Once you find out about bok choy nutrition, you will want to add it to your regular shopping list! Here are seven fantastic features.
1. Bok choy is a great source of calcium
This superfood is full of calcium, which boosts bone health. Bok choy has a great bioavailability of calcium (how easily it is absorbed). Calcium from bok choy is slightly more easily absorbed than calcium from dairy milk.
2. It is rich in potassium
Great source of potassium and magnesium which along with calcium mentioned above help to regulate heart rate and blood pressure.
3. Other vitamins in bok choy
Bok choy is full of vitamins including vitamins A, C, K, B6, and folate. 1 cup of cooked bok choy gives the recommended daily 17 percent of your allowance for vitamin A, and close to 35 percent of the recommended daily dose of vitamin C.
4. Bok choy is a great source of antioxidants
Antioxidants aid in cancer prevention and keep cholesterol in check.
5. Full of beta carotene
Bok choy is full of beta carotene, a nutrient that boosts eye health and reduces the risk of macular degeneration.
6. Helps to prevent neurodegenerative disorders
Bok choy is a green superfood that is full of phytonutrients. These have been shown to reduce the risk of neurodegenerative disorders like Alzheimer’s and Parkinson’s.
7. Anti-inflammatory properties
Bok choy has great anti-inflammatory properties. This makes it a perfect option for those suffering from rheumatoid arthritis and looking for natural pain relief.
How to pack more bok choy into your routine
There are so many ways to enjoy bok choy in your daily diet. It is great eaten raw (wash well first) and as an ingredient in smoothies alongside or in place of other leafy greens. It can also be used as a crudité for dipping, enjoyed in salads and Buddha bowls, steamed with ginger, or as a starring ingredient in many flavourful Asian-inspired dishes.
Editor’s note: below is a selection of recipes from the Nourish collection that work beautifully with bok choy.
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This divine smoothie bowl by Tammy Fry stars an array of calcium rich plant foods. Using an equal weight of bok choy in place of spinach will provide an approximately equivalent amount of calcium. |
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Australian nutritionist and dietitian Ellie Bullen loves homemade dumplings, and this combo starring bok choy along with shiitake mushrooms and pumpkin is a particular favourite. |
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Bursting with goodness, this green curry recipe by Talia Yilmaz combines tofu, green split peas, luscious fresh bok choy, and irresistible Thai flavours. |
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Bok choy goes perfectly in pho, and this recipe by Kelsi Boocock packs in two bunches in a beautiful flavoursome broth, along with mushrooms, ginger, chilli and fresh mung bean sprouts. |
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Join internationally celebrated chef Shannon Martinez to learn how to make your own vegan laksa packed with healthy wholefoods – including bok choy – in this gorgeous recipe. |
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Clint Paddinson will be MC’ing at the Australasian Nutrition in Healthcare Conference in Melbourne from 17–19 February 2023. Hosted by Doctors For Nutrition, the conference will bring together leading experts on whole food plant-based eating and its benefits for both human and planetary health.
To learn more and register, visit doctorsfornutrition.org/nihc
Lead image: DreamPix Photography on Pexels
