Explore the top 12 Malabar Spinach Benefits, a nutritious and versatile green leafy vegetable, perfect for adding variety to your meals.
Malabar spinach is commonly used in various cuisines and has several potential health benefits. Here are some of the best Malabar Spinach benefits to look at.
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Malabar Spinach Information
Malabar spinach (Basella alba) is a tender perennial native to tropical Asia, particularly India, Sri Lanka, and Indonesia. It can be easily grown as an annual during the summer heat. Unlike true spinach, Malabar spinach belongs to the Basellaceae family and is unrelated to it in the Chenopodiaceae family.
This fast-growing vine with soft stems that can reach up to 10 feet in length. Its dark green, glossy leaves are thick, semi-succulent, and have a slightly slimy texture.
The edible leaves and shoots have a taste similar to spinach but with a mild, slightly peppery flavor and a hint of citrus. They can be used in the same way as spinach in cooking and culinary preparations.
Besides its culinary uses, this plant can also serve as an attractive ornamental foliage vine.
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Malabar Spinach Benefits
1. Rich in Nutrients
Talking about the Malabar spinach benefits, the first one is it’s a good source of vitamins A, C, and E, as well as iron, calcium, and potassium. These nutrients are essential for maintaining overall health, supporting the immune system, and promoting proper bone health.
2. Antioxidant Properties
This leafy green vegetable contains antioxidants that help protect the body’s cells from damage caused by free radicals. Antioxidants play a crucial role in reducing the risk of chronic diseases such as heart disease, cancer, and inflammation.
3. Digestive Health
The thick, fleshy leaves of Malabar spinach are rich in non-starch polysaccharides and mucilage. Along with the natural fiber in the stem and leaves, the mucilaginous properties of the leaves aid in digestion. Including this fiber-rich vegetable in the diet can help reduce cholesterol absorption and prevent digestive issues.
4. Great for Skin and Eye Health
One of the remarkable Malabar Sinach Benefits is both its leaves and stem are exceptionally high in vitamin A. Just 100 grams of fresh leaves provide 8000 IU or 267% of the recommended daily allowance (RDA) of this vitamin.
Vitamin A is important for maintaining healthy skin and mucous membranes, as well as promoting good eyesight. Including vegetables and fruits rich in vitamin A and flavonoids in the diet is believed to provide protection against lung and oral cavity cancers.
5. Boost Immunity
Malabar Spinach has a higher vitamin C content compared to English spinach. 100 grams of fresh greens contain 102 mg, or 102% of the recommended daily levels of vitamin C. Vitamin C is a potent antioxidant that aids in developing the body’s resistance against infectious agents and scavenging harmful oxygen-free radicals.
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6. Blood Health
Similar to spinach, Malabar spinach is also a rich source of iron. 100 grams of fresh leaves contain approximately 1.20 mg or 15% of the recommended daily intake of iron. Iron is a vital trace element necessary for the production of red blood cells (RBCs) in the human body. Additionally, it acts as a co-factor for the oxidation-reduction enzyme of cytochrome oxidase during cellular metabolism.
7. Weight Management
This point in the Malabar Spinach Benefits list is best for weight watchers as it is a low-calorie and low-fat vegetable. 100 grams of raw leaves contain only 19 calories. However, it is rich in essential vitamins, minerals, and antioxidants.
8. Heart Health
Malabar spinach is also rich in minerals such as potassium (11% of RDA/100g), manganese (32% of RDA/100g), calcium, magnesium, and copper. Potassium is vital for maintaining heart rate and blood pressure as it is a key component of cells and body fluids. Manganese and copper serve as co-factors for the antioxidant enzyme superoxide dismutase in the human body.
9. Anti-Inflammatory Properties
Some studies suggest that Malabar spinach possesses anti-inflammatory properties, which can help reduce inflammation in the body. Making it an appropriate part of Malabar spinach benefits.
10. Anti-Aging
Fresh leaves, especially of Basella rubra, are abundant in important carotenoid pigments like ß-carotene, lutein, and zeaxanthin. These antioxidants play a crucial role in neutralizing oxygen-derived free radicals and reactive oxygen species (ROS) that contribute to aging and various diseases.
11. Good in Pregnancy
Malabar spinach is also a notable source of several B-complex vitamins, including folate, vitamin B6 (pyridoxine), and riboflavin. 100 grams of fresh leaves provide 140 µg or 35% of the recommended folate intake.
Folate is a crucial compound for DNA synthesis and growth. Insufficient folate during early pregnancy can lead to neural tube defects in newborns. Expectant and pregnant women are advised to include ample amounts of fresh greens in their diet to help prevent such defects in their offspring.
12. Contains Chlorophyll
Apart from all the above, Malabar spinach benefits; one more to consider is this leafy vegetable is rich in chlorophyll, which acts as a natural detoxifier that helps eliminate toxins from the body. This promotes detoxification and enhances the functioning of organs, leading to overall improvements in health.
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