The Fresh Food Club
print Print this page

Water spinach

In season all year

Food Description:

Water spinach, has many names. It's botanical name is Ipomoea aquatica, but it can also be referred to as river spinach, water morning glory, water convolvulus, or by the more ambiguous names Chinese spinach, Chinese Watercress, Chinese convolvulus, swamp cabbage or kangkong. As the name suggests it is grown in water so it's important to but it from a reputable source where you can be sure the water it was grown in is not contaminated. It is an extremely good source of beta carotene, vitamin C and iron, and a good source or fibre, B group vitamins, magnesium, potassium and manganese, also containing antioxidant and antimicrobial substances. The vegetable is a common ingredient in East, South and Southeast Asian dishes, such as in stir-fried water spinach.
In traditional medicine of South-East Asia it is used to treat piles, nosebleed, and high blood pressure. In Ayurveda leave extracts are used against jaundice and nervous debility and in indigenous medicine in Sri Lanka water spinach supposed to have insulin-like properties.

General Information:

Category: Cheese
To Buy: Buy in large bunches with sprightly stalks and leaves that have not wilted and shriveled.
To Store: Store in a plastic bag in the crisper of the fridge and eat with in 1 to 2 days of purchase
Tips and Tricks: If stir frying, Stir fry the stalks first for 1 - 2 minutes before adding the leaves. Cook for a further 30 - to 1 minute and eat straight away.

Nutrition (100 Grams):

Weight (grams): 100
Carbohydrates, g: 3.14
Protein (g): 2.6
Saturated Fat, g : 0
Vitamin A: Often called the "anti-infective" vitamin, it protects the mucous membranes of the body, reducing chance of infection and enhancing the immune system's response. Necessary for growth and maintenenance of bones, teeth and body tissues and healthy foetal development, this vitamin is also important for night vision. Contraindications: Taken in excess will accumulate in the body.
Vitamin B2: Aids in the metabolism of fats, protein and carbohydrate. Also involved in maintaining mucous membranes and body tissues, good vision and health of skin.
Vitamin B6: Important in development and maintenance of nervous system. Also plays a role in prevention of inflammatory and skin diseases, hormone production and the metabolism of protein, fat and carbohydrates.
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Zinc: Antioxidant and immune boosting, zinc fights infection and plays a role in wound healing. It is essential for growth and health of reproductive organs, especially the prostate. Needed for healthy hair, skin and nails. Also necessary for bone formation.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Energy (kJ): 79
Fibre, g:
Fat (g): 0.2
Monosaturated Fat , g: 0.2
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Niacin (B3):
Calcium: The most abundant mineral in the body, calcium is essential for health of bones and teeth, and also for nerve transmission, cardiovascular health, muscle contraction and blood clotting.
Folic Acid: Important during pregnancy as this vitamin is involved in the duplication of chromosomes, preventing birth defects. Lowers the risk of heart disease and is necessary for proper brain and gut function.
Selenium: Enhances immune function and has antioxidant properties, protecting against cancer and heart disease. Regulates fertlililty function, especially in men and maintains resilience of cells.
Magnesium: Involved in energy production and proper functioning of muscles and nerves, magnesium also promotes the absorption of other minerals and promotes blood vessel dilation and lowers the risk of blood clots.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. No information available
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: If stir frying, Stir fry the stalks first for 1 - 2 minutes before adding the leaves. Cook for a further 30 - to 1 minute and eat straight away.

Benefits the Following Health Conditions:*

Anaemia
Diabetes
Liver Sluggish
 Constipation
High Blood Pressure

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.





Natures Best Belfield

Address: 29 Burwood Rd Belfield
Call us: 9642 5613
Drop in: Monday - Saturday 8am - 6pm Sunday 8am - 5pm
Proud members of
The Fresh Food Club