Bok choy how many calories

Be cool. I never skip arm day. For a Serving Size of g. How many calories are in Baby Bok Choy? Amount of calories in Baby Bok Choy: Calories. How much fat is in Baby Bok Choy? How much sodium is in Baby Bok Choy? Amount of sodium in Baby Bok Choy: Sodium.

Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. National Cancer Institute. Cruciferous vegetables and cancer prevention. Updated June 7, American Academy of Allergy Asthma and Immunology.

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Adverse Effects. When It's Best. Storage and Food Safety. Cooking Tips. Calories : 9. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.

Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. One study found that taking selenium supplements also helped manage these conditions A number of minerals in bok choy work to maintain bone health.

These include calcium, phosphorus, zinc, magnesium, and vitamin K. Zinc and iron play a role in collagen synthesis and vitamin D metabolism. Collagen is a type of protein that forms a matrix in your joints and skeletal system, helping maintain bone structure and strength 15 , Studies have found that reduced levels of these minerals are associated with collagen reduction and an increased risk of osteoporosis , a disease in which bones soften and become prone to fracture 15 , Bok choy contains the minerals potassium, magnesium, and calcium, which work to help naturally regulate your blood pressure Having unmanaged high blood pressure can be a risk factor for developing heart disease Bok choy is also a good source of folate and vitamin B6.

Studies have found these may prevent the buildup of homocysteine. This compound can damage blood vessels and increase the risk of heart disease and stroke if it accumulates 19 , 20 , Bok choy is rich in vitamins, minerals, and antioxidants that may offer benefits for thyroid function and heart and bone health.

They may even have anticancer properties. While bok choy offers a number of health benefits, it may also come with downsides for some people when consumed in large amounts.

In their raw, uncooked form, cruciferous vegetables contain an enzyme called myrosinase that breaks down the glucosinolates that these vegetables also contain Some of the breakdown products of glucosinolates may inhibit your body from absorbing iodine, which is critical for thyroid function In one case study, an older woman was hospitalized in intensive care for severe hypothyroidism and related coma.

She had been eating 14—21 cups 1,—1, grams of raw bok choy daily for several months Though this effect may seem severe, keep in mind this is a single, extreme case. This effect may really only be a concern if you eat an unusually large amount of raw cruciferous vegetables over an extended period.

One review notes that there is little research on the potential thyroid-inhibiting effect of bok choy. However, the researchers state that typical serving sizes of bok choy probably do not impair thyroid function 1. Bok choy, pak choi or Chinese white cabbage, belongs to the cruciferous family of vegetables. First cultivated in China thousands of years ago, it is now available all over the world. Other cruciferous vegetables include kale , broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, rutabaga, and turnips.

These vegetables are a good supply of nutrients and are low in calories. They are well- suited to a healthful diet. Studies have shown that some people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, and colon cancer.

Bok choy contains folate. Folate plays a role in the production and repair of DNA, so it might prevent cancer cells from forming due to mutations in the DNA. Bok choy also contains vitamin C, vitamin E, and beta-carotene. These nutrients have powerful antioxidant properties that help protect cells against damage by free radicals. Unlike most other fruits and vegetables, bok choy contains the mineral selenium.

Selenium helps to detoxify some cancer-causing compounds in the body. Selenium also prevents inflammation and decreases tumor growth rates. Cruciferous and other vegetables also offer protection because they provide fiber. Fiber keeps the stool moving. This keeps the bowel healthy and reduces the risk of developing colorectal cancer. Fibrous foods also feed healthy gut bacteria, which affects overall health, metabolism, and digestion. The iron, phosphorous, calcium , magnesium , zinc, and vitamin K in bok choy all contribute to building and maintaining bone structure and strength.

Iron and zinc play crucial roles in the production and growth of collagen. Phosphorus and calcium are both important in bone structure. However, proper bone growth needs a careful balance of both these nutrients.