Overview of Malabar spinach (Basella alba)
A succulent, branched, twining herbaceous perennial plant known as Basella alba is grown for its edible leaves and used in various culinary applications. This plant is also known as Indian spinach, Malabar spinach, East-Indian spinach, Ceylon spinach, Climbing spinach, Vine spinach, Cyclone spinach, Chinese spinach, and Alugbati.
Malabar spinach is a flowering plant that can be eaten. It is a member of the family Basellaceae and is native to the tropical regions of Southern Asia. It could have originated in Sri Lanka, India, or Indonesia. It is a plant that lives for many years and can reach a length of nine meters.
The leaves of Malabar spinach are a dark green color, meaty, and shaped like a heart. They are approximately 3–9 centimeters in length and 4–8 centimeters in width. The flowers can be either white or pink and are globular with a length of 4 millimeters. It produces fruit that is a deep purple color and has black seeds that are globose and indehiscent. It thrives best in warm climates and in soils that drain well.
Malabar Spinach History
Malabar spinach is a vegetable native to the tropical regions of Southern Asia. It is assumed to have originated in Sri Lanka, India, or Indonesia. Malabar spinach is considered the best tropical spinach in the world due to its ability to adapt to a wide variety of temperatures and soils.
The Philippines, Malaysia, the Caribbean, Tropical Africa, Tropical South America, and Southeast Brazil are all excellent places to find Malabar spinach in abundance.
Nutritional Value
Malabar spinach (Basella alba), raw, nutritive value per 100 g.
(Source: USDA National Nutrient DataBase)
Principle Nutrient Value
- Energy 19 Kcal
- Carbohydrates 3.40 g
- Protein 1.80 g
- Total Fat 0.30 g
- Cholesterol 0 mg
Vitamins
- Folates 140 µg
- Niacin 0.500 mg
- Pantothenic acid 0.053
- Pyridoxine 0.240 mg
- Riboflavin 0.155 mg
- Thiamin 0.050 mg
- Vitamin A 8000 IU
- Vitamin C 102 mg
Electrolytes
- Sodium 24 mg
- Potassium 510 mg
Minerals
- Calcium 109 mg
- Copper 0.107 mg
- Iron 1.20 mg
- Magnesium 65 mg
- Manganese 0.735 mg
- Selenium 0.8 µg
- Zinc 0.43 mg
Health Benefits Malabar Spinach
Iron, calcium, vitamin C, and vitamins A and E can all be found in high concentrations in Malabar spinach. There is a high concentration of protein, and it is also an excellent supplier of phosphorus and potassium. It contains a significant quantity of antioxidants, including lutein and beta-carotene, among others.
Improve Digestion
Malabar spinach, which is a good source of dietary fiber, plays a key role in the digestion process because of this. As a result, it is able to make the movement in your intestines more smooth, and, as a consequence, it is able to reduce the likelihood that you will experience issues with your bowels.
Excellent Accomplishment in the Fight against Obesity
As will be witnessed in the following section, Malabar spinach is low in calories, making it an ideal meal to include in a diet that focuses on weight loss. I was wondering whether you were aware that there are only about 19 calories in one hundred grams of Malabar spinach.
In addition, Malabar spinach has an amazing fiber content, which makes it an excellent choice for those who are trying to lose weight. When consumed in the appropriate quantity, fiber is known to provide the satiating effect of fullness to its consumers.
Due to the minimal amount of carbohydrates that it contains, Malabar spinach is an excellent choice for those who follow a ketogenic diet.
Having a Healthy Heart
Folate is absolutely necessary in order to bring down the level of homocysteine that is found in the blood. The presence of homocysteine is associated with an increased risk of both heart attacks and strokes. By assisting in the conversion of homocysteine into methionine, folate contributes to the normalization of homocysteine levels.
In addition to its antioxidant actions, it has a beneficial role in the metabolic processing of minerals. According to the findings of some studies, consuming a sufficient amount of folate can lower the risk of developing cardiovascular disease.
Improves Your Sleep
Malabar spinach may also be able to increase the quality of sleep you get, which is another one of its many potential benefits to your body’s health. This is due to the high levels of magnesium and zinc included in the veggies.
These two minerals each play an important part in the functioning of the body. Magnesium has the ability to supply the muscles in the human body with a very mild relaxing effect.
Magnesium and zinc, on the other hand, have both been shown to be effective in increasing one another’s absorption when taken together. Taking in both of these minerals will yield better results!
Prevents Illness
Your immune system is very important to the functioning of your body since it protects it from many diseases. Your immune system can benefit from eating Malabar spinach. This is because spinach has a relatively high concentration of vitamin C.
It has been revealed that vitamin C can strengthen your immune system and assist in protecting your body from the negative effects of sickness.
Maintains a Healthy Blood Pressure
Because it is such an important function in the body, blood pressure should be carefully monitored and managed. The oxygen and nutrients in your blood are carried to all of the organs and tissues in your body by means of your blood pressure. Blood pressure is a very important factor in overall health.
Malabar spinach has a high potassium content, which is an effective vasodilator. It helps increase blood flow, keeps the heartbeat under control, and enhances the oxygen content in the blood.
Prevents Cancer
Another type of spinach that is high in antioxidants is Malabar spinach. As a result of this, it is of critical importance to maintain one’s general health and avoid diseases such as cancer. This vegetable contains a high concentration of vitamin A, which has been shown to inhibit the growth of cancerous cells in the lungs and oral cavity.
Pregnancy
Folate, which is a type of vitamin, is one of the essential vitamins that are required for a healthy pregnancy. Folate deficiency leads to neural tube defects such as anencephaly, spina bifida, limb malformations, and heart diseases. Anencephaly is the most common of these conditions. Folate is an essential nutrient for the replication of DNA and the formation of new cells.
When folate levels are low, there is a risk of developmental problems, some of which may persist even after birth. Folate can be located in foods such as leafy greens, avocados, sprouted beans, and citrus, all of which are recommended for consumption during pregnancy.
Reduces the Chances of Developing Anemia
The iron content of one hundred grams of Malabar spinach is approximately 1.2 milligrams. As a consequence, it is an excellent option for minimizing the risk of anemia and preventing iron deficiency at the same time. It is common knowledge that adequate amounts of iron are required for the development of healthy red blood cells.
A lack of iron can hinder the creation of hemoglobin in your red blood cells. As a consequence of this, your red blood cells will have a more difficult time transporting oxygen, which will lead to the development of anemia.
Prevents Dementia
According to the findings of the studies, having high levels of homocysteine significantly increases the risk of developing Alzheimer’s disease and dementia. Mental performance suffers when there is insufficient folate in the body to support it.
Folic acid has been revealed to reduce the amount of homocysteine in the blood, but it has not been demonstrated that it enhances cognitive function or prevents illnesses. The treatment of Alzheimer’s disease can be improved by eating foods that are high in folate and other nutrients.
Enhances the Health of Your Bones
Because of its high magnesium and calcium content, Malabar spinach is an excellent vegetable for promoting and maintaining bone health. Additionally, the presence of calcium facilitates the body’s absorption of magnesium. If you start eating Malabar spinach, you will get this ideal combination.
The Process of Selection and Storage
The tropical belt always has a good supply of fresh Malabar spinach available for purchase, regardless of the time of year. However, in the marketplaces of the United States and Europe, fresh Basella greens are only available at a limited number of grocery stores that specialize in the sale of Asian vegetables and herbs.
When shopping, aim for a fresh harvest that has leaves that are bright and succulent as well as stems that are firm. The green does not have a flavor of its own, but after it is cooked, it blends nicely with the other components of the cuisine and gives it a gel-like consistency.
Stay clear of any leaves that are sunken, dried, damaged, or discolored.
The shelf life of Basella is considered to be satisfactory. At home, you should first untie the bushel, then wrap the leaves in a moist cloth, then place them in an airtight zip-pouch or plastic bag, and finally, keep them in the refrigerator with the relative humidity turned up to a high setting.
Even if the greens may be kept for up to four days in the refrigerator, the fresh leaves should be used as soon as possible in order to obtain the greatest number of health advantages.
