Water spinach, a familiar and affordable vegetable in Vietnam, is at its best during the summer. Also known as morning glory, this humble green vegetable is not only fresh and tasty but also highly praised by nutritionists for its digestive and stomach health benefits. With a price of less than 2,000 VND per kg in traditional markets, this vegetable has become a “shining star” on the dining tables of many families, thanks to its [amazing benefits].
## A Nutritious Bargain
Water spinach, or the “hollow stem green leaves” vegetable, is commonly found in rural areas. However, not many people know that it contains up to 99mg of calcium per 100g, surpassing cow’s milk by 1.2 times. Additionally, it has 1.5 times more fiber than celery, making it an excellent choice for those who suffer from constipation and bloating.
Traditional Chinese medicine has long recognized water spinach for its detoxifying properties, as recorded in the Compendium of Materia Medica. In Guangdong, there is a saying, “June water spinach is better than ginseng,” while the Teochew people refer to it as “gut-clearing grass,” testifying to its digestive benefits passed down through generations.
## Cooking Tips to Preserve Nutrients
The key to maximizing the nutrients in water spinach lies in proper cooking techniques. Experienced chefs recommend stir-frying the stems and leaves separately to retain their crispness, natural green color, and vitamins. Specifically, start by stir-frying garlic, then quickly toss the stems for 20 seconds before adding the leaves. The entire process should not exceed 90 seconds.
Other effective and simple cooking methods include stir-frying water spinach with sour bamboo shoots to promote gut health or adding fermented red wine in the Min Nan style to enhance its digestibility.
For those prone to stomach aches, nutritionists suggest a congee recipe: cook water spinach with millet, adding a few drops of sesame oil. This dish can form a protective gel for the stomach lining. Clinical studies show that 78% of chronic gastritis patients showed significant improvement after consuming this congee daily for a week.
## Precautions When Eating Water Spinach
Despite its health benefits, some precautions should be taken when buying and consuming water spinach to avoid adverse effects. It is best to choose organic water spinach with small stems, a slight purple hue, and insect bite marks, indicating it is less likely to be chemically treated. Before cooking, soak the vegetable in a solution of water and baking soda for about 10 minutes, then rinse thoroughly to remove any pesticide residue.
Water spinach has a cooling nature, so it should not be combined with cold seafood like clams, oysters, or raw shrimp, as this can lead to digestive disturbances. According to a study by a leading hospital in Shanghai, about 12% of summer intestinal inflammation cases are related to improper consumption of water spinach.
## Summer: The Golden Season for Water Spinach
Thanks to agricultural advancements, water spinach is now available year-round. However, the summer-grown outdoor variety remains the most nutrient-rich. The vitamin C content in summer water spinach is 2.3 times higher than that of winter water spinach grown in greenhouses.
In terms of cost-effectiveness, water spinach offers an impressive nutritional package at a meager price. Just 200g of this vegetable provides enough fiber equivalent to expensive probiotics and calcium comparable to a glass of milk, all for less than 2,000 VND.
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Once scorned by the Vietnamese for its humble appearance, watercress has risen like a phoenix to become the ultimate beauty superfood. With its potent nutrients and skin-revitalizing properties, this unassuming green has caught the attention of the West, even earning the top spot in nutrient density rankings by the esteemed CDC. Discover how this familiar vegetable can transform your skin in just 4 short weeks.
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.
