Water spinach, is a tropical plant that is semi-aquatic in nature. It grows well in moist soil. It is widely found in East and Southeast Asia.
Similar to other dark green vegetables, water spinach is considered a powerhouse of nutrients that benefit your body as well as your skin and brain.
In Singapore, Indonesia, and Malaysia, water spinach are usually stir-fried with chili pepper, garlic, ginger, dried shrimp paste and other spices.
All dark green leafy vegetables are packed with nutrients. The leaves of water spinach are extremely nutritious, containing abundant quantities of vitamins and minerals.
Nutritional value per 100 g (3.5 oz) (According to USDA).
- Energy 19 kcal
- Carbohydrates 3.14 g
- Dietary fiber 2.1 g
- Fat 0.2 g
- Protein 2.6 g
- Vitamin A equiv 315 μg: 39% of the Daily Value (DV)
- Thiamine (B1) 0.03 mg: 3% (DV)
- Riboflavin (B2) 0.1 mg: 8% (DV)
- Niacin (B3) 0.9 mg: 6% (DV)
- Pantothenic acid (B5) 0.141 mg: 3% (DV)
- Vitamin B6 0.096 mg: 7% (DV)
- Folate (B9) 57 μg: 14% (DV)
- Vitamin C 55 mg: 66% (DV)
- Calcium 77 mg: 8% (DV)
- Iron 1.67 mg: 13% (DV)
- Magnesium 71 mg: 20% (DV)
- Manganese 0.16 mg: 8% (DV)
- Phosphorus 39 mg: 6% (DV)
- Potassium 312 mg: 7% (DV)
- Sodium 113 mg: 8% (DV)
- Zinc 0.18 mg: 2% (DV)
They are excellent sources of dietary fiber, protein, calcium, iron, vitamin A and vitamin C, various health benefits given the following.
1. Anti-aging Benefits
Green leafy veggies like water spinach are rich in antioxidants which prevent free radical damage of cells in the body. making the skin cells more resistant from damage from exposure to the sun and minimizing wrinkling to a significant extent.
2. Boosts Immunity
The large presence of vitamin A and the other minerals in water spinach are known to boost immunity. Vitamin A is a significant vitamin in the immune system.
This leafy green vegetable is an inexpensive and natural way of boosting the body’s immunity in comparison to vitamin C supplements.
3. Prevents Heart Disease
Water spinach has certain essential nutrients like vitamins A and C as well as a high concentration of beta-carotene. These nutrients act as antioxidants to reduce free radicals in the body, so that it can keep your heart healthy.
4. Treats Anemia
Water spinach is rich in iron. Iron is great for people suffering from anemia. Iron is needed for the formation of hemoglobin which is what people with anemia struggle with.
They is great for resolving iron deficiencies of any kind.
5. Reduces Indigestion and Constipation
It is rich in fiber, it aids in digestion, providing relief from different digestive disorders naturally.
Its mild laxative properties are beneficial for people suffering from indigestion and constipation.
This vegetable is also used in the treatment of intestinal worm infestation. It contains latex which is used as a purgative agent.
6. Lowers Cholesterol
It is an excellent option for those individuals who want to lose weight and reduce cholesterol naturally.
A research has proved that consumption of water spinach has resulted in the reduction in cholesterol levels as well as Triglycoside. Thus, this vegetable has a major role to play in the reduction of cholesterol level.
Side Effects of Water Spinach
Water spinach is considered safe for general use and there are no reported side effects.
Even though there are no known side effects, more research still needs to be concluded.
Nevertheless, make sure you talk to an herbal practitioner or doctor to ensure using water spinach would be beneficial for you.