Secrets of the Superhuman Food Pyramid: Benefits of Bok Choy

Bok choy, which literally means “white vegetable” in Cantonese, is a leafy green vegetable belonging to the cabbage family. It is called as such because of its tender white stalk which is also edible. Centuries of cultivation has brought about varieties of bok choy. There’s the ching chiang or green bok choy, called as such because of the light green color of its stalk. There’s also the tatsoi and the joi choi with its white stalks. There’s another variety called choy sum and is quite distinct for its light green slender stalks and yellow edible flowers.

Bok choy is sometimes called white cabbage in the United States, similar to how napa cabbage, another variety, is called. Though they bear the same name, it’s crucial to note that bok choy and napa cabbage don’t look the same. Napa cabbage has broader and lighter green leaves than bok choy.  Also, the leaves of napa cabbage form a cylindrical compact head, while bok choy leaves form a loose cluster.

Bok choy is now cultivated in the United States, particularly in California. This is a fortunate thing as its easy availability will allow you to include this vegetable that imparts manifold health benefits.

Read further and learn more about the benefits of benefits of bok choy and why the Superhuman Food Pyramid recommends this vegetable.

Bok Choy’s Benefits:

Bok choy, much like other cabbage varieties, boasts a high dose of vitamin C per serving. One cup of this vegetable provides as much as 50 milligrams of vitamin C. As you probably already know, this vitamin is crucial for overall optimum health because of its anti-oxidant, immune-boosting, and anti-inflammatory properties.

Bok choy is a potent source of vitamin A, too. One cup of this vegetable can provide as much as 3,500 IU, more than enough to fulfill the recommended daily intake for this nutrient. Vitamin A helps prevent diarrhea in children. Adequate intake of this nutrient also aids in the prevention of night blindness, which is a precursor to blindness.

Bok choy belongs to the Brassica species, too, so it also has glucosinolates. These compounds have breakdown products like diindolymethane or DIM and isothiocyanates. Both these compounds show potential for multi-targeted prevention of and even therapy for certain cancers because of their anti-oxidant, anti-inflammatory, and anti-viral properties. In fact, manifold studies are being conducted to establish how these compounds may help in precluding and possibly even treating breast, uterine, cervical, and prostate cancer as well as other diseases like Recurrent Respiratory Papillomatosis or RRP.

Bok Choy’s Practical Uses:

This vegetable is available throughout the year so you should have no trouble finding bok choy, especially the white-stalked variety. Opt to source organically grown bok choy as well, especially if you’ll be eating this leafy green raw. When cleaning bok choy, consider separating the stalk from the leaves so as to facilitate proper washing. Make sure to thoroughly wash the base of the stalk where the roots were to ensure no dirt remains.

Bok choy can be eaten raw and can be your salad’s main ingredient. Toss two cups of shredded bok choy, half a cup of grated carrots, half a cup of shredded cucumbers, a quarter of a cup of thinly sliced onions, and a quarter of a cup of chopped cilantro into a salad bowl. For your dressing, combine two tablespoons of sesame oil, one tablespoon of olive oil, two tablespoons of lemon juice, one tablespoon of apple cider vinegar, two tablespoons of raw pollinated honey, two tablespoons of fermented soy sauce, and a tablespoon each of finely chopped ginger and garlic. Drizzle the dressing onto your salad and toss well. You can throw in some chopped raw nuts for added flavor, too.

In the next post, I’ll tell you the benefits of collards that will help you in your quest to Become Superhuman.

In the meantime, if you care to jump ahead, here is a complete listing of the vegetables on Superhuman Food Pyramid:









Naturally Fermented Sauerkraut

Naturally Fermented Pickles

Bok Choy


Swiss Chard


Mustard Greens

Nori (Seaweed)

Organic Greens Powder or Capsule


Sweet Potatoes




• Corn







Romaine Lettuce

Red Lettuce

Iceberg Lettuce

• Fennel



Canned Vegetables

Non-Organic, Un-Rinsed Vegetables

Also avoid if autoimmune disease or nightshade sensitivity:



• Peppers

• Garlic



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