Malabar Spinach (Basella Alba)
Malabar Spinach Scientific name Basella Alba is an edible perennial vine in the family is an edible perennial vine member of Basellaceae family. It's also known as Malabar spinach, Poi or Poi Saag (in north India), vine spinach, and Ceylon spinach are some of the common names for Basella alba. Pasalakeerai is the Tamil word for it.
It grows wild in tropical Asia and Africa and is commonly consumed as a leaf vegetable. The Indian subcontinent, Southeast Asia, and New Guinea are all home to this species. It's also found naturally in China, tropical Africa, Brazil, Belize, Colombia, the West Indies, Fiji, and French Polynesia.
Uses of Malabar Spinach:
Malabar Spinach is used in different dishes in different countries on the basis of their taste and it’s used as different types of regional dishes in India.
It's used to render curries and saga in
Odisha and West Bengal, India (any type of dish made from green leafy
vegetables is called Saaga in Odisha). It's used to render bhaji in
Maharashtra, India's Western Ghats. In Konkani, it's called daento or valchi
bhaji. "Valchi bhaji and shrimp - curry" is a common Mangalorean
dish.
New big and tender leaves are washed, dipped
in besan mixture, and deep-fried in Gujarat to make crispy pakodas, also known
as "poi na bhajia."
In Chinese cooking, the vegetable is used. Flowing water vegetable is one of its many names. It's common in stir-fries and soups. It's called mng ti in Vietnam, and it's made into a soup with shrimp, crab meat, luffa, and jute. Cooked mucilaginous shoots are most widely used in Africa.
The red variety of Basella alba has also been used to produce red dye in China in the past.
Malabar Spinach (Basella Alba) Nutrition Value
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Nutrition Value Malabar Spinach (Basella Alba) Nutritional value per 100 g |
|
|
Energy |
19 kcal |
|
Carbohydrate |
3.4 g |
|
Fat |
0.3 g |
|
Protein |
1.8 g |
|
Vitamins Quantity %DV† |
|
|
Vitamin A |
50% |
|
Thiamine (B1) |
4% |
|
Riboflavin (B2) |
13% |
|
Niacin (B3 |
3% |
|
Vitamin B6 |
18% |
|
Folate (B9) |
35% |
|
Vitamin C |
123% |
|
Minerals Quantity %DV† |
|
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Calcium |
11% |
|
Iron |
9% |
|
Magnesium |
18% |
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Manganese |
35% |
|
Phosphorus |
7% |
|
Potassium |
11% |
|
Zinc |
5% |
Malabar Spinach
Malabar Spinach has a number of health benefits.
Iron, calcium, Vitamin C, and Vitamin A are
all abundant in Malabar spinach. It has a high protein content and is high in
phosphorus and potassium. It contains high levels of antioxidants including
lutein and beta carotene.
Keep Heart Healthy
The high percentage of folate contains in Malabar Spinach alao reduces the chances of cardiovascular disease. Folate is needed for the reduction of homocysteine levels in the blood. Homocysteine raises the risk of heart attacks and strokes. Folate aids in the conversion of homocysteine to methionine, lowering homocysteine levels. It aids in the metabolization of minerals and has antioxidant properties.
Healthy Eyes:
Vitamin A is abundant in Malabar spinach. Vitamin A-rich foods enhance vision, boost immunity, and keep mucus membranes and skin healthy.
Prevent Anemia (Iron deficiency)
Iron deficiency anemia can be avoided by including Malabar spinach in one's daily diet. The body uses the iron in the food to make red blood cells (RBC). (A)
Prevent Depression:
The ingestion of folate, along with a sufficient amount of vegetables and plant foods, aids in the natural treatment of depression. In depressed patients, a high folate intake tends to substantially reduce depression.
Anti-Aging:
Antioxidants such as beta-carotene, lutein, and zeaxanthin help to slow down the ageing process by protecting cells from free radical damage.
Dementia prevention:
According to research, high homocysteine
levels raise the risk of dementia and Alzheimer's disease. Bad mental habits
are caused by a lack of folate in the body.
Gastroprotective:
The mucilage content aids digestion, prevents
cholesterol absorption, and facilitates stool evacuation.
Prevent Anxiety:
While folic acid lowers homocysteine levels, it has yet to be shown that it improves cognitive function or prevents diseases. The addition of a diet high in folate and nutrients aids in the treatment of this condition.
The diet rich in folate and nutrients helps
to treat the Alzheimer’s disease also.
Prevent Cancer:
Malabar Spinach is rich in folate and
consumption of a folate-rich diet has been shown to protect against the
development of cancer. Colon, cervical, breast, lung, and brain cancers are all
linked to a lack of folate in the body. Vitamins should be consumed in their
natural forms because pharmaceutical forms vary from natural forms in terms of defense.
Gives you energy:
Anemia is caused by a lack of iron in the
body. Owing to a lack of iron, haemoglobin levels are poor, and oxygen cannot
reach the cells in sufficient quantities. Bad mental control, a lack of
capacity, and apathy are all symptoms of iron deficiency. If children and
pre-menopausal women do not eat iron-rich foods, they are at a higher risk of
developing anemia.
Expectant Motherhood:
Folate is one of the essential vitamins for a
healthy pregnancy. Neural tube defects such as anencephaly, spina bifida, limb
malformations, and heart problems are caused by a lack of folate. Folate is
needed for the replication of DNA and the formation of new cells. Low folate
levels cause developmental problems that last long after birth. Avocados,
sprouted grains, and leafy greens.leafy greens, avocados, sprouted beans and
citrus are the folate rich foods which one should intake during pregnancy to
keep baby and mother both healthy.
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