Bok choy is the star in this delicious and energizing green juice recipe. Bok choy is a low-calorie, high-yield juicing vegetable rich in antioxidants, as well as anti-inflammatory and anti-cancer compounds.
Bok choy contains more than 70 antioxidants to help protect your cells from free radical damage.
Conventional Antioxidants in Bok Choy
Bok choy is and excellent source of vitamin C, carotenoids (to form vitamin A) and manganese, and it’s also a good source of zinc.
The juice from 3 cups of shredded bok choy, the amount you might use in a juice, provides 63% of the recommended daily allowance (RDA) for vitamin C and 35% of your vitamin A.
Phytonutrient Antioxidants in Bok Choy
Bok choy contains a wide array of flavonoids and as well as phenolic acids. This is important because antioxidants go about their work in different ways, and the greater variety you consume the more you benefit.
The phytonutrients above are also anti-inflammatory, lowering chronic inflammation and protecting cells from oxygen damage. But this cruciferous veg provides two additional anti-inflammatory nutrients – omega-3 and vitamin K.
- One cup of cooked bok choy provides 70 milligrams of ALA, one of the three main omega-3 fatty acids. (I couldn’t find the amount found in bok choy juice, but 3 cups of shredded bok choy should equal about a cup of cooked.)
- Bok choy is also a top source of vitamin K. This vitamin is important for bone health and blood clotting, but also support cardiovascular health by helping to regulate inflammation.
NOTE: If you are on a blood thinner, consult with your doctor to adjust your medication to match your daily intake of dark leafy greens high in vitamin K.
Anti-Cancer Benefits of Bok Choy Juice
The glucosinolates in bok choy and other cruciferous vegetables are associated with reduced cancer risk.
“Cruciferous vegetables are worth their weight in gold in the fight against breast cancer . . . In a Chinese study, women who regularly ate one serving per day of cruciferous vegetables had a 50 percent reduced risk of breast cancer.3 A 17 percent decrease in breast cancer risk was found in a European study for consuming cruciferous vegetables at least once a week.4” – Joel Fuhrman, MD
For the most anti-cancer action, bok choy should be consumed raw with the cell membranes thoroughly broken down. Your juicing machine will do this job well.
Compared to other more sulfurous cruciferous juiced vegetables, like radish juice or juice from mustard greens, bok choy’s flavor is mild and complements other juice ingredients well.
When choosing bok choy at the grocery store or market, look for firm, bright green leaves and fresh juicy stems. Buy organic bok choy when possible.
I hope you enjoy this bok choy juice recipe!
For more delicious green juice recipes, download my free Tasty Green Juice Recipes.
Bok Choy Recharge Green Juice Recipe
3 large leaves bok choy
2 medium apples
1-2” ginger root, depending on preference
3-4 large ribs celery, or more
Cut the produce to fit your juicer. Alternate the produce ending with celery. Juice more celery if needed to reach 16 oz.
- Ginger root adds a ‘spicy’ note to the juice. If you are new to juicing, start with a small ½” – 1” piece.
- Feel free to substitute cucumber for the celery if preferred.
- If you are diabetic, you may want to eliminate the apple and replace with it with ½ lemon, or reduce it to ½ of a green apple.
- If you are on a blood thinner, work with your doctor to adjust your medication to match your daily intake of vitamin K rich foods, including bok choy.
Looking for more green juice recipes?
Download the free Tasty Green Juice Recipes PDF.
You might also want to check out some other green juice recipes here on the blog: