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14 Best Health Benefits Of Bok Choy [Pechay]

Health Benefits Of Bok Choy
Health Benefits Of Bok Choy or Pechay

Bok choy is a green vegetable, a type of mustard greens, which has another name, pechay. Maybe you hear people say about pechay, that means bok choy. It’s name is funnny but it is rich in health benefits. Among the health benefits of bok choy are improving the digestive system, increasing body immunity, good for the eyes, healthy and strengthening bones, good for heart health, accelerating healing, and can prevent various other chronic diseases.

Table of Contents

What is Pechay or Bok Choy?

Bok choy, also known as pechay, is Chinese cabbage which is loaded with vitamins, minerals, and various other nutrients. Bok choy is a soft vegetable that is different from other types of cabbage, it only consists of thick leaves that are usually used as a vegetable. Overall these vegetables or plants can be made as delicious vegetables. As a rule, bok choy is present in salads as in many dishes in Asian and European countries.

Bok Choy or Pechay can be easily found in various places, including supermarkets. It is available in various parts of the world, especially in Europe. They grow a lot of these vegetables in the yard and you can also find them in large quantities in stores that import outside vegetables.

Bok Choy Nutrition

Why do Pechay or Bok Choy have so many health benefits? It turns out that this is a very nutritious vegetable. So, naturally it is useful for health. In fact, based on the USDA, one ounce of vegetable bok choy provides 13 calories, significant amounts of vitamins C, A and vitamins K and B6. And contains many minerals that provide health benefits for humans.

Health Benefits Of Bok Choy or Pechay
Bok Choy or Pechay Health Benefits

Another Nutrient of Bok Choy

As we quoted from the organicfacts.net site, bok choy or pechay also contains many vitamins and minerals as below:

Among the minerals are iron, calcium, magnesium, phosphorus, and sodium, it also contains copper, manganese, zinc and selenium.

While vitamins, including: choline, folate, beta carotene, and vitamin E.

Bok Choy is also rich in amino acids such as glutamic acid, aspartic acid, arginine, valine, alanine, lysine, isoleucine and leucine.

Pecahay is the favorite vegetable of many health-conscious people. Bok Choy is also a frequent substitute for vegetables such as spinach, and collard greens.

Health Benefits of Bok Choy

The nutrient-rich Bok Choy has many health benefits. In fact, it is very popular among people who already understand its nutritional content. Let’s see what are the following benefits of Pechay.

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1. Pechay Supports Eye Health

Pechay is a good vegetable and supports eye health. Just look at the nutrients such as vitamin A, beta carotene, vitamin C, selenium, vitamin K, all of which contribute positively to eye health.

If you make pechay a daily vegetable in your menu, you can protect yourself from eye damage such as glaucoma and cataracts. Therefore, if you do not consume it every day, you should add bok choy or pechay twice a week in your dishes.

Luetein and zeaxanthin are anti-oxidants that make good nutritional additions to keep your eyes healthy.

2. Bok Choy as an anti-inflammatory

Pechay or bok choy is a vegetable rich in choline, while choline is a substance that has anti-inflammatory properties.

Consuming it regularly can keep the body from arthritis and joint pain. For those of you who often have problems with inflammation in the joints, you should turn to bok choy vegetables as a family favorite.

3. Beneficial for nerve health

Furthermore, the health benefits of pechay are as a vegetable that supports nerve health. This is thanks to the presence of vitamin B complex in these foods. Vitamin B complex plays a role in maintaining healthy nerves.

So, instead of taking expensive B vitamin supplements and having to spend a lot of money, it’s better for you to consume cheap and natural bok choy without any side effects.

Bok Choy or Pechay is a green vegetable known for its deliciousness and rich in vitamin B complex that is ready to keep your nerves healthy.

4. Bok choy for an energy boost

Bok Choy or Pechay is a vegetable that is high in folic acid, it helps those of you who consume it to increase stamina and energy.

What’s wrong with folate? Folate is part of the B vitamin complex as well, it works to help convert carbohydrates from the food you eat into energy. Folic acid is also beneficial and responsible for DNA.

5. Pechay helps you lose weight

Pechay is a vegetable that is rich in nutrients but low in calories, so consuming it in large quantities does not lead to weight gain.

In addition, pechay is dense in fiber and water, those of you who consume it regularly can get full quickly and prevent you from eating more. This will reduce your weight slowly.

6. Bok Choy Contains Antioxidants

Bok choy, as we mentioned above, a vegetable that is full of vitamin A and vitamin C. Both act as important antioxidants in fighting free radicals that enter the body.

Apart from these two vitamins, pechay also contains lutein and zeaxanthin which are important antioxidants for eye health.

7. Benefits of bok choy for blood clotting

If you are injured or have an accident, the blood flowing will quickly stop, this is because this vegetable is rich in vitamin K, which keeps the blood from clotting fast. That’s the importance of including Bok Choy or Pechay in your daily menu.

If our body contains a little vitamin K, it will be difficult for blood to clot so that if you are injured, the blood will come out profusely and it will be difficult to stop.

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8. Good for immunity

Selenium is one of the nutrients in Bok Choy and it is an essential micronutrient for immunity.

Selenium is important because it is able to speed up the immune response. This means that you can recover faster from the disease because of the body’s rapid immune response.

Bok Choy is also very rich in vitamin C, and this will support and enhance immune function.

9. Rich in essential nutrients

Pechay is rich in various essential vitamins and minerals, it is the same as other green vegetables that provide many health benefits.

Taking pechay, you can get vitamins such as vitamins A, B1, B2, B3, B6, B5, B9, you can even get vitamin K and vitamin C.

Apart from vitamins, you also get lots of minerals like manganese, magnesium, iron, calcium, sodium and potassium.

In addition, consuming pechay can also meet the needs of fiber and protein.

10. Benefits of pechay for heart

Add pechay in your daily diet, this is important for maintaining the health of your heart.

These are green vegetables rich in fiber which are very good for heart health. Besides that, bok choy is also rich in phosphorus, magnesium and potassium, which is very good for blood health so that it provides good benefits for heart health.

11. Helps bone health

Pechay is a source of essential nutrients for health. It is good for building bones, maintaining bone strength and developing them.

These green vegetables are rich in calcium, iron, magnesium, vitamin K and zinc all of which support good bone health.

12. Bok Choy for blood pressure

Pechay or Bok choy contains nutrients that play a role in helping blood health. The content of vitamin A, vitamin C and potassium is sufficient for blood health, namely in maintaining normal blood pressure.

Magnesium is also useful for nerves and blood flow. Then, Chinese cabbage is also free of sodium or salt which is bad for blood health.

13. Good for skin health

The iron and zinc in pechay are known to help produce collagen, which is an important substance for increasing skin elasticity and skin softness.

Collagen also keeps skin youthful and prevents premature aging. The benefits of collagen will be supported by the high content of vitamin C, vitamin C acts as an antioxidant that fights free radicals or toxins that cause cell damage.

14. Bok Choy prevents anemia and fatigue

If you are deficient in iron, fatigue can occur. Consuming bok choy can prevent fatigue and anemia because it is rich in iron.

Apart from being rich in iron, Chinese cabbage also contains folate which is useful for helping the maximum absorption of iron.


Pechay or Bok Choy is a green vegetable that is rich in benefits. The nutritional content is so extraordinary that it is even good for inflammation.

There are generally no concerns with this vegetable. However, if you experience certain health problems, before consuming it, it is highly recommended to consult with your doctor, especially those of you who are in medical treatment.