pak choi

Overview of Pak Choi

Pak Choi is a green leafy vegetable from the Chinese cabbage family and is native to southern China, Southeast Asia, and northern Europe. It is commonly known as Bok Choy or Pok Choy which has numerous health benefits if consumed in a moderate portion as reported in several studies. Bok Choy has the dark green cluster of leaves which can be used as a key ingredient in salad dressing, culinary dishes, soups and as raw power packed nutritional supplement. It has a rich amount of nutrition such as Vitamins, Minerals, and other essential nutrients which can do wonders in improving the overall health. Pak Choi is being cultivated since 5000 years in China. It is recommended to separate the stalk and leave before using it and also it should be washed be thoroughly in running freshwater to cleanse it properly before use. You can purchase it through the online or nearby store at a nominal cost.

Nutrition facts of Pak Choi

Pak Choi contains numerous nutritional facts which have several health benefits as reported in various studies and we have specified some of the commonly reported nutritional facts per 170 gram underneath:

Ingredients Quantity
Calories 20.4
Carbohydrate 3.1 gram
Fiber 1.7 gram
Protein 2.7 gram
Total Fat 0.3 gram
Iron 1.8 mg
Manganese 0.2 mg
Copper 0.1 mg
Calcium 158 mg
Magnesium 18.7 mg
Phosphorus 49.3 mg
Potassium 631 mg
Selenium 0.7 mcg
Zinc 0.3 mg
Folate 69.7 mcg
Vitamin B3 0.7 mg
Vitamin B5 0.1 mg
Vitamin B2 0.1 mg
Vitamin B1 0.1 mg
Vitamin B6 0.3 mg
Vitamin A 7223 IU
Vitamin C 44.2 mg
Vitamin E 0.2 mg
Vitamin K 57.8 mcg
Choline 20.6 mg
Betaine 0.3 mg

**Above mentioned nutritional facts may vary from the actual product.

Health benefits of Pak Choi

Pak Choi has numerous health benefits as reported in various studies however, we have specified some of the best-reported health benefits underneath:

Health Bones

The most essential thing is to maintain healthy bones as it can prevent several disorders such as arthritis, osteoporosis, rickets, osteopetrosis, and other bone-related problem which can be easily maintained by consuming Pak Choi regularly due to the medicinal properties and rich amount of nutrition such as Vitamin K, Calcium and other essential nutrients that can do wonders in strengthening the bones and balancing the level of collagen in joints for more flexibility or mobility naturally.

Cardiovascular Problems

Bok Choy contains a rich amount of fiber, Vitamin B6, folic acid, magnesium, potassium, and other essential heart protecting composition that can reduce the excess storage or production of bad cholesterol in the body and clearing out the arteries to strengthen the cardiovascular muscles for a healthy heart. It can also stabilize the blood pressure and stressed veins to prevent cardio-related disorders naturally however, it should not be consumed in excess


The primary reason of anemia is the deficiency of Iron which can be very dangerous for pregnant and lactating women as it can hamper and stimulate the development of fetus related health disorders however, Pok Choy can reduce the deficiency level of iron in the body due to the high amount of folate and iron that has shown the tremendous results in reducing the anemic disease and increase the production of red blood cells if consumed regularly with other healthy diets

Healthy Eyes

Recent studies have shown positive results of Pak Choi in reducing the cataract and glaucoma eye disorders as it contains the rich amount of nutrient composition such as beta-carotene, selenium, Vitamin K, Vitamin C, Vitamin A, and alpha-carotene. You can use it to prevent the macular degeneration and stress in the retina but results vary from individuals

Skin Health

It can revive the lost complexion and reduce wrinkles due to the availability of Vitamin C and other essential anti-oxidants which has the properties of improving skin health and tissues. Similarly, it contains the anti-microbial properties that can prevent eczema and acne problem

Boost Immunity

The high amount of antioxidants and Vitamin C  can boost the immunity system to prevent the frequent infection and strengthens the system to combat the attack from the free radicals.

Other commonly reported health benefits have been specified underneath:

  • Type 2 Diabetes
  • Inflammation
  • Anti-Cancer
  • Low blood pressure
  • Digestion
  • Promotes healing

Side effect of Pak Choi

Pak Choi is safe and well tolerated by the individuals however, few studies suggest the severe side effect due to overdosage or intolerance to any of the nutrition and we have specified some of the commonly reported side effects underneath:

  • Indigestion
  • Acid reflux
  • Constipation
  • Vomiting or nausea
  • High blood pressure
  • Low blood sugar level
  • Palpitation
  • Burning sensation

**It is recommended to discontinue the use immediately if you observe any of above-mentioned symptoms.

Excess or regular use (several months) of Bok Choy can stimulate the thyroid hormone that results in the delay of thyroid function and the absorption of iodine which can lead to severe health problem if not controlled timely.

How to use Pak Choi

Pak Choi can be used in various ways and we have specified some of the commonly reported use of Pok Choy underneath:

  • Salad Dressing
  • Culinary Dishes
  • Soups
  • Sandwiches
  • Grilled Recipes
  • Stir fry
  • Garnishing
  • Eaten raw
  • Flavoring agent

Disclaimer: Nothing in this article is to be construed as medical advice, nor it is intended to replace the recommendations of a medical professional. For specific questions, please consult a specialist for the advice.

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