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Bok Choy

Bok Choy Pic II

Bok choy is a type of Chinese cabbage that doesn’t look like the typical cabbage.  The entire vegetable can be used, and is often added to raw salads for a satisfying crunch. In soups, the leaves and stalks should be chopped and added separately, since the stalks take longer to cook.

Bok Choy is a powerhouse of nutrients that include:  vitamins C, A, K, folate, choline, B6, thiamin, riboflavin and niacin.  It is an excellent source of calcium, magnesium, potassium, manganese, zinc, sodium, selenium, sulfur and iron.   It is also a great source of dietary fiber and antioxidants.

Cruciferous vegetables such as bok choy are rich in glucosinolates, which are sulfur-containing compounds.  Sulfur is a cell cleanser, promoting healthy cell regeneration.

Choline is a component of both bile and pancreatic enzymes.  As a fat emulsifier, choline helps with sleep, muscle movement, learning and memory. Choline also helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and reduces chronic inflammation.

Selenium deficiency does not specifically cause illness by itself, but instead makes the body more susceptible to illnesses due to its role in immune function.  Adequate selenium nutrition supports efficient thyroid hormone synthesis and metabolism.  Selenium has proven to have a significant impact in thyroid-specific autoimmune disease by reducing inflammation and damage to thyroid tissue. The selenium found in bok choy has also been found to improve immune response to infection by stimulating production of killer T-cells.

Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine. When excessive amounts of homocysteine accumulate in the body, it can damage blood vessels and lead to heart problems.

Adequate vitamin K consumption is important for good health as it acts as a modifier of bone matrix proteins, improves calcium absorption and may reduce urinary excretion of calcium.

The iron, phosphorous, calcium, magnesium, zinc and vitamin K in bok choy all contribute to building and maintaining bone structure and strength. Though magnesium, phosphorus and calcium seem to be the most important minerals in bone structure, the careful balance of all minerals is necessary for proper bone mineralization.  Inadequate consumption of magnesium can create a leaching of calcium from bones.

Try it in my Spicy Noodles & Bok Choy

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This information is for educational purposes only and is not meant in any way to diagnose, treat or interfere with prescribed medical care.
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