How many calories bok choy

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.

A diet that contains too much phosphorus and not enough calcium can result in bone loss. Vitamin K helps maintain the balance of calcium in the bones, which means it might help reduce the risk of bone fractures. Potassium , calcium, and magnesium are all present in bok choy. They can help decrease blood pressure naturally. According to an article in the American Journal of Clinical Nutrition , people should increase their intake of potassium.

Some evidence shows that consuming 4, mg of potassium daily decreases blood pressure caused by high sodium intake. The same article notes that many people consume too much sodium, which increases the risk of developing high blood pressure. Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine.

Excess homocysteine in the body can damage blood vessels and lead to heart problems. Choline helps with sleep, muscle movement, learning, and memory.

It also helps cells in the body to keep their shape and helps absorb fat and reduce chronic inflammation. The selenium found in bok choy has been found to improve immune response to infection by stimulating the production of T-cells that identify and kill invading bacteria and viruses. Vitamin C is an essential nutrient that has antioxidant properties that may help prevent damage caused by the sun, pollution, and smoke.

Some studies have suggested that cruciferous vegetables can help people with diabetes to maintain their blood sugar levels.

According to the National Institutes of Health , for adults eating 2, calories per day and children over 4 years old, 1 cup of raw bok choy provides:.

Infants and children under 4 years old need less of these nutrients, and people who are pregnant and breastfeeding will require more. A value of 20 percent or higher daily value is considered high, whereas a 5-percent or lower value indicates a low level.

Bok choy contains other vitamins and minerals, including phosphorus, zinc, sodium, copper , manganese, selenium, niacin, folate, choline, beta-carotene, and vitamin K.

The index rates foods based not only on their vitamin and mineral content but also their phytochemical composition and antioxidant capacity. The list really goes on, making it an all-around veggie powerhouse. New to the bok choy bandwagon? Hailing from China originally, bok choy falls under the Brassica cabbage family, which also includes kale, turnips, mustard, and broccoli. As far as its connection to the United States and other western countries, you have immigrants to thank for that.

When Chinese populations settled in California in the s, they brought their crops including bok choy with them, according to the Real Food Encyclopedia. As McDaniel notes, bok choy likely became a staple in Chinese cooking due to its versatility. The green is quick-cooking making it a key part of a busy weeknight dinner and can be cooked with a variety of methods, like grilling, stir-frying, baking, stewing.

Although boasting a ton of flavor, bok choy is fairly minimal as far as calories, fat, sodium, and sugar go. Despite its low stats, bok choy is loaded with essential vitamins and minerals. A single cup contains vitamins C, K, A, and B6, as well as folate, calcium, and beta-carotene. With a measly 9 calories and 1. But what it lacks in sustenance it makes up for in other benefits:. Studies from the National Cancer Institute have found a tie between leafy green including bok choy consumption and a lower risk of developing lung, prostate, and colon cancer.

Another cancer-fighting property contained in bok choy? Studies show it can boost your immunity and cognitive function, too. She says that a single cup of shredded bok choy contains 11 percent of the recommended daily allowance RDA for both folate and vitamins B6. One study found that a diet rich in cruciferous vegetables could reduce your risk of heart disease by up to 15 percent.

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Russet potato 0. Red potato 0. Iceberg lettuce 0. Artichoke 0. Burdock 0. Lettuce 0. Rutabaga 0. Beetroot 0. Celery stalk 0. Bitter melon 0. Yam 0. Yellow squash 0. Maitake mushrooms 0. Green onions 0. Eggplant 0. Endive 0. Fennel 0. Chard 0. Tomato 0. Pickled cucumber 0. Bok choy lettuce 0. Moringa 0. Rhubarb 0. Salsify 0. Carrot 0. Salad greens 0. Cassava 0. Cauliflower 0. Enoki mushrooms 0. Romaine lettuce 0. Green pepper 0.

Brussels sprouts 0. Sweet pepper 0. Parsnips 0. Bamboo shoots 0. Basella 0. Leek 0. Red bell pepper 0. Zucchini 0. Mushrooms 0. White mushrooms 0. Portabella mushrooms 0. Jalapeno 0. Broccoli 0. Lentil 0. Spinach 0. Peas 0. Red onion 0. Oyster mushrooms 0.

Mustard greens 0. Hot chili peppers 0. Champignon 0. Rapini 0. Shiitake mushrooms 0. Garlic 0. Cilantro 0. Mixed vegetables 0.

Chanterelle mushrooms 0. Morel mushrooms 0. Spaghetti squash 0. Fodder cabbage 0. Collards 0. Grape tomatoes 0. Arugula 0. Lima beans 0.

Chive 0. Ginger 0. Sweetcorn 0. Kale 0. Celery 1. Corn on the cob 1. Pinto beans 1. Corn 1. Black beans 1. Red lentils 2. Black eyed peas 2. Garbanzo beans 6.

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Olives 1. Mustard greens 1. Garlic 1. Champignon 1. Cilantro 1. Algae 1. Purslane 1. Leek 2. Edamame 2. Lentil 3. Garbanzo beans 4. Black beans 5. Pinto beans 5. Black eyed peas 6 more Fava beans 6. Red lentils 7. Lima beans 7. Morel mushrooms Bamboo shoots 3 more Pickled cucumber 4 more Iceberg lettuce 7 more Cherry tomato 8 more Red onion 8 more Green pepper 9 more White mushrooms 9 more Mushrooms 9 more White onions 9 more Maitake mushrooms 10 more Onion 10 more Baby carrots 10 more Radish 10 more Celery 11 more Celery stalk 11 more Tomato 11 more Turnip 11 more Calabash 11 more Cabbage 12 more Cantaloupe 12 more Carrot 12 more Pumpkin 12 more Red bell pepper 12 more Spaghetti squash 12 more Champignon 12 more Yellow bell pepper 12 more Sweet pepper 12 more Jicama 12 more Rhubarb 12 more Chanterelle mushrooms 13 more Lettuce 13 more Salad chicory 13 more Cucumber 13 more Romaine lettuce 14 more Asparagus 14 more Buttercup squash 14 more Eggplant 14 more Endive 15 more Cauliflower 15 more Jalapeno 15 more Enoki mushrooms 16 more Fennel 17 more Zucchini 18 more Oyster mushrooms 18 more Morel mushrooms 19 more Kohlrabi 19 more Bok choy lettuce 19 more Shiitake mushrooms 20 more Rutabaga 20 more Green onions 20 more Shallot 21 more Cassava 21 more Watercress 21 more Yam 21 more Broccoli 21 more Olives 22 more Black olives 22 more Red potato 22 more Hot chili peppers 23 more Brussels sprouts 23 more Potato 23 more Beetroot 23 more Lotus root 23 more Salsify 23 more Mixed vegetables 24 more Sweet potato 25 more Garlic 25 more Salad greens 26 more Cilantro 26 more Collards 27 more Fodder cabbage 27 more Leek 28 more Parsnips 29 more Russet potato 30 more Mustard greens 32 more Peas 33 more Butternut squash 34 more Winged bean 34 more Lentil 36 more Corn 37 more Burdock 38 more Chive 42 more Ginger 43 more Moringa 45 more Arugula 47 more Kale 47 more Okra 57 more Red lentils 59 more Artichoke 60 more Edamame 64 more Basella 65 more Algae 67 more Purslane 68 more Spinach 79 more Garbanzo beans 79 more Chard 81 more Grape tomatoes 4.

Algae 5 more Calabash 13 more Red onion 14 more Rhubarb 14 more Olives 17 more Black olives 17 more Cherry tomato 21 more Green pepper 23 more Tomato 24 more Celery 24 more Red bell pepper 26 more Cabbage 26 more Cassava 27 more Endive 28 more Onion 29 more Lettuce 29 more Butternut squash 33 more White onions 34 more Ginger 34 more