains choline, a nutrient that helps maintain the structure of cellular membranes and control of inflammatory processes within the body.
• Heart health: Bok choy contains potassium, calcium and magnesium, all compounds linked to naturally decreasing blood pressure. What’s more, bok choy contains vitamin C, vitamin B-6 and potassium which are all linked to a heart-healthy diet. One study found individuals who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared to those who consumed less potassium a day.
• Skin health: The high vitamin C and A content of bok choy make it an excellent food for the skin. Not only do these vitamins help keep skin cells protected from everyday damage, they promote collagen product and skin renewal.

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