What are the nutrients in bok choy? We will also introduce its function and recipes | DELISH KITCHEN

Main nutrients of bok choy

First, let’s take a look at the main nutrients contained in bok choy.

*Nutrients per 100g of edible portion of bok choy leaves (raw)

Energy: 9kcal
Iron: 1.1mg
Calcium: 100mg
β-carotene: 2,000μg
Vitamin C: 24mg
Folic acid: 66μg
Potassium: 260mg

Function of nutrients in bok choy

Here we will introduce the functions of the main nutrients contained in bok choy.

iron

Iron is a type of mineral necessary for the human body, and is present in large amounts in the hemoglobin of red blood cells, and a deficiency causes anemia. Approximately 3 to 5 g of it exists in the adult body, 70% of which is present in hemoglobin in red blood cells and myoglobin in muscles. The remaining 30% is stored as storage iron in the liver, bone marrow, muscles, etc.

calcium

Calcium is the most abundant mineral in the human body. It is the most abundant of all minerals and forms bones and teeth. It accounts for 1-2% of body weight, 99% of which is present in bones and teeth, and the remaining approximately 1% is contained in blood, tissue fluid, and cells.

β-carotene

Beta-carotene is known for its strong antioxidant effects.
Since carotene is fat-soluble, it is better absorbed when ingested with oil, so we recommend cooking with different cooking methods.

vitamin C

Vitamin C is a water-soluble vitamin that is involved in the production of collagen in the body and is also known as an antioxidant vitamin.

folic acid

Folic acid is an important nutrient involved in the synthesis of DNA, which is necessary for cell growth.

potassium

A type of mineral that is necessary for the human body and works to regulate osmotic pressure in the body.
It has the effect of helping the body excrete sodium, so it helps control excessive salt intake.

Nutrient differences between bok choy and other leafy vegetables

The main nutritional differences between bok choy and other leafy vegetables are shown in this table.

Cooking method to efficiently consume nutrients from bok choy

In order to efficiently consume the nutrients from bok choy, it is important to be careful about the cooking method. Here we will introduce three cooking methods.

Eat as a stir-fry or steamed dish

The absorption rate of the beta-carotene contained in bok choy increases when taken with oil, so cooking methods that use oil, such as stir-frying or steaming, are recommended.

eat raw

By making bok choy into a salad, you can efficiently ingest nutrients such as vitamin C and potassium, which are easily soluble in water when boiled.​

eat in soup

The vitamin C and potassium contained in bok choy are easily soluble in water, so by adding it to soup, you can eat it without wasting nutrients.

bok choy recipe

Here are four bok choy recipes from DELISH KITCHEN. We’ve picked out recipes that can be prepared in multiple ways, so please use them as a reference!

Rich taste! Stir-fried pork and bok choy with oysters

It’s a hearty side dish that is quick and easy to make. This is a popular stir-fried dish where the crunchy texture of bok choy mixes with the oyster sauce to whet your appetite!

Fluffy! Warm up! chicken dumpling and bok choy soup

The light flavor of the soup and the fluffy chicken dumplings go perfectly together! The chewy texture of bok choy is an accent.

A quick dish! Namul with bok choy and bean sprouts

Namul has a crunchy texture that you can enjoy. You can make it with bok choy and bean sprouts, so it’s perfect when you want to prepare one more dish.

Crunchy texture! bok choy and ham salad

This is an easy salad that uses raw bok choy without heating it. You can enjoy the crunchy texture, and the flavor of the ham and the flavor of the sesame dressing make it delicious.

Click here if you want to know more bok choy recipes

Let’s try cooking bok choy!

In this article, we introduced the main nutrients contained in bok choy and their functions. Please try cooking at home using the recipes and how to efficiently consume nutrients explained in the article!

【source】
Japanese Food Standard Ingredients List 2020 Edition (Eight Editions)
【reference】
Ministry of Health, Labor and Welfare e-Health Net “Potassium”
Ministry of Health, Labor and Welfare e-Health Net “Calcium”
Ministry of Health, Labor and Welfare e-Health Net “Carotenoids”
Ministry of Health, Labor and Welfare e-Health Net “Tetsu”
Ministry of Health, Labor and Welfare e-Health Net “Folic acid and supplements”
Ministry of Health, Labor and Welfare e-Health Net “Green and Yellow Vegetables”
Ministry of Health, Labor and Welfare “Information dissemination promotion project related to “integrated medicine”” Vitamin C
Ministry of Health, Labor and Welfare “Dietary Intake Standards for Japanese (2020 Edition)” (2024/10/17)

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