Bok Choy

35–53 mg Vitamin C + 2.6 mg Vitamin E + bone-critical Ca, Mg, Vitamin K per 100 g

Joint and mineral support powerhouse — rich in Calcium and Magnesium for bone strength.

Key Compound

Vitamin K + Calcium + Magnesium (joint & bone matrix triad)

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Why Bok Choy?

Joint & Mineral SupportCalcium & MagnesiumBone strengthRecovery support

•Best consumed raw — mild flavour makes it easy to add to smoothies, salads, or as a rice bowl topper
•The Ca + Mg + Vitamin K triad in bok choy makes it specifically excellent for bone and joint health
•30 g with a meal provides a meaningful share of daily Vitamin A and C requirements
•Pairs particularly well with basil microgreens for a stress + joint recovery combination

Bok choy, as a Brassica rapa, contains glucosinolates that convert to sulforaphane — supporting liver detox and anti-inflammatory pathways

💡 Lower glucosinolate density than broccoli but still meaningful; eat raw for best bioavailability

Brassica-specific compound with documented oestrogen-metabolism modulating activity; studied for cancer prevention (breast, cervical)

Comprehensive carotenoid profile supporting eye health, immune function, and skin integrity

160.1 µmol Trolox equivalent/100 g FW (peer-reviewed measurement) — solid antioxidant profile for a mild-flavoured green

Together these B-vitamins reduce homocysteine build-up — high homocysteine is a risk factor for cardiovascular disease and joint inflammation

microgreensworld.com — pak choi microgreens Vitamin C (35–52.7 mg) and Vitamin E (2.6 mg) research review
USDA via nutrition-and-you.com — bok choy mineral and vitamin profile
Healthline — bok choy calcium, magnesium, Vitamin K bone health review
PMC9864543 — Microgreens Comprehensive Review including bok choy bioactive compounds