Plant atlas Short
Bok Choy: Cook It With Oil for the Carotenoids
Bok Choy / Pak Choi · ผักกวางตุ้ง · Brassica rapa chinensis
Bok Choy / Pak Choi — ผักกวางตุ้ง (phak-kwang-tung) — Brassica rapa chinensis.
A little oil helps the body absorb bok choy's beta-carotene. You eat the leaves and crunchy stalks. In a study of women, higher cruciferous-vegetable intake was associated with lower inflammatory markers. Bok choy provides vitamin A, vitamin C, vitamin K, and folate. Cho Phak Kat is a Northern Thai sour soup with tender bok choy and pork ribs, served with sticky rice and fried dried chilies. Phad Phak Kwangtung stir-fries crisp bok choy and tofu with garlic, then serves it over jasmine rice with crispy pork belly. Harvest baby bok choy young and cook it whole; the fast crop can be ready in 30 to 45 days. Avoid eating large amounts raw over the long term because raw bok choy contains compounds that can suppress thyroid function. Follow Longevity Biome for a new Thai plant every day.
Cho Phak Kat — จอผักกาด (cho-phak-kat)
Phad Phak Kwangtung — ผัดผักกวางตุ้ง (phad-phak-kwang-tung)
Source: Jiang Y et al. (2014). Cruciferous intake & proinflammatory markers in women. J Acad Nutr Diet 114(5):700-8. DOI:10.1016/j.jand.2013.12.019 (PMID 24630682)
Educational content, not medical advice! Consult your doctor before changing diet or medication.
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Food and nutrients
Rich in: vitamin A, vitamin C, vitamin K, folate
Research context
Higher cruciferous-vegetable intake linked to lower inflammatory markers — J Acad Nutr Diet, 2014