## Three Wild Vegetables That Are Nutritious and Delicious
Gotu Kola
Three Wild Vegetables That Thrive Without Pesticides
Gotu kola is a familiar vegetable in Vietnamese cuisine, but it offers more than just nutritional value. This vegetable is used in many parts of the world, and in Vietnam, there are two common varieties: red gotu kola (also known as purple gotu kola) and green gotu kola (sometimes called white gotu kola). Red gotu kola, with its scientific name Corchorus capsularis L., and white gotu kola, or Corchorus olitorius L., are commonly sold in local markets. Some people prefer to buy tender red gotu kola with soft leaves and small stalks as they believe it doesn’t have the slight bitterness associated with white gotu kola.
While some people may be put off by the distinctive sliminess of gotu kola, others adore a bowl of gotu kola soup cooked with crab, shrimp, or dried shrimp, finding it a perfect match with rice.
Despite its popularity, not many people are aware of the nutritional benefits of this slimy vegetable. Gotu kola leaves are rich in vitamins E, A, and C, which are powerful antioxidants that protect cells from free radicals. These antioxidants can also improve vision and fertility, among other effects. Additionally, vitamin C is essential for the immune system to fight off colds and viruses…
Gotu kola is one of the few vegetables that insects tend to avoid, so it naturally requires less pesticide application compared to other vegetables.
Amaranth
Amaranth often grows wild, but nowadays, people also cultivate it from seeds. With a robust root system, amaranth is drought and water-resistant, and farmers rarely need to use pesticides on it. Other types of amaranth, such as red amaranth and spiny amaranth, also have vigorous growth and require minimal care, making them less dependent on chemical insecticides.
Amaranth may grow like a weed, but it is delicious and versatile in the kitchen.
Amaranth is not only resilient but also highly nutritious. According to studies, amaranth offers the following benefits:
– Anti-inflammatory and cancer-preventive properties: Amaranth is rich in lysine, an essential amino acid, and minerals like potassium, phosphorus, magnesium, iron, vitamin C, and vitamin E. These nutrients help neutralize free radicals, reducing the risk of cancer, improving digestion, reducing inflammation, and benefiting diabetic patients…
– Blood health: Amaranth increases hemoglobin and red blood cell levels, helping to prevent iron-deficiency anemia.
– Bone health: With its rich mineral content and calcium levels three times higher than spinach and twice as high as milk, amaranth may help prevent osteoporosis and increase bone density.
Purslane
Purslane (Portulaca oleracea) is a herbaceous plant that grows wild in most provinces of Vietnam, typically in moist soil near roads, canals, and ponds. With a slightly sour taste, purslane is non-toxic, cooling, and highly nutritious. All parts of the plant, except the roots, can be consumed, including the stems, leaves, and flower buds.
According to Master of Oriental Medicine Bui Hong Minh (from the Ba Dinh Oriental Medicine Association in Hanoi), purslane has a cooling effect, stimulates digestion, and has anti-inflammatory properties. It is also a natural antibiotic and detoxifier. Purslane can help treat skin problems like boils and itchy rashes due to its ability to reduce swelling.
Purslane thrives in moist environments and spreads rapidly without the need for chemical intervention, making it one of the safest and most affordable vegetables available. It is not only delicious but also has numerous health benefits.
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