Inexpensive Vegetable That’s Priceless for Health and Beauty
I was born in Central Vietnam, where the summers are scorching and the winters are so dry that they crack your hands. Growing up, a typical meal at my house usually consisted of white rice, a bowl of fish sauce, and a plate of boiled sweet potato leaves. Back then, I always thought of sweet potato leaves as a “poor man’s vegetable” to ward off hunger. But later, when I had the opportunity to read the documents of the National Institute of Nutrition, I was truly surprised: sweet potato leaves contain a superior amount of vitamins and minerals compared to many other familiar types of vegetables.
Vu Quoc Trung, a medical practitioner in Eastern medicine from Van Giang, Hung Yen, shared in VietnamNet newspaper: “Sweet potato leaves contain five times more vitamin C than potatoes, three times more vitamin B6, and up to ten times more riboflavin. They are also rich in fiber, calcium, iron, and magnesium, which help improve digestion, relieve constipation, detoxify the body, and stabilize blood pressure.”
Glowing Skin from a Vegetable Grown in Your Backyard
Nowadays, skincare is not just about external applications. Women like me are beginning to understand that to achieve beautiful skin, we need to nourish our bodies from within. Among the various vegetables I’ve tried to incorporate into my diet, sweet potato leaves have made the most noticeable difference – not only due to their high fiber content but also because of their powerful antioxidant properties.
Research from the Clinical Nutrition Center of K Hospital also reveals: “Sweet potato leaves contain high levels of flavonoids, beta-carotene, and phenolic acids, which are effective in combating free radicals – the primary cause of premature aging and cancer.”
It’s no exaggeration to say that regularly consuming sweet potato leaves can lead to healthier, smoother skin and help protect the body from environmental damage caused by factors such as excessive sun exposure and pollution.
Aiding Weight Loss, Detoxification, and Body Regulation
Another valuable aspect of sweet potato leaves is their ability to support weight management. With their low-calorie content, high fiber content, and satiating properties, sweet potato leaves are suitable for those on a diet or looking to maintain their figure without compromising on nutrition.
Dr. Truong Hong Son, Director of the Institute of Applied Medicine in Vietnam, once recommended in Zing News: “The fiber in sweet potato leaves is beneficial for the digestive system and helps control blood sugar, reduce cholesterol, and prevent chronic diseases such as cardiovascular diseases and type 2 diabetes.”
Including sweet potato leaves in your diet 2-3 times a week is also a simple way to purify the blood and cool the liver without resorting to expensive functional foods.
A Word of Caution: Avoid Eating Raw Sweet Potato Leaves or on an Empty Stomach
Despite their benefits, not everyone knows how to properly consume sweet potato leaves. According to dietary experts, raw sweet potato leaves should be avoided as they can cause bloating and indigestion. Additionally, it is not advisable to eat sweet potato leaves when hungry, as the acidic content may stimulate the stomach, leading to intestinal discomfort.
The best way to prepare sweet potato leaves is by lightly boiling or stir-frying them without overcooking to retain their vitamins. Combining sweet potato leaves with olive oil or salmon can also enhance the absorption of vitamins A and E, which are fat-soluble.
One Vegetable, Multiple Ways to Nurture Yourself
Recently, I started growing sweet potato leaves on my balcony. Every morning, as I water them, I feel a sense of calm. In the evenings, I pluck a few tender leaves, boil them, and serve them with ginger fish sauce or cook them in a sour soup with tomatoes – simple, delicious, and wholesome.
I realized that there are valuable things all around us, but we often fail to recognize their true worth. Just like sweet potato leaves – once considered humble, they have now become a “treasure” for health and beauty.
Conclusion: Let’s Elevate Sweet Potato Leaves Beyond a Modest Dish
Sweet potato leaves are not just a nostalgic food; they are a “panacea” for health and beauty. In an era where clean eating has become a trend, reverting to simple, minimally processed vegetables like sweet potato leaves is a wise choice.
You can start today: include sweet potato leaves in your meals, take a few minutes to admire their growth on your balcony, and appreciate the little things. Because sometimes, it’s these simple pleasures that bring us the most sustainable and beautiful life.
