{"id":40772,"date":"2022-01-31T21:39:18","date_gmt":"2022-01-31T21:39:18","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=40772"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"bok-choy","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/bok-choy\/","title":{"rendered":"Bok Choy: Health Benefits, Nutrition Facts, Calories, And Side Effects"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#What_Is_Bok_Choy\" >What Is Bok Choy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#What_Is_The_Nutrition_In_Bok_Choy\" >What Is The Nutrition In Bok Choy?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#What_Are_The_Health_Benefits_Of_Bok_Choy\" >What Are The Health Benefits Of Bok Choy?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#Improved_Heart_Health\" >Improved Heart Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#Weight_Loss\" >Weight Loss<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#May_Lower_The_Risk_Of_Cancer\" >May Lower The Risk Of Cancer<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#May_Improve_Bone_Health\" >May Improve Bone Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#Bok_Choy_Side_Effects\" >Bok Choy Side Effects<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#Nutrient_Deficiency\" >Nutrient Deficiency<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#Medical_Contradictions\" >Medical Contradictions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#What_Is_Bok_Choy_Good_In\" >What Is Bok Choy Good In?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#How_Many_Calories_In_Bok_Choy\" >How Many Calories In Bok Choy?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The mark of any good diet plan is not in how many carbs, protein, or fat it has. Instead, a good diet plan is known by its emphasis &#8211; or lack thereof &#8211; on vegetables and fruits. Leafy greens and cruciferous vegetables are part of the backbone that make up any great weight loss diet. <\/span><span style=\"font-weight: 400;\">Bok Choy is one such vegetable that while it may not be as widely known as spinach, kale, lettuce or cabbage, has a myriad of health benefits that not only help with weight loss, but also with improved general health and immunity. <\/span><span style=\"font-weight: 400;\">In today&#8217;s article we shall be taking a deeper look into this vegetable and discussing side effects, health benefits, nutrition facts and more on bok choy.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bok_Choy\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Bok_Choy\"><\/span><b>What Is Bok Choy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before delving into bok choy <a href=\"https:\/\/betterme.world\/articles\/mustard-greens-benefits\/\">health benefits<\/a>, side effects, uses and more, we must first understand what bok choy is and what it&#8217;s good for.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also known as pok choi or pak choi, it is a type of Chinese white cabbage native to China. In Cantonese bok choy literally translates to &#8220;white vegetable&#8221;. It is part of the <\/span><i><span style=\"font-weight: 400;\">Brassica<\/span><\/i><span style=\"font-weight: 400;\"> genus of plants alongside other popular vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, turnips and much more (<\/span><a href=\"https:\/\/www.britannica.com\/topic\/list-of-plants-in-the-family-Brassicaceae-2004620\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). These Brassica vegetables are also known as<\/span><a href=\"https:\/\/betterme.world\/articles\/best-vegetables-to-eat-daily\/\"> <span style=\"font-weight: 400;\">cruciferous vegetables<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In short bok choy is a cruciferous leafy green vegetable native to China and often used in East Asian cooking.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_The_Nutrition_In_Bok_Choy\"><\/span><b>What Is The Nutrition In Bok Choy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the US Department of Agriculture (USDA), one cup of raw shredded bok choy has the following nutrients (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170390\/nutrients\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calories bok choy &#8211; 9.1 kcal<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Protein &#8211; 1.05 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fats &#8211; 0.14 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Carbs &#8211; 1.53 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Fiber &#8211; 0.7 g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calcium &#8211; 73.5 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron &#8211; 0.56 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Magnesium &#8211; 13.3 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Phosphorus &#8211; 25.9 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Potassium &#8211; 176 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sodium &#8211; 45.5 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zinc &#8211; 0.133 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Manganese &#8211; 0.111 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choline &#8211; 4.48 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin C &#8211; 31.5 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Folate &#8211; 46.2 \u00b5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin A &#8211; 156 \u00b5g RAE (as beta carotene)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin K &#8211; 31.8 \u00b5g<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cholesterol &#8211; 0 mg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lutein + zeaxanthin &#8211; 28 \u00b5g<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This leafy green cruciferous vegetable also has trace amounts of other nutrients such as copper, selenium, thiamin, riboflavin, niacin. vitamin B-6, betaine, and <a href=\"https:\/\/betterme.world\/articles\/benefits-of-red-cabbage\/\">vitamin E<\/a>.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/bok-choy-side-effects\/\">Bok Choy Facts, Calories, Health Benefits And Side Effects<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bok_Choy\"><img decoding=\"async\" class=\"aligncenter wp-image-42116 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5900.png\" alt=\"bok choy side effects\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5900.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5900-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5900.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Health_Benefits_Of_Bok_Choy\"><\/span><b>What Are The Health Benefits Of Bok Choy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before looking at the bok choy side effects, let&#8217;s first learn about the benefits of eating bok choy.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Like all other vegetables in the Brassica genus of plants this Chinese cabbage has some incredible advantages that we could all be gaining by consuming more of it. Here are some possible nutritional benefits of bok choy:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Heart_Health\"><\/span><strong>Improved Heart Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cardiovascular diseases are the leading cause of death globally with over 17 million deaths a year. Keeping your blood pressure in control, eating a healthy diet and keeping your cholesterol levels down are among the things that you can do to prevent heart disease. The benefits of eating bok choy to help with the above mentioned points are all covered.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The fact that the Chinese cabbage is a leafy green cruciferous vegetable makes it a heart friendly meal or snack.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In terms of blood pressure regulation, sodium, magnesium, potassium, and calcium are key minerals known to play a central role in the regulation of blood pressure as well as the prevention and treatment of hypertension (aka high blood pressure). These four minerals are all found in bok choy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18607145\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1930921\/\"><span style=\"font-weight: 400;\"> 20<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This vegetable also has no cholesterol and very little fat, thus consuming it will not increase your cholesterol levels or risk clogging your arteries.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bok choy also has minerals and vitamins such as <a href=\"https:\/\/betterme.world\/articles\/collard-greens-calories-benefits-side-effects\/\">vitamin C<\/a>, folate, and vitamin b-6 which are know to help keep your heart in tip top shape<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Folate &#8211; Helps the blood vessels relax which improves blood flow. It also reduces levels of homocysteine, a protein in the blood that has been linked to heart disease.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin C &#8211; A meta-analysis published in the <\/span><i><span style=\"font-weight: 400;\">The American Journal of Clinical Nutrition,<\/span><\/i><span style=\"font-weight: 400;\"> found that taking about 500 mg of vitamin C a day may help reduce both systolic and diastolic blood pressure (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3325833\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin B6 &#8211; Studies in rats have shown positive results in relation to B6 and reducing blood pressure in obese hypertensive animals (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8723990\/\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bok_Choy\"><img decoding=\"async\" class=\"aligncenter wp-image-42117 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5902-1024x576.png\" alt=\"bok choy side effects\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5902.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5902-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5902.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5902-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5902.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Weight_Loss\"><\/span><strong>Weight Loss<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In 1948, the <\/span><i><span style=\"font-weight: 400;\">World Health Organization<\/span><\/i><span style=\"font-weight: 400;\"> recognized obesity as a disease but its findings and calls to action were ignored by governments and people in the medical profession all over the world. Years later in the 1980s, WHO put out more data insisting that obesity was a matter that needed more attention but again, its findings were ignored (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19136980\/\"><span style=\"font-weight: 400;\">33<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It was not until 1997 when the organization finally declared this matter as a global epidemic did government leaders sit up, notice, and start taking the matter seriously (<\/span><a href=\"https:\/\/academic.oup.com\/epirev\/article\/29\/1\/1\/444345\"><span style=\"font-weight: 400;\">29<\/span><\/a><span style=\"font-weight: 400;\">). In the year 2000 the number of obese adults had increased to over 300 million. In 2016 over 650 million people were obese while another over 1.9 billion adults were considered overweight (<\/span><a href=\"https:\/\/www.who.int\/activities\/controlling-the-global-obesity-epidemic\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/www.who.int\/news-room\/fact-sheets\/detail\/obesity-and-overweight\"><span style=\"font-weight: 400;\"> 22<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With so many overweight and obese people needing to achieve a healthy weight, the question of which foods are best for weight loss is never far behind. Bok choy is one such food, a fact backed by scientific research.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In 2015, a study published by <\/span><i><span style=\"font-weight: 400;\">PLOS Medicine<\/span><\/i><span style=\"font-weight: 400;\"> revealed that people who often consume vegetables with higher fiber and lower glycemic load (aka non-starchy vegetables) lost more weight than those who ate lower-fiber, higher-glycemic-load (starchy) vegetables. This study was done for about 24 years (from 1986 to 2010) and had over 133,450 participants (<\/span><a href=\"https:\/\/journals.plos.org\/plosmedicine\/article?id=10.1371\/journal.pmed.1001878\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This vegetable is also very low in calories and carbohydrates which makes it perfect for any<\/span><a href=\"https:\/\/betterme.world\/articles\/gluten-free-low-carb-diet\/\"> <span style=\"font-weight: 400;\">low carb weight loss diet<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe app has got you covered! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bok_Choy\">Improve your body<\/a> and revamp your life with us!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bok_Choy\"><img decoding=\"async\" class=\"aligncenter wp-image-42118 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5901.png\" alt=\"bok choy side effects\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5901.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5901-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5901.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Lower_The_Risk_Of_Cancer\"><\/span><strong>May Lower The Risk Of Cancer<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">National Cancer Institute, <\/span><\/i><span style=\"font-weight: 400;\">cancer is among the leading causes of death worldwide with numbers in the millions (<\/span><a href=\"https:\/\/www.cancer.gov\/about-cancer\/understanding\/statistics\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). In the United States alone, cancer stands second in leading causes of death (right after heart disease) with over 500,000 succumbing to it every year (<\/span><a href=\"https:\/\/www.cdc.gov\/nchs\/fastats\/leading-causes-of-death.htm\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">). What&#8217;s worse is that the current numbers are expected to rise and by 2040 estimates say that the number of new cancer cases per year may be 29.5 million with the number of cancer-related deaths at 16.4 million (<\/span><a href=\"https:\/\/www.cancer.gov\/about-cancer\/understanding\/statistics\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Because the exact causes of cancer remains largely unknown, prevention is better than cure. Scientific research has shown that cruciferous vegetables such bok choy play a large role in the prevention of this illness<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A review over 10,000 studies on cancer published by the <\/span><i><span style=\"font-weight: 400;\">Annals of Oncology<\/span><\/i><span style=\"font-weight: 400;\"> journal in 2012 revealed that the consumption of vegetables from the <\/span><i><span style=\"font-weight: 400;\">Brassica<\/span><\/i><span style=\"font-weight: 400;\"> genus of plants significantly reduces the risk of oral, esophageal, colorectal, breast, and kidney cancers (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22328735\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The cancer fighting properties found in pak choi are thanks to the myriad of antioxidants found in the vegetable. For example<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Selenium &#8211; The amount of selenium in bok choy might not be as high as in<\/span><a href=\"https:\/\/betterme.world\/articles\/brazil-nut-calories-benefits-side-effects\/\"> <span style=\"font-weight: 400;\">Brazil nuts<\/span><\/a><span style=\"font-weight: 400;\">, but these trace amounts still go a long way in cancer prevention. Research shows that people who have lower levels of this antioxidant in their bodies are at a higher risk of developing breast prostate, lung, esophagus, and stomach cancer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4726178\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Selenium-Consumer\/\"><span style=\"font-weight: 400;\"> 25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Glucosinolates &#8211; According to a review published by the <\/span><i><span style=\"font-weight: 400;\">Asian Pacific Journal of Cancer Prevention<\/span><\/i><span style=\"font-weight: 400;\">, pok choi and other cruciferous veggies have the highest amounts of glucosinolates as compared to other vegetables. These glucosinolates and their breakdown products isothiocyanates are believed to be the root of cancer prevention properties in bok choy (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23679237\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin C &#8211; While the jury is still out on the role of Vitamin C in cancer prevention, research shows that in cancer patients, this Vitamin might help improve their quality of life (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/32691657\/\"><span style=\"font-weight: 400;\">30<\/span><\/a><span style=\"font-weight: 400;\">). Please note that vitamin C (from foods) is not all useless in cancer prevention in healthy patients. Ascorbic acid is known to help fight against free radicals which can damage cells, especially DNA which plays a role in the development of cancer and other health conditions (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3249911\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Folate &#8211; This antioxidant is mostly known for its uses in pregnant and breastfeeding women as well as babies, it plays a role in cancer prevention too. It has a major role in the production and repair of DNA, which prevents DNA mutations that form cancer cells (<\/span><a href=\"https:\/\/ods.od.nih.gov\/factsheets\/Folate-HealthProfessional\/\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Vitamin E and Beta-carotene &#8211; While more research is still needed, studies so far have shown that these two nutrients have powerful compounds that have potential anti-cancer properties (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/1985399\/\"><span style=\"font-weight: 400;\">31<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/7647689\/\"><span style=\"font-weight: 400;\"> 12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bok_Choy\"><img decoding=\"async\" class=\"aligncenter wp-image-42119 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4144-1024x576.png\" alt=\"bok choy side effects\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4144.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4144-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4144.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4144-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-4144.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"May_Improve_Bone_Health\"><\/span><strong>May Improve Bone Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">National Institute of Arthritis and Musculoskeletal and Skin Diseases, <\/span><\/i><span style=\"font-weight: 400;\">bone health is important as strong bones allow us to move around, protect our brains, heart, and other organs from injury, store minerals such as <a href=\"https:\/\/betterme.world\/articles\/gluten-free-mediterranean\/\">calcium<\/a> and phosphorous not only for their use but for other bodily functions too, and support us as we go about our daily activities (<\/span><a href=\"https:\/\/www.bones.nih.gov\/health-info\/bone\/bone-health\/bone-health-life-health-information-basics-you-and-your-family\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bok Choy is fantastic in supporting bone health as it has several vitamins and minerals that ensure our bones remain healthy and strong. They include<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Calcium &#8211; In children the mineral is used to help build strong bones while in adults it helps them maintain strong bones. It also plays a great role in preventing bone loss and osteoporotic fractures in later life (<\/span><a href=\"https:\/\/www.bmj.com\/content\/351\/bmj.h4183\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Zinc &#8211; It is known to help with normal skeletal growth, bone homeostasis and for promoting bone regeneration. A 2010 review in the <\/span><i><span style=\"font-weight: 400;\">Molecular and Cellular Biochemistry<\/span><\/i><span style=\"font-weight: 400;\"> journal revealed that this mineral&#8217;s restorative effect on bones helps with conditions such as aging, skeletal unloading, aluminum bone toxicity, calcium- and vitamin D-deficiency, adjuvant arthritis, estrogen deficiency, diabetes, fracture healing as well as the prevention and therapy of osteoporosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7287917\/\"><span style=\"font-weight: 400;\">34<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20035439\/\"><span style=\"font-weight: 400;\"> 24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Iron &#8211; Iron deficiency is often associated with anemia. However, more and more studies are finding a link between this minerals deficiency and deteriorating bone health<\/span><\/li>\n<\/ol>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A study published in 2003 by the <\/span><i><span style=\"font-weight: 400;\">Journal of Nutrition<\/span><\/i><span style=\"font-weight: 400;\"> showed that increased iron intake increased bone mineral density in post menopausal women (<\/span><a href=\"https:\/\/academic.oup.com\/jn\/article\/133\/11\/3598\/4817939\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In 2015, the <\/span><i><span style=\"font-weight: 400;\">Nutrients <\/span><\/i><span style=\"font-weight: 400;\">journal published an article explaining the possible link between iron deficiency and osteoporosis. The review hypothesized that lack of enough iron in the body leaves you at a higher risk of bone loss, osteoporosis, and risk of fracture (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4425147\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">A recent review in the <\/span><i><span style=\"font-weight: 400;\">Pharmaceuticals<\/span><\/i><span style=\"font-weight: 400;\"> journal also explained\u00a0 that having the right balance of this mineral in your body helps keep bone homeostasis (bone destruction and production) running smoothly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6316285\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Iron also helps with collagen synthesis which also helps to improve bone density and keeps your bones strong. While bok choy only seems to have trace amounts of iron consuming it still helps increase your daily intake of this <a href=\"https:\/\/betterme.world\/articles\/top-10-healthiest-foods\/\">very important<\/a> mineral.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/cabbage-juice-benefits\/\">Cabbage Juice Benefits: Are There Any Reasons To Start Drinking This Juice?<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bok_Choy\"><img decoding=\"async\" class=\"aligncenter wp-image-42120 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5898.png\" alt=\"bok choy side effects\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5898.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5898-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5898.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bok_Choy_Side_Effects\"><\/span><b>Bok Choy Side Effects<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Despite the many health benefits of eating bok choy, the consumption of this vegetable comes with some undesirable side effects. They include<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Nutrient_Deficiency\"><\/span><strong>Nutrient Deficiency<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As previously stated, bok choy can be consumed raw which makes it a great addition to salads. That said, eating it raw can inhibit your body&#8217;s ability to absorb iodine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One case study published by <\/span><i><span style=\"font-weight: 400;\">The New England Journal of Medicine<\/span><\/i><span style=\"font-weight: 400;\"> showed a woman hospitalized in the intensive care unit after being lethargic and unable to walk or swallow for 3 days. Doctors were finally able to link her condition to her daily consumption of 1.0 to 1.5 kg of raw bok choy for several months.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Raw bok choy contains the enzyme myrosinase which breaks down the glucosinolates. Once broken down glucosinolates release some compounds which inhibit iodine absorption which messes up with thyroid function (<\/span><a href=\"https:\/\/www.nejm.org\/doi\/full\/10.1056\/NEJMc0911005\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To be on the safe side, you are advised to limit your consumption of raw pak choi , or better yet, cook the vegetable (as well as other brassica vegetables), a process that deactivates this enzyme (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/17343774\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Medical_Contradictions\"><\/span><strong>Medical Contradictions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One cup of bok choy has 31.8 \u00b5g of Vitamin K.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to <\/span><i><span style=\"font-weight: 400;\">Harvard School of Public Health, <\/span><\/i><span style=\"font-weight: 400;\">Vitamin K helps to make four of the 13 proteins needed for blood clotting, which stops wounds from continuously bleeding so they can heal. Other than blood clotting, this vitamin also helps with bone metabolism and the regulation of blood calcium levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, for people taking blood thinning medication, they need to keep their intake of vitamin K roughly the same from day to day. Too much or variable amounts of vitamin K with blood thinning meds will interfere with how your medication works (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK551578\/\"><span style=\"font-weight: 400;\">32<\/span><\/a><span style=\"font-weight: 400;\">). Talk to your doctor and dietitian about vitamin K in your diet if you are on blood thinning medication.<\/span><\/p>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bok_Choy\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bok_Choy\"><img decoding=\"async\" class=\"aligncenter wp-image-42121 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5899.png\" alt=\"bok choy side effects\" width=\"960\" height=\"540\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5899.png 960w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5899-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5899.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_Bok_Choy_Good_In\"><\/span><b>What Is Bok Choy Good In?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As seen above, this delicious vegetable is rich in antioxidants as well as vitamins and minerals. Bok Choy nutrition facts aside, in cooking, this simple vegetable is often stir-fried making a crunchy and delicious snack or side dish. It also makes a great addition to salads, soups as well as filling for dumplings, steamed buns, or even spring rolls.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Many_Calories_In_Bok_Choy\"><\/span><b>How Many Calories In Bok Choy?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Like many other<\/span><a href=\"https:\/\/betterme.world\/articles\/green-leafy-vegetables\/\"> <span style=\"font-weight: 400;\">leafy greens<\/span><\/a><span style=\"font-weight: 400;\"> and cruciferous vegetables, this Chinese cabbage has very little calories per serving which makes it among the best weight loss foods. 100 grams of raw pak choi has only 13 calories (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/170390\/nutrients\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), a number much lower than the same amount of raw spinach or kale &#8211; 23 kcal and 35 kcal, respectively (<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168462\/nutrients\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">,<\/span><a href=\"https:\/\/fdc.nal.usda.gov\/fdc-app.html#\/food-details\/168421\/nutrients\"><span style=\"font-weight: 400;\"> 17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Bok choy side effects cannot compare to the health benefits that come from consuming this simple vegetable. If you have been looking for more leafy greens to add to your diet then by all means, add some pak choi to your basket the next time you go grocery shopping &#8211; just make sure that you limit how often you eat it raw. As for people on blood thinner medication, be sure to talk to your doctor and dietitian.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Bok_Choy\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The mark of any good diet plan is not in how many carbs, protein, or fat it has. Instead, a good diet plan is known by its emphasis &#8211; or lack thereof &#8211; on vegetables and fruits. Leafy greens and cruciferous vegetables are part of the backbone that make up any great weight loss diet. [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":40779,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[109,87],"class_list":["post-40772","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bok Choy: Health Benefits, Nutrition Facts, Calories, And Side Effects - BetterMe<\/title>\n<meta name=\"description\" content=\"Are curious about bok choy side effects, benefits, and uses? Check out this article to learn how this simple vegetable affects your health.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bok Choy: Health Benefits, Nutrition Facts, Calories, And Side Effects\" \/>\n<meta property=\"og:description\" content=\"Are curious about bok choy side effects, benefits, and uses? Check out this article to learn how this simple vegetable affects your health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/bok-choy\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1910392846.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bok-choy\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3\"},\"headline\":\"Bok Choy: Health Benefits, Nutrition Facts, Calories, And Side Effects\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bok-choy\/\"},\"wordCount\":2383,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1910392846.jpg\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The mark of any good diet plan is not in how many carbs, protein, or fat it has. Instead, a good diet plan is known by its emphasis - or lack thereof - on vegetables and fruits. Leafy greens and cruciferous vegetables are part of the backbone that make up any great weight loss diet. <\/span><span style=\\\"font-weight: 400;\\\">Bok Choy is one such vegetable that while it may not be as widely known as spinach, kale, lettuce or cabbage, has a myriad of health benefits that not only help with weight loss, but also with improved general health and immunity. <\/span><span style=\\\"font-weight: 400;\\\">In today's article we shall be taking a deeper look into this vegetable and discussing side effects, health benefits, nutrition facts and more on bok choy.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Bok Choy?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before delving into bok choy <a href=\\\"https:\/\/betterme.world\/articles\/mustard-greens-benefits\/\\\">health benefits<\/a>, side effects, uses and more, we must first understand what bok choy is and what it's good for.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Also known as pok choi or pak choi, it is a type of Chinese white cabbage native to China. In Cantonese bok choy literally translates to \\\"white vegetable\\\". It is part of the <\/span><i><span style=\\\"font-weight: 400;\\\">Brassica<\/span><\/i><span style=\\\"font-weight: 400;\\\"> genus of plants alongside other popular vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, turnips and much more (<\/span><a href=\\\"https:\/\/www.britannica.com\/topic\/list-of-plants-in-the-family-Brassicaceae-2004620\\\"><span style=\\\"font-weight: 400;\\\">19<\/span><\/a><span style=\\\"font-weight: 400;\\\">). These Brassica vegetables are also known as<\/span><a href=\\\"https:\/\/betterme.world\/articles\/best-vegetables-to-eat-daily\/\\\"> <span style=\\\"font-weight: 400;\\\">cruciferous vegetables<\/span><\/a><span style=\\\"font-weight: 400;\\\">.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/bok-choy\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/bok-choy\/\",\"name\":\"Bok Choy: Health Benefits, Nutrition Facts, Calories, And Side Effects - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/bok-choy\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1910392846.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are curious about bok choy side effects, benefits, and uses? 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Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/image\/90b178f3c6c0698ffcfa00531dad5f63\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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Check out this article to learn how this simple vegetable affects your health.","og_url":"https:\/\/dev.betterme.world\/articles\/bok-choy\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1910392846.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau, Kristen Fleming, RD","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau, Kristen Fleming, RD","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/bok-choy\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/bok-choy\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/05bcd715bea15329a5c0bc94910663b3"},"headline":"Bok Choy: Health Benefits, Nutrition Facts, Calories, And Side Effects","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/bok-choy\/"},"wordCount":2383,"commentCount":0,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/bok-choy\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1910392846.jpg","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">The mark of any good diet plan is not in how many carbs, protein, or fat it has. Instead, a good diet plan is known by its emphasis - or lack thereof - on vegetables and fruits. Leafy greens and cruciferous vegetables are part of the backbone that make up any great weight loss diet. <\/span><span style=\"font-weight: 400;\">Bok Choy is one such vegetable that while it may not be as widely known as spinach, kale, lettuce or cabbage, has a myriad of health benefits that not only help with weight loss, but also with improved general health and immunity. <\/span><span style=\"font-weight: 400;\">In today's article we shall be taking a deeper look into this vegetable and discussing side effects, health benefits, nutrition facts and more on bok choy.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Is Bok Choy?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before delving into bok choy <a href=\"https:\/\/betterme.world\/articles\/mustard-greens-benefits\/\">health benefits<\/a>, side effects, uses and more, we must first understand what bok choy is and what it's good for.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Also known as pok choi or pak choi, it is a type of Chinese white cabbage native to China. In Cantonese bok choy literally translates to \"white vegetable\". It is part of the <\/span><i><span style=\"font-weight: 400;\">Brassica<\/span><\/i><span style=\"font-weight: 400;\"> genus of plants alongside other popular vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, kale, turnips and much more (<\/span><a href=\"https:\/\/www.britannica.com\/topic\/list-of-plants-in-the-family-Brassicaceae-2004620\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">). These Brassica vegetables are also known as<\/span><a href=\"https:\/\/betterme.world\/articles\/best-vegetables-to-eat-daily\/\"> <span style=\"font-weight: 400;\">cruciferous vegetables<\/span><\/a><span style=\"font-weight: 400;\">.<\/span>\r\n\r\n<span style=\"font-weight ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/bok-choy\/","url":"https:\/\/dev.betterme.world\/articles\/bok-choy\/","name":"Bok Choy: Health Benefits, Nutrition Facts, Calories, And Side Effects - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/bok-choy\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/bok-choy\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/shutterstock_1910392846.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are curious about bok choy side effects, benefits, and uses? 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