Bok Choy: Natural Laxative?

Bok choy, also known as pak choi or Chinese cabbage, is a cruciferous vegetable native to China. It is a good source of vitamins, minerals, antioxidants, and fibre. While it is typically cooked, it can also be consumed raw.

Bok choy has been associated with a range of health benefits, including reduced risk of cancer, improved heart health, and better bone health. It may also have laxative effects due to its fibre content, which promotes digestive health and regular bowel movements. However, excessive consumption of raw bok choy can negatively impact the thyroid gland, leading to potential hypothyroidism.

Bok Choy's fibre content

Bok choy, also known as Chinese white cabbage, is a member of the Brassica cabbage family. It is a dark, leafy, cruciferous vegetable that is highly nutritious and packed with fibre, vitamins, minerals, and antioxidants.

A cup of shredded raw bok choy (70 grams) contains 0.7 grams of fibre. This amount of fibre is considered to be a good source, as fibre is a critical nutrient found only in plant foods. Fibre supports digestive health and helps reduce the risk of many chronic diseases.

Fibre keeps the stool moving, which is important for maintaining a healthy bowel and reducing the risk of developing colorectal cancer. Additionally, fibre feeds healthy gut bacteria, which has a positive impact on overall health, metabolism, and digestion.

The fibre content in bok choy also contributes to its laxative effect. Fibre helps to add bulk to stools and promotes regular bowel movements, which can help relieve constipation. However, it is important to note that excessive consumption of raw bok choy can have negative effects on the thyroid gland, so it should be consumed in moderation.

Selenium in Bok Choy

Selenium is a mineral found in bok choy. Unlike most other fruits and vegetables, bok choy contains this mineral. Selenium has been found to have a range of health benefits.

Firstly, selenium may have anticancer benefits. Studies have shown that high selenium exposure is related to a lower risk of cancers of the breast, lungs, oesophagus, stomach, and prostate. Selenium helps to detoxify some cancer-causing compounds in the body, prevents inflammation, and decreases tumour growth rates.

Secondly, selenium is beneficial for thyroid function. The thyroid glands, located at the front base of the neck, play a critical role in metabolism and growth. Studies have shown that low levels of selenium in the bloodstream are associated with thyroid conditions such as hypothyroidism, autoimmune thyroiditis, and an enlarged thyroid, also known as a goitre.

Thirdly, selenium may improve immune response to infection by stimulating the production of T-cells that identify and kill invading bacteria and viruses.

Finally, selenium may help to promote healthy skin. Selenium in bok choy boosts the body's production of collagen, which may help fight signs of ageing such as fine lines and wrinkles.

In summary, bok choy is a rich source of selenium, which has a range of health benefits, including anticancer properties, improved thyroid function, improved immune response, and promotion of healthy skin.

Vitamin K in Bok Choy

Bok choy is a rich source of vitamin K, providing about 27% to 31.9% of the recommended daily value per cup. Vitamin K is important for blood clotting, so consuming large amounts of bok choy may be unsafe for those taking blood-thinning medication.

Vitamin K also plays a role in bone metabolism, promoting osteoblastic activity inside bone cells. This makes the bones stronger and healthier and can help delay osteoporosis. Vitamin K has also been found to play a role in curing Alzheimer's disease patients by limiting neuronal damage in their brains.

Bok choy is an excellent source of B-complex vitamins, including vitamin B6, riboflavin, pantothenic acid, and thiamine. These vitamins are essential, and our bodies require them from external sources.

Bok choy is also a good source of minerals, particularly calcium, phosphorus, potassium, manganese, iron, and magnesium. These minerals are important for bone health, heart health, and maintaining healthy blood pressure.

Cruciferous vegetable category

Bok Choy, also known as pak choi or Chinese white cabbage, is a cruciferous vegetable. Cruciferous vegetables are vegetables of the family Brassicaceae (also called Cruciferae) and contain multiple flower-bearing genera, species, and cultivars. The name Cruciferae, which means "cross-bearing" in Neo-Latin, comes from the shape of their flowers, whose four petals resemble a cross.

Cruciferous vegetables are one of the dominant food crops worldwide and are known to be rich in vitamin C, soluble fiber, and other nutrients and phytochemicals. They are also known for their cancer-fighting compounds. Cruciferous vegetables are categorised as "dark-green vegetables" and "other vegetables" in the federal government's Dietary Guidelines for Americans.

Some common cruciferous vegetables include:

• Bok Choy
• Kale
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Turnips
• Collard greens
• Rutabaga
• Garden cress
• Gai lan/jie lan (Chinese broccoli)
• Rapini (broccoli rabe)
• Choy sum (flowering cabbage)
• Canola/rapeseed
• Head mustard (heart mustard)
• Brown mustard seeds
• Mustard greens
• Mustard plant

Bok Choy's anti-inflammatory properties

Bok choy is a phytonutrient-rich vegetable with anti-inflammatory properties. It contains choline, which helps to reduce inflammation by playing a key role in early brain development, muscle control, memory, and cell membrane signalling. Bok choy is also rich in flavonoids like quercetin, which have been shown to reduce inflammation.

Bok choy is also a source of vitamin C, a potent antioxidant that contributes to immune defence and helps fight inflammation. In addition, the vegetable contains glucosinolates, which are sulphur-containing compounds that may induce enzymes that act against inflammation.

The vegetable's anti-inflammatory properties also make it good for arthritis and may help prevent dementia.

Frequently asked questions