Women health

 Waterleaf Vegetable

Vegetables have many names, one of which is waterleaf. It goes by several names, including cariru, Florida spinach, Surinam purslane, and Ceylon spinach. There are arguments against even its scientific nomenclature. It uses Talinum triangulare and Talinum fruticosum. Whatever the name, it is tangy, crunchy, and healthy.

According to some sources, waterleaf has simple pink flowers that can reach a height of 5 feet. Molybdenum, zinc, and iron are all abundantly available in them.

Despite being a native of the Americas and the Caribbean, waterleaf has grown worldwide.

Benefits to Health

Waterleaf has a lot of nutrients. But it also contains a lot of oxalates. A naturally occurring molecule called oxalate is present in foods like spinach, rhubarb, beets, sweet potatoes, and waterleaf. Oxalate can cause kidney stones in those who have kidney diseases.

Cooking or blanching can get rid of as much as 50% of the soluble (dissolves in water) oxalate. Waterleaf lectins can be eliminated through cooking. The body's capacity to absorb micronutrients including calcium, iron, and zinc can be hampered by lectins, which are normally safe.

One or more of waterleaf's health benefits would be:

Healthy Bones

Calcium and phosphorus, which are both necessary for strong bones, can be found in abundance in waterleaf. Several studies have indicated that consuming calcium without phosphorus has minimal effect on bone strength. Together, the two components seem to function. They are especially effective in aiding women over 60 who already have osteoporosis.

Healthy Eyes

For healthy eyes, vitamin A levels must be kept at an adequate level. According to research, vitamin A can lessen the development of cataracts, decrease the advancement of retinal illness, and enhance vision in dim light. Vitamin A can be found in abundance in waterleaf.

Anemia and Iron Deficiency

Iron is very well-absorbed from waterleaf in food. Mild to severe iron insufficiency is possible. The greatest benefits of switching to an iron-rich diet are experienced by those with lesser symptoms.

Cognitive Fitness

According to research, consuming a diet high in vitamin C lowers the risk of Alzheimer's and delays age-related cognitive decline. With 31 milligrams per 100 grams of vegetable matter, waterleaf is a fantastic source of vitamin C.


The vital elements calcium, phosphorus, iron, and vitamin C are abundant in waterleaf.

It is a reliable source of:

  1. Vitamin A
  2. Thiamine
  3. Riboflavin
  4. Niacin

Nutrition in a Serving

Waterleaf weighs about 100 grams for every 100 grams of:

  1. Calories: 25
  2. Protein: 2.4 grams
  3. Fat: 0.4 grams
  4. Carbohydrates: 4.4 grams
  5. Fiber: 1.0 grams

Serving Sizes

The biggest issue with consuming excessive amounts of waterleaf is that it contains oxalate. Oxalate intake can be harmful for people with kidney disease. Therefore, those people should avoid taking raw waterleaf. Compared to raw waterleaf, cooked waterleaf has around 50% less soluble oxalate.

A nutritious food that is low in calories and sugar, waterleaf is otherwise. Try to consume three to four servings of veggies each day as a general rule.

Tips for Preparing Waterleaf

When it comes to vegetables, waterleaf is excellent if you want to be able to cultivate your own food. It may be grown anywhere that has a hot, humid growth season, though tropical areas are where it thrives best. The plant will grow more quickly if you keep it well-watered and in some shade.

The soil must have good drainage. The plant suffers when there is standing water. Nitrogen is also required for the health of the waterleaf. If the leaves start to yellow, the soil may not have enough nitrogen.

After being picked, waterleaf can be eaten right away, dried, or refrigerated in a plastic bag to keep it fresh. It is frequently used in soups, stews, stir-fries, and pizza and can be prepared similarly to spinach. Although it is not advised to consume it in big amounts raw, it can also be relished that way.

Popular recipes using waterleaf include:

  1.  Nigerian Yoruba dish called Gbure Elegusi
  2. Edikang Ikong soup, a Nigerian dish made by the Efiks
  3. Waterleaf that has been roasted with potatoes, plantains, or yams
  4. Includes chicken, tomatoes, and onion in a stewed waterleaf



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