Water Spinach: Underappreciated in Vietnam but Ranked the World’s Best by the CDC
The US Centers for Disease Control and Prevention (CDC) once published a list of the 41 most nutrient-rich fruits and vegetables. Water spinach, a common vegetable in Vietnam, topped the list with a perfect score of 100/100.
In Vietnam, water spinach thrives during the winter and has a distinctive pungent aroma and a slightly bitter and spicy taste. While it is very familiar to the Vietnamese, it is also a vegetable that is often considered dirty and prone to parasites. Many believe that water spinach is usually grown in unsanitary conditions.
When bought from the market, many homemakers complain about the presence of excessive froth and even worms on the vegetable. However, water spinach is a “super vegetable” with high nutritional value.
While water spinach is often looked down upon in Vietnam, it is highly regarded by experts worldwide and is packed with essential nutrients.
According to research by the US Centers for Disease Control and Prevention (CDC), water spinach offers immense nutritional benefits and has been scientifically rated 100 for its nutritional value.
Water spinach contains more vitamin C than oranges, four times more beta-carotene and vitamin A than apples, tomatoes, and broccoli, more vitamin E than broccoli, more calcium than whole milk, and more iron than spinach. It also contains 45 times more lutein and zeaxanthin than tomatoes and three times more than broccoli. It is also the richest source of PEITC (phenylethyl isothiocyanate), which studies have shown to have cancer-fighting properties.
Water Spinach: A Wonder Vegetable in the Fight Against Aging
A US study showed that women experienced significant improvements in their skin after just four weeks of incorporating water spinach into their daily diet.
The research team assembled 11 women aged 23-58 and initiated the experiment by taking photos of their faces using the VISIA skin analysis system. This system provides information about what lies beneath the skin’s surface, focusing on wrinkles, texture (the balance between oily and dry skin), pores, UV spots, brown spots, red areas (any redness, inflammation, sensitivity, or thinner skin), and porphyrin (bacterial levels on the skin).
The study revealed that consuming water spinach could reduce wrinkles and other signs of skin aging.
Subsequently, the participants were instructed to consume 80g of water spinach daily for four weeks, after which their skin was reassessed using the VISIA camera. The results were highly promising. Throughout the experiment, the volunteers did not make any changes to their regular health and beauty care routines.
The results after four weeks were as follows:
– 10 out of 11 volunteers noticed positive improvements in their skin
– 7 out of 11 saw an improvement in their wrinkles
– 8 out of 11 observed an enhancement in their skin texture
– 9 out of 11 noticed an improvement in their pores
– 5 out of 11 saw a reduction in their red skin areas
– 8 out of 11 experienced an improvement in their porphyrin levels
– 5 out of 11 noticed a reduction in their brown spots
– 3 out of 11 saw an improvement in their UV-induced spots
Among these 11 women, the most remarkable results were observed in 54-year-old Ruth McKechnie. Ruth’s wrinkles improved by 39%, skin texture by 13%, brown spots reduced by 5%, and bacterial levels improved by 18%.
Ruth also shared that eating water spinach not only made her feel younger but also energized her entire body, helping her cope with stress more effectively.
Water spinach is rich in vitamins C, E, and beta carotene, which are essential for protecting and nourishing the skin.
Throughout history, philosophers and physicians have also recognized the benefits of water spinach. Today, advanced scientific techniques have proven these claims to be true.
Dr. Sarah Schenker, a leading nutritionist who oversaw the study, stated, “Water spinach is an excellent source of beta carotene, which is necessary for neutralizing free radicals that can damage skin cells. However, for this process to be effective, a high concentration of vitamin C is required, and water spinach is abundant in this vitamin.”
‘Additionally, water spinach contains vitamin E, which is also crucial for skin health. This vegetable is a rich source of nutrients, and the chain reaction of how they work together is essential for maintaining beautiful skin.”
Skin Care Methods Using Water Spinach
Water spinach can be used in cooking and even applied topically as a face mask. Try out these beauty recipes using water spinach to enhance your skin’s appearance and achieve a youthful glow.
Water Spinach Soup for Skin Nourishment
Water spinach soup with tofu is a delicious and nutritious dish. (Illustrative image)
Ingredients: 500g water spinach, 2 blocks of tofu, 100g straw mushrooms, 1 pickled radish.
Instructions: Clean and wash the water spinach thoroughly. Cut the tofu into squares and fry until golden. Clean and soak the straw mushrooms in salted water, then rinse with cold water and split them in half. Chop the pickled radish into thin strips and place them in a cloth bag. Squeeze the bag in a bowl of water to reduce the saltiness.
Heat oil in a pot over the stove. Add sliced shallots to the hot oil and fry until fragrant. Next, add the fried tofu, straw mushrooms, and pickled radish. Season with soy sauce, sugar, salt, pepper, MSG, and ½ cup of water. Let it simmer for a while to allow the flavors to meld, then add 2 bowls of cold water to the pot.
Once the soup boils, taste and adjust the seasoning if needed. Finally, add the water spinach, turn off the heat, and ladle the soup into bowls. Sprinkle with pepper and serve hot with rice.
Water Spinach Face Mask for Skin Care
Crush water spinach and apply it as a face mask for healthy skin.
Ingredients: Water spinach, honey
Instructions: Clean and wash the water spinach thoroughly. Crush the water spinach and mix it with honey. After cleansing your face, apply the mixture to your skin. Leave it on for 20 minutes, then rinse it off with water.
The affordable vegetable that is richer in calcium than milk, prevents anemia, and diabetes.
Water spinach is a popular vegetable that is consumed by almost every household. Despite being a common vegetable, it offers numerous health benefits and can be used to prepare delicious dishes.
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