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.
Nutrition
The vital elements calcium, phosphorus, iron, and vitamin C
are abundant in waterleaf.
It is a reliable source of:
- Vitamin A
- Thiamine
- Riboflavin
- Niacin
Nutrition in a Serving
Waterleaf weighs about 100 grams for every 100 grams of:
- Calories: 25
- Protein: 2.4 grams
- Fat: 0.4 grams
- Carbohydrates: 4.4 grams
- 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:
- Nigerian Yoruba dish called Gbure Elegusi
- Edikang Ikong soup, a Nigerian dish made by the Efiks
- Waterleaf that has been roasted with potatoes, plantains, or yams
- Includes chicken, tomatoes, and onion in a stewed waterleaf
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