Do You Know About Shanghai Bok Choy and Its Benefits?

Shanghai bok choy, as known as baby bok choy, is a featured food in China and Asia countries. However, people must be taken by surprise when knowing about its benefits for health beyond the attractive flavor. The below article will reveal some benefits of this cool vegetable.

1. Overview about Shanghai Bok Choy

Shanghai bok choy is botanically called Brassica rapa var. Chinensis. This non-heading kind of cabbage is in the Brassicaceae family that includes broccoli, kale, and mustard. This vegetable has plentiful names such as Green Stems bok choy, Green bok choy, Spoon cabbage. This plant is a hybrid plant to get the sweetness and small-sized features from the original kinds.

2. Creation and Development

Shanghai bok choy is derived from China, especially in the Yangtze River Delta region where it has been grown and developed for thousand years. Even though the accurate time and beginning of this vegetable are not recorded clearly, numerous new kind has been created in order to meet the consumer’s requirements. Until the 16th century, baby bok choy was presented to Southeast Asia. Then in the 19th century, this kind arrived in Europe and North America. 

Nowadays, Shanghai bok choy is commonly cultivated around Asia, especially in East Asia and Southeast Asia countries such as China, Japan, Korea, and Vietnam. Moreover, this kind is also raised and commercialized in the specialty groceries stores in Australia, South Africa, Europe, North American countries such as Canada and the United States.

3. Characteristics and Flavor of Shanghai Bok Choy

Shanghai bok choy is small in size with a length of about 4 to 5 inches. The stalks are plain, thick, and hard in texture with a pale green color. It looks like a spoon. There are some stems gathered in a bunch of Shanghai bok choy. The base of that bunch is bulb-like in shape. While the leaves of this vegetable are dark green and oval in shape as well as covered with lighter green veins. On the eating experience, this variety brings a mild sweetness with a crispy and juicy texture.

4. Nutrition Stats

Here are some staple nutritional values of 100 grams Shanghai bok choy:

  • Calories: 15
  • Carbohydrate: 2 grams
  • Sugar: 1 gram
  • Fiber: 1 gram
  • Protein: 2 grams

Percent of minerals (based on the Percent Daily Values)

  • Vitamin A: 150%
  • Vitamin C: 80%
  • Calcium: 10%
  • Iron: 9%

On top of that, this cabbage also includes plentiful minerals and nutrients that are beneficial for your health.

5. Main Benefits of Shanghai Bok Choy

Brimming with various nutrients and minerals, the vegetable is of benefit for your health. Below are some staple goodnesses of Shanghai bok choy.

Anti-cancer Properties


Baby bok choy contains some rare sulfur-based compounds such as isothiocyanate. It converts into glucosinolate which is in charge of improving the cell death in the free radicals. Moreover, this variety is loaded with folate that takes responsibility for reproducing DNA as well as avoiding cell damage. 

Moreover, this bok choy also comprises considerable content of beta-carotene, which is pointed out through some pieces of research that can lower the risk of breast, prostate, and lung cancer. Another mineral present in Shanghai bok choy is selenium, which plays an essential role in curbing and avoiding the creation of cancer tumors. 

Improvement Bones

This vegetable includes vitamin K and calcium, two nutrients that are a necessary part of controlling the health of bones and teeth as well as keeping the levels of acid uric balanced inside your body. Above that, this bok choy contains some minerals such as iron, magnesium, and phosphorous. They enhance the process of forming collagen between joints in order to maintain their function as a lubricated machine. 

Great Choice for Heart Diseases

 Shanghai Bok Choy

Potassium present in this vegetable combines with other minerals and vitamins that can keep the blood pressure in control along with increased heart disease. While magnesium in Shanghai bok choy has considerable impacts on calming the nerves as well as enhancing sufficient blood flow. Vitamins loaded in this cabbage works together with potassium are great for curbing the content of homocysteine, which destroys the blood vessels, along with maintaining the works of the heart effectively. Hence, consuming a reasonable amount of Shanghai bok choy can lower the risk of cardiovascular issues.

Avoidance Anemia

Anemia appears when your body lacks iron. This disease can lead to serious issues, especially for pregnant women, and even can affect badly for the development of the fetus. To avoid anemia, you should consume rich folate and an iron food source such as Shanghai bok choy can avoid anemia issues. For those who do not know, folate supports your body to absorb iron more effectively, leading to the increase of the manufacture of red blood cells. 

Promotion Eyesight

Baby bok choy is one of the most trophic sources for eyesight with different minerals such as beta-carotene, selenium, vitamin K, and vitamin C. Beta-carotene protects the eyes’ coronary artery as well as avoid the creation of the eyes’ problems such as glaucoma and cataracts. Some pieces of research have pointed out that regular eating of this vegetable can decrease and slow down the macular issues. 

Good Selection for Weightloss Diet

 Shanghai Bok Choy

Low content of calories but rich vitamin and fiber present in Shanghai bok choy is an excellent choice for those who are on a weight loss diet. Eating this vegetable can help you increase the more absorbed fiber while the calories are still small. Fiber also supports you to keep the fullness longer.


Even though baby bok choy is of various benefits, it still has some drawbacks that you should know to avoid. In their uncooked form, this vegetable comprises a kind of enzyme called myrosinase. This enzyme destroys the glucosinolates that this vegetable itself brings. Damaging glucosinolate’s enzyme can lower the absorbed iodine which is essential for thyroid function.

Above are some facts about the Shanghai bok choy that you should not miss. Nowadays, this Asian cuisine is not only available in Asia but also a favorite ingredient of many people all over the world. Do not hesitate to bring this baby bok choy to your kitchen and make a delicious meal for your dearest. 


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