Promotes gut health

Bok choy is rich in fiber and water, which stimulates bowel movements, alleviates constipation, and provides nutrients for beneficial gut bacteria. Vitamin C and other compounds help reduce inflammatory responses and limit bacterial invasion of the intestinal wall.

Strengthens bones

Bok choy is rich in calcium, magnesium, phosphorus, and vitamin K, all essential nutrients for strong bones. Vitamin K activates bone-developing proteins, while calcium and magnesium are structural components of bone, which can prevent fractures due to osteoporosis in old age.

Reduces oxidative stress

Glucosinolate compounds in bok choy are released during digestion, supporting the body's detoxification mechanisms. Additionally, selenium can prevent oxidative stress, reducing cell damage from free radicals, thereby helping to prevent many chronic diseases.

Aids weight control

Despite its very low calorie content, bok choy can help you feel full longer and provides essential nutrients. This makes it a useful food for individuals trying to manage their weight.

Fights inflammation

Like other dark leafy green vegetables, bok choy is rich in the flavonoid quercetin, which can reduce inflammation in the body. This, in turn, lowers the risk of many chronic health issues such as heart disease, diabetes, and cancer. Selenium further boosts the immune system, helping the body fight off bacteria and viruses.

Maintains healthy skin

Thanks to its vitamin C content, which combats free radicals, regular consumption of bok choy can reduce the risk of skin damage caused by sun exposure, cigarette smoke, and pollutants. Vitamin C also plays a role in the body's natural collagen production, helping to fight signs of aging such as wrinkles and crow's feet.

Good for eye health

Bok choy provides beta-carotene and vitamin A, two crucial nutrients that protect eye health. The body converts beta-carotene into vitamin A. Therefore, consuming foods containing both these nutrients helps prevent cataracts, dry eyes, and vision loss from age-related macular degeneration.

Boosts cardiovascular health

Calcium and potassium in bok choy help regulate blood pressure. Antioxidants can protect the cardiovascular system from free radical damage, reducing the risk of heart strain and arterial damage.

Every adult should consume at least 400 g of vegetables daily to ensure an adequate supply of vitamins, minerals, and fiber for the body.

By Le Nguyen (WebMD, Times of India)