How much vitamin K is in bok choy?

Bok choy contains approximately 44% of the Daily Value for vitamin K per 100g serving (about 35-40 mcg). This amount supports bone health and blood clotting function effectively.

Can bok choy affect thyroid function?

Raw bok choy contains goitrogenic compounds that may interfere with thyroid hormone production, particularly in people with iodine deficiency. Cooking significantly reduces these compounds while maintaining nutritional benefits.

Is bok choy high in vitamin C?

Yes, bok choy provides 54% of the Daily Value for vitamin C per 100g serving (approximately 45-50mg). This supports immune function and collagen synthesis effectively.

Does bok choy interfere with blood thinners?

Bok choy's high vitamin K content can interfere with warfarin and similar anticoagulants. Patients on blood thinners should maintain consistent bok choy intake and consult their healthcare provider.

What glucosinolates are in bok choy?

Bok choy contains glucosinolates including glucobrassicin and gluconapin, which convert to bioactive isothiocyanates. These compounds activate detoxification enzymes and provide antioxidant benefits when the plant tissue is damaged or chewed.

Can I get enough calcium and vitamin K for bone health from bok choy alone?

A 100g serving of bok choy provides 10-17% of the Daily Value for calcium and 44% for vitamin K, making it a valuable contributor to bone health but not sufficient as a sole source. To meet daily calcium needs (1,000-1,200 mg for most adults), you would need to consume bok choy alongside other calcium-rich foods like dairy products, fortified plant milks, or leafy greens. Combining bok choy with other nutrient-dense foods provides a more complete nutritional profile for optimal bone support.

Is bok choy safe to eat raw, and does cooking affect its nutrient content?

Bok choy is safe to consume raw and is commonly eaten in salads and slaws, though cooking methods can influence its nutrient bioavailability. Light steaming or stir-frying may enhance the availability of certain compounds while minimal cooking preserves heat-sensitive vitamin C (54% DV per 100g). Both raw and cooked forms retain significant nutritional value, so preparation preference can be based on taste and culinary use rather than safety concerns.

Who should prioritize bok choy consumption for its nutritional benefits?

Individuals concerned with bone density, immune function, or antioxidant intake can particularly benefit from regular bok choy consumption due to its high concentrations of vitamin K, calcium, and vitamin C. Those following plant-based diets may especially value bok choy as a non-animal source of bioavailable calcium and vitamin K. People with restricted food variety or limited access to diverse vegetables can use bok choy as a nutrient-dense staple to support overall health.

Brassica rapa subsp. chinensis (Bok Choy)

Bok choy contains glucosinolates that convert to bioactive isothiocyanates, which activate phase II detoxification enzymes. These compounds, along with high vitamin K and C content, support bone health and immune function through cellular antioxidant pathways.

Category: Vegetable Evidence: 2/10 Tier: Emerging

Brassica rapa subsp. chinensis (Bok Choy) — Hermetica Encyclopedia

Origin & History

Brassica rapa subsp. chinensis, commonly known as bok choy, is a leafy green cruciferous vegetable originating from southern China and widely cultivated in East and Southeast Asia.[1, 2] As a whole food, it is typically consumed raw or cooked rather than processed into an extract, and is characterized by its green leaf blades and lighter bulbous bottoms.[2] Its chemical class includes a rich profile of glucosinolates, vitamins, and minerals.[1, 2]

Historical & Cultural Context

Bok choy has been a staple food in southern Chinese, East Asian, and Southeast Asian cuisine and traditional diets for centuries.[1, 2] It is valued for its low-calorie, nutrient-dense profile, though specific historical medicinal applications within systems like Traditional Chinese Medicine are not detailed in the provided research.[1, 7]

Health Benefits

["\u2022 Supports bone health due to its high concentration of vitamin K (44% DV per 100g) and calcium (10-17% DV). Evidence is inferred from nutritional composition.[1, 2, 3]", "\u2022 Provides potent immune support, with a 100g serving delivering 54% of the Daily Value for vitamin C. Evidence is inferred from nutritional composition.[1, 2]", "\u2022 May offer antioxidant effects by neutralizing free radicals via its vitamin C and E content, reducing oxidative stress. Evidence is inferred from nutritional composition.[1]", "\u2022 May inhibit cancer cell growth, as its glucosinolates convert to isothiocyanates which have shown this effect in laboratory settings. Evidence is preliminary (in-vitro) and not confirmed in humans.[1]", "\u2022 Aids digestive health and gut function through its dietary fiber content. Evidence is inferred from nutritional composition.[1]"]

How It Works

Bok choy's glucosinolates convert to isothiocyanates like sulforaphane through myrosinase enzyme activity, activating Nrf2 transcription factor and phase II detoxification enzymes. Vitamin K activates osteocalcin for bone mineralization, while vitamin C supports collagen synthesis and neutrophil function. The folate content supports DNA methylation and homocysteine metabolism.

Scientific Research

The research dossier indicates a lack of specific human clinical trials, randomized controlled trials (RCTs), or meta-analyses focused on bok choy consumption. Consequently, no PubMed PMIDs for human studies on this ingredient were identified.[1, 2] Laboratory research has observed that its glucosinolates can inhibit cancer cell growth in vitro, but these findings have not been replicated in human trials.[1]

Clinical Summary

Evidence for bok choy benefits comes primarily from observational studies on cruciferous vegetable consumption and nutritional analysis rather than controlled trials. Epidemiological studies suggest regular cruciferous vegetable intake (3-5 servings weekly) correlates with reduced cancer risk and improved bone density markers. The vitamin K content (44% DV per 100g) provides therapeutic levels for bone health, while vitamin C content (54% DV) meets immune support requirements. Most evidence is inferred from individual nutrient research rather than bok choy-specific clinical trials.

Nutritional Profile

Bok choy (raw, per 100g) is a low-calorie, nutrient-dense vegetable: Energy ~13 kcal, Water ~95.3g. Macronutrients: Carbohydrates 2.18g (of which sugars 1.18g), Dietary fiber 1.0g, Protein 1.5g, Fat 0.2g. Key vitamins: Vitamin C 45mg (50-54% DV) — high bioavailability in raw form, reduced ~30-50% by boiling; Vitamin K1 (phylloquinone) ~45µg (37-44% DV) — fat-soluble, bioavailability enhanced with dietary fat; Vitamin A (as beta-carotene) ~223µg RAE (~25% DV), with conversion efficiency from beta-carotene to retinol variable (estimated 12:1 ratio); Folate (B9) ~66µg (17% DV); Vitamin B6 0.194mg (~11% DV); Riboflavin (B2) 0.07mg (~5% DV). Key minerals: Calcium 105mg (~10% DV) — bioavailability moderate (~50-60%) due to relatively low oxalate content compared to spinach, making bok choy calcium more absorbable; Potassium 252mg (~5% DV); Phosphorus 37mg (~3% DV); Magnesium 19mg (~5% DV); Iron 0.8mg (~4% DV, non-heme, enhanced by co-consumed vitamin C); Zinc 0.19mg (~2% DV); Manganese 0.159mg (~7% DV); Selenium 0.7µg (~1% DV). Bioactive compounds: Glucosinolates (primarily glucobrassicin, sinigrin, and gluconapin) — hydrolyzed by myrosinase enzyme upon cell disruption to produce isothiocyanates (e.g., allyl isothiocyanate) and indole-3-carbinol, with concentrations estimated at 0.3–1.0µmol/g fresh weight, reduced significantly by boiling (~30-60% loss) but better retained by steaming or stir-frying; Carotenoids including beta-carotene (~448µg/100g), lutein and zeaxanthin (~40µg/100g combined) — fat-soluble, bioavailability improved with lipid co-consumption; Anthocyanins present in purple varieties only; Chlorophyll compounds ~1-2mg/100g. Flavonoids including quercetin and kaempferol glycosides present in small quantities (~0.1–0.5mg/100g). Choline ~6.4mg/100g. Sodium is notably low at ~65mg/100g. Overall bioavailability note: Raw consumption preserves vitamin C, myrosinase activity (for glucosinolate conversion), and water-soluble B vitamins best; light steaming or stir-frying is preferable to boiling to minimize leaching of water-soluble nutrients while retaining palatability and partial glucosinolate activity.

Preparation & Dosage

As bok choy is consumed as a whole food, no clinically studied dosage ranges for extracts, powders, or standardized forms exist. A typical serving size is 100g of the raw vegetable, which provides 13 kcal and significant amounts of vitamins A, C, and K.[2] Consult a healthcare provider before starting any new supplement.

Synergy & Pairings

Vitamin D3, Magnesium, Calcium, Turmeric (Curcumin)

Safety & Interactions

Bok choy is generally safe for most people when consumed as food. High vitamin K content may interfere with warfarin and other anticoagulant medications, requiring consistent intake patterns. Goitrogenic compounds in raw bok choy may affect thyroid function in individuals with existing thyroid disorders or iodine deficiency. Cooking reduces goitrogenic activity while preserving most nutrients, making cooked bok choy safer for those with thyroid concerns.