Water spinach benefits,Water spinach, commonly known as kangkong. Its scientific name is Ipomoea aquatica. It is a green leafy vegetable which is mainly found in Asian countries. It is grown in water areas or places where the land is moist. Its biggest feature is that it is very tasty to eat due to its soft stem and broad leaves. It is very much liked in countries like China, India, Thailand, Vietnam and Philippines due to its taste.
Therefore, in Asian countries, due to the deliciousness of water spinach, various types of dishes are made from it and used. Such as Bhujia, soup, curry or as a light vegetable. Now people have gradually come to know its nutritional properties and medicinal benefits and this vegetable has started becoming increasingly popular all over the world.
Through this article today we will discuss in detail about the amazing benefits of water spinach. How it is going to prove beneficial for our health and fitness. Not only is it better in taste, it also provides many essential nutrients to the body. Apart from this, it also works to improve your health.
What is water spinach?
We know water spinach by various names. Such as: Kangkong, Chinese spinach, river snake and its scientific name is Ipomoea aquatica. Its biggest feature is that it is one of the very fast growing green leafy vegetables that grow in water or wet soil. It is especially used in South East Asia, India, China and some parts of Africa. Because the climate here is favorable for this vegetable. It grows mostly in places with water. Hot environment is not right for its nutrition.
Its cultivation and use
Water spinach is especially found in tropical areas. The environment here is the best for this. Also, it is cultivated in rivers, ponds, field banks and water-filled areas. Therefore, this vegetable is very popular mainly in Asian kitchens. Mainly in India, China, Thailand, Vietnam and Philippines, it is used as everyday vegetables.
Its nutrients
Water spinach is considered to be a very tasty vegetable. It is not only rich in taste but also in nutrition. It contains many essential vitamins and minerals. Which are very beneficial for the overall health of the body. The following nutrients are found in abundance in it.
Iron:- It increases the amount of hemoglobin.
Calcium:- Strengthens bones and teeth.
Vitamin A:- Best for eyesight and skin.
Fiber:- It improves the digestive system and also provides relief from constipation.
Magnesium:- Especially beneficial for muscles and nervous system.
Antioxidant:- Protects the body from harmful free radicals.
In this way, water spinach provides various benefits for our health. As a result, water spinach is an economical, easily available and highly nutritious vegetable. Which should be included in your regular diet.
Health benefits of water spinach
Water spinach is not only eaten for taste, but it has many health benefits. Which benefits the body in various ways. The nutrients present in it such as vitamins, iron, fiber and antioxidants help in improving your overall health.
Increases immunity
Water spinach is rich in vitamin C and antioxidants, which give strength to the body to fight various diseases. It also helps in protecting from common diseases like cold, cough, fever. Apart from this, it also helps in fighting infections.
It is beneficial for eye health
It contains an abundant amount of vitamin A and carotenoids. Which plays an important role in maintaining eyesight. Which helps in preventing eye diseases like night blindness.
Keeps the digestive system healthy
It contains an abundant amount of fiber. Which keeps the digestive system right. And gives relief from problems like constipation. Its regular consumption improves intestinal health.
Good for heart health
It contains an abundant amount of potassium, which helps in reducing cholesterol. Which helps in controlling blood pressure. By including it in your diet daily, the risk of heart diseases starts to decrease.
Keeps the body detoxed
The chlorophyll and antioxidants present in water spinach help in removing toxic elements from the body. Therefore, we can also call it a natural Detoxifier. It also helps in cleaning the liver.
Good for diabetes
Water spinach was also used in the ancient medical system. According to this, it is very helpful in controlling the blood sugar level of the body. It contains special types of elements which can improve the action of insulin.
Beneficial for skin and hair health
Water spinach is helpful in improving the skin and strengthening the hair. Because it contains elements like vitamin A, vitamin C and iron. Especially it helps in making the skin shiny and preventing hair fall.
How to include water spinach in your daily diet
It is very important to include water spinach in your daily diet, it is both tasty and nutritious. This vegetable is very useful. It is cooked in different ways. Also, to take advantage of its nutrients, some special precautions need to be known.
The easiest way to cook water spinach
1. Bhujia: Roast it in oil, garlic with mild spices on low flame. This is one of the easiest and most popular ways. This makes the vegetable very tasty. This method is used the most, especially in Asian countries.
2. By making soup: By adding water spinach to vegetable soup or chicken soup, its taste and nutrition can be increased.
3. By cutting into salad: It is eaten as a healthy salad by boiling it lightly and mixing it raw with lemon and spices.
4. By making smoothies: In some regions, it is used in place of spinach or fenugreek in every smoothie. It is used along with banana, apple or cucumber to make a healthy drink.
Easy recipes and serving ways
- Spicy Jalpalak Bhujia: With cumin, onion, tomato and healthy spices.
- Kangkong in garlic sauce: Garlic fried in soy and sesame oil.
- Boiled water spinach chutney: Grind boiled leaves with garlic and chilli. Tips to preserve nutrients of water spinach:
- Do not overcook it. Cooking it for too long destroys vitamin C and other nutrients present in it. *Steam it or boil it lightly. The best way to do this is to steam it or boil it for a few minutes.
- Cook it covered: Cooking it by covering the vessel is considered best to protect the vitamins from oxygen.
- Always choose fresh water spinach: First of all, you always have to choose fresh green, crisp and unblemished leaves, so that you get maximum nutrition.
Apart from this, you need to pay special attention to some things. The special thing is that you must include water spinach in your diet for taste, health and variety. Because it is an inexpensive, easily available and multi-purpose vegetable. Which is very beneficial for your health.
Some side effects and precautions of water spinach
Although water spinach is very beneficial from the point of view of health, it may not be right for some people. Also they need some precautions. Especially those who have problems like kidney stones. It would be best for them not to consume it in small quantities. Because it contains oxalates. Which can increase stones.
Apart from this. Due to which there is a high possibility of parasites or bacteria in it. So whenever you cook it, first wash it thoroughly and soak it in salt water for some time.Water spinach benefits
Conclusion
Through this article, we learned that water spinach is a green vegetable that has plenty of both taste and nutrition. Apart from this, the vitamins A, C, iron, calcium, fiber and antioxidants found in it are very beneficial for your immune system, digestion, eyes, heart and skin. In this way, it works like a natural detox. It is also helpful in diseases like diabetes.
If you want to make a better change in your regular diet, then first of all you should include water spinach. Because it is a cheap, tasty and nutritious vegetable that can be a part of your balanced diet.
Frequently Asked Questions (FAQs)
Q1. Are water spinach and spinach the same?
A. No, water spinach and normal spinach are both different. Both are green leafy vegetables. But there is a lot of difference in their texture, taste and nutritional properties.
Q2. Can water spinach be eaten raw?
A. Absolutely, you can eat it raw as well. But only water spinach obtained from safe sources should be eaten as a raw salad after washing it thoroughly. Apart from this, boiling or steaming it is safer to avoid infection.
Q3. Can pregnant women eat water spinach?
A. In most cases, yes, because water spinach is rich in iron and folate acid. Which is beneficial for pregnant women. But you must consult your health advisor once.
Q4. Can water spinach be eaten daily?
A. Yes, you can eat water spinach daily. You have to balance it, also excessive consumption increases the chances of oxalates. As a result, you may develop kidney related problems.
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