Water Spinach: The Verdant Wonder of the Vegetable World
Water spinach, also known as “kangkong” or “morning glory,” is a popular leafy green in Asian cuisines. From the tropical wetlands to your dinner table, water spinach brings a unique flavor and texture to a variety of dishes. Below, we delve into the characteristics, health benefits, and nutritional profile of this vibrant vegetable.
Characteristics
- Type: Leafy green vegetable
- Origin: Southeast Asia
- Color: Dark green leaves, hollow green stems
- Flavor: Mild, slightly sweet and earthy
- Texture: Tender leaves, crispy stems
- Shelf Life: 3-4 days when refrigerated
- Uses: Stir-fries, soups, salads, and curries
Health Benefits
1. Packed with Nutrients
Water spinach is rich in essential vitamins and minerals, making it a nutritious addition to any meal.
2. Low Calorie
Being low in calories yet high in nutrients, it’s an excellent option for those on a weight loss journey.
3. Rich in Antioxidants
Contains antioxidants like vitamin C and beta-carotene, which help combat oxidative stress.
4. Supports Digestive Health
Its high fiber content promotes digestive health and helps prevent constipation.
5. Promotes Heart Health
Rich in potassium and low in sodium, water spinach helps maintain a healthy blood pressure.
6. Good for Eye Health
The beta-carotene in water spinach is converted into vitamin A, which is essential for good vision.
Nutritional Table (Per 100g Serving)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 19 | 0.95% |
| Protein | 2.6g | 5.2% |
| Total Fat | 0.2g | 0.3% |
| Carbohydrates | 3.1g | 1% |
| Fiber | 2.1g | 8.4% |
| Sugars | 0.5g | 1% |
| Calcium | 77mg | 7.7% |
| Iron | 2.7mg | 15% |
| Magnesium | 71mg | 17.75% |
| Phosphorus | 39mg | 3.9% |
| Potassium | 312mg | 8.9% |
| Sodium | 113mg | 4.7% |
| Zinc | 0.2mg | 1.3% |
| Vitamin C | 31mg | 52% |
| Vitamin A | 6000 IU | 120% |
| Folate (B9) | 60µg | 15% |
Note: Nutritional values are approximate and can vary based on growing and storage conditions.
Incorporate water spinach into your diet to enjoy its rich flavor and bountiful health benefits. Whether sautéed with garlic, tossed in a salad, or added to a hearty soup, this leafy green is a versatile and nutritious choice for any meal.
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