Water spinach is a familiar vegetable to many Vietnamese, but not everyone knows how to choose and use it effectively to benefit their health. Let’s explore this green together!
1 Nutritional Value and Benefits of Water Spinach
Nutritional Value of Water Spinach
Water spinach is known for its high nutritional content, including vitamins A, C, and K, as well as folate. It also contains saponin and phytosterols, which support the production of healthy red blood cells in the body.
In 100g of water spinach, you’ll find the following nutrients:
- Energy: 19kcal
- Protein: 3.4g
- Fat: 1.8g
- Vitamin A: 50% DV
- Vitamin B9: 35% DV
- Vitamin K: 125% DV
- Calcium: 109mg
- Magnesium: 65mg
- Phosphorus: 52mg
- Potassium: 510mg
Nutritional Value of Water Spinach
Health Benefits of Water Spinach
Prevents Osteoporosis: Water spinach is rich in calcium, which strengthens bones and teeth, and magnesium, which aids calcium absorption. This combination helps prevent osteoporosis.
Beneficial for Pregnant and Lactating Women: Iron is essential for pregnant women, and a small serving of water spinach provides approximately 0.98 mg of iron, meeting 5.4-12% of the daily requirement. Iron also helps combat anemia.
Reduces Cholesterol: The pectin in water spinach absorbs cholesterol and prevents it from entering the bloodstream. This helps lower cholesterol levels and is beneficial for those with high blood sugar and fat levels.
Cholesterol Reduction
Cancer and Eye Health: Water spinach is an excellent source of vitamin A, providing 267% of the daily recommended intake in just 100g. This vitamin protects against lung and throat cancer and helps maintain eye health, preventing vision loss and cataracts.
Boosts Immune System: Water spinach is packed with vitamin C, providing 170% of the daily recommended intake per 100g serving. This vitamin strengthens the immune system, preventing illnesses and reducing recovery time.
Immune System Boost
2 How to Choose Chemical-Free Water Spinach
Selecting by the Tops:
Look for bunches with small, deep green tops that appear firm and crisp. Avoid bunches with long, thick stems and pale green leaves, as these indicate the use of growth stimulants.
Selecting by the Stems:
Choose water spinach with an even green color from leaves to stems, with many tops and fewer leaves. Smaller leaves tend to indicate a more flavorful vegetable.
Selecting by Stem Color
Selecting by the Leaves:
Opt for bright, shiny leaves. Avoid large leaves with few tops, as these indicate the use of pesticides. Also, refrain from choosing bunches with damaged, wilted, yellow, or insect-eaten leaves.
3 Precautions and Storage Methods for Water Spinach
Precautions when Consuming Water Spinach: It is recommended not to consume more than 400g of water spinach per day to maximize its benefits and avoid potential side effects. Due to its cooling properties, people with diarrhea or weak digestion should avoid consuming large amounts.
Water spinach contains purines, which can increase the risk of kidney stones. Additionally, the high oxalic acid content can interfere with calcium absorption. Therefore, those with kidney stones or calcium deficiency should exercise caution when consuming this vegetable.
Always wash water spinach thoroughly and soak it in salted water or rice water before cooking. Any leftovers should be discarded rather than reheated to prevent food poisoning.
Storage Methods: To maintain freshness, store water spinach in the refrigerator. Do not wash it before storing, as this will cause it to wilt and spoil faster. Instead, place it in a plastic bag with holes and keep it in the refrigerator.
Storage Method
4 Delicious Dishes Made with Water Spinach
Water Spinach and Lean Pork Soup: This soup is a favorite among families, as it is both nutritious and refreshing. It also helps treat prickly heat and cools the body during hot summer days. It’s easy to prepare and sure to be a hit!
Water Spinach and Lean Pork Soup
Steamed Silver Perch with Water Spinach: This delicious and healthy combination is a must-try for fish lovers. The mild flavor of the silver perch blends beautifully with the water spinach, creating a mouthwatering dish that’s simple to prepare.
The sweet meat of the steamed fish pairs perfectly with the savory sauce, making it an excellent choice for a weekend feast with family and friends.
Steamed Silver Perch with Water Spinach
Salmon Porridge with Water Spinach: If you’re looking for a nutritious porridge suitable for both adults and children, look no further than this delicious dish. Salmon and water spinach are packed with vitamins and minerals, making it an ideal meal for babies starting solids.
It’s time to impress your family with this healthy and tasty treat!
Salmon Porridge with Water Spinach
5 Our Supermarket: The Best Place to Buy Water Spinach
At our supermarket, we pride ourselves on offering the freshest water spinach, grown organically without any preservatives or harmful growth enhancers. Our rigorous packaging and inspection processes ensure that only the highest-quality produce reaches our customers.
We maintain optimal temperature and environmental conditions to preserve the freshness of our water spinach. When you shop with us, you’ll also enjoy numerous promotions and discounts, making it even more affordable to eat healthy and delicious produce.
Remember to refer to this article before purchasing and consuming water spinach to ensure the best experience for you and your family. For further advice on selecting the best produce, feel free to leave a comment below.
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