Malabar spinach, also referred to as creepers SpinachIndian spinach, or red spinach, is a vegetable native to India and Indonesia that tends to grow better at temperatures above 90 ° F.
There are two types: Basella rubra and basella alba. Basella rubra has purple stems and dark green leaves with pink veins, while Basella alba has a green stem and dark green leaves.
Nutritional values of Basella alba
Is a excellent source of minerals (iron, calcium, selenium, magnesium, sodium, phosphorus, manganese, potassium, zinc, copper), vitamins (folic acid, vitamins A, riboflavin, thiamine, niacin, vitamin B6, vitamin K, vitamin C), proteins and Dietary fiber.
As well contains saponins, carotenoids, phenolic glycosides and quinines, among other compounds. The leaves are high in antioxidants, such as zeaxanthin and lutein.
Benefits of health of Malabar spinach
Image credit: https://commons.wikimedia.org/wiki/File:(Basella_alba )_Malabar_spinach_fruit_at_Bandlaguda_01.JPG
Excellent before and during pregnancy
Folate is a vitamin B complex vital for health The development of the fetus in early pregnancy, in particular, its neural tube. The research also shows that expectant mothers who eat this vegetable regularly can help the normal formation of the placenta and the growth of the baby.
In addition, young women who are deficient in folate can help replace it with this dark green leafy vegetable.
However, the benefits of folate go beyond pregnancy. For example, scientists have discovered that this vitamin B group can help prevent some types of cancer, especially those of the stomach and colon.
100 g of this vegetable has 114 mcg of folate, which is approximately 29 percent of the recommended daily intake.
Reduces anxiety levels
Protein is an important nutrient for the function and growth of the healthy body, since it plays an essential role in the repair and production of cells.
In addition, protein helps maintain and develop muscles, skin and bones in the human body.
Some amino acids in foods with protein are also required to control mood and reduce levels of anxiety.
100 g of this dark green leafy vegetable has 3 g of protein that represents approximately 6 percent of the recommended daily intake.
The bone cells are remodeling non-stop, therefore, a regular supply of calcium is required to support the formation of new cells.
According to some studies, an adequate intake of calcium has therapeutic benefits in the treatment of moderate premenstrual symptoms and an important role in the regulation of body weight.
100 g of this vegetable contains 124 mcg of calcium, which is 12 percent of the recommended daily intake.
Magnesium is a mineral that is part of numerous enzymes (more than 300), where it provides an active reaction site on enzymes.
Interrupted sleep is usually due to too much stress. However, by increasing the levels of magnesium in the body, the muscles can relax better and, subsequently, the human body falls asleep better.
In addition, this essential mineral helps the body to get rid of acid accumulation in the kidneys. 100 g of this dark green leafy vegetable contains 48 mg of magnesium, which is approximately 12 percent of the recommended daily intake.
Prevention of constipation
Eating foods rich in dietary fiber regularly can help prevent constipation. This, in turn, can help prevent hemorrhoids, inflamed veins in the lower part of the anus and rectum.
The consumption of both insoluble and soluble dietary fiber has also shown in the research that it is beneficial for many conditions of the digestive tract, mainly due to the fact that the cells of the large intestine use fiber as fuel.
100 g of this vegetable contains 2.1 g of fiber, that is, 8 percent of the recommended daily intake.
A regular diet that emphasizes foods that contain carotenoids may reduce the risk of heart disease, according to the Linus Pauling Institute at Oregon State University.
100 g of this dark green leafy vegetable has 1158 IU of vitamin A (in the form of carotenoids), which is approximately 23 percent of the recommended daily intake.
Manganese is a mineral that helps the body in the following ways:
normal function of the nerve and brain; regulation of blood sugar; calcium absorption; metabolism of fats and carbohydrates; production of sex hormones; blood coagulation factors; Connective tissue formation.
Signs of manganese deficiency include:
altered metabolism of lipids and carbohydrates; impaired glucose tolerance; skeletal anomalies; impaired reproductive function; Deterioration of growth.
100 g of Malabar spinach contains 0.3 mg of manganese, that is, approximately 13 percent of the recommended daily intake.
How to eat
Boiling vegetables with dark green leaves in the water can lose some nutrients, therefore, eating raw spinach is the best method to ensure you get the maximum amount of nutrients.
Note: the content of carotenoids (such as lutein, beta-carotene and zeaxanthin) becomes more absorbable when cooked. Also, to preserve the iron content of this vegetable while cooking, add lemon juice.
Selection and storage
Before buying, look for fresh leaves that have a fresh texture and a fresh scent. Thin sheets should be avoided. You must also buy organic.
Do not wash this vegetable before storing it, as the moisture will spoil it. Keep it as fresh as possible without freezing it for up to 5 days. In the refrigerator, this dark green leafy vegetable can stay up to 12 months.
Some sensitive people may experience allergic reactions. Symptoms include: itchy eyes, sore throat, nasal congestion or hives. There are no other known side effects.
Malabar spinach (Basella alba) – Benefits for health, nutritional information, side effects, Source: https://www.yourhealthremedy.com/medicinal-plants/malabar-spinach-health-benefits-nutritional-facts-side-effects/
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