Water spinach, also known as swamp cabbage or river spinach, belongs to the morning glory family. It is an edible green leafy vegetable quite popular in Southeast Asia, East Asia and parts of India. Water spinach goes by the botanical name Ipomoea aquatica and belongs to the Convolvulaceae family.
The leaves have a hollow, long, vine-like stem, and the flowers are quite alike in shape and appearance to morning glory, which is why they are also termed as water morning glory. Regular spinach has rounded leaves and short stalks, while water spinach has a tender, hollow stem with more triangular-shaped leaves. This vegetable grows well in warm, tropical and subtropical climates along the riverbanks, wetlands and moist soils.
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There are two varieties of water spinach, the “Ching Quat” with green stems, bearing white flowers and narrow leaves, and the ‘Pak Quat’ with pink flowers and arrow-shaped leaves. Water spinach is highly valued for its impressive profile of nutrients and umpteen health benefits; however, it is not a culinary delight.
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Nutrition Profile Per 100g of Raw Water Spinach
Calories ~19 kcal
Carbohydrates 3.1 g
Protein 2.6 g
Fat 0.2 g
Fiber 2.1 g
Vitamin A ~6300 IU
Vitamin C 55 mg
Vitamin K 113 µg
Folate 57 µg
Calcium 77 mg
Iron 1.7 mg
Magnesium 71 mg
Potassium 312 mg
*Source: US Food and Drug Administration
Health Benefits of Water Spinach
Lowers Cholesterol
Water spinach serves as an ideal green vegetable for those who want to shed surplus kilos and diminish cholesterol levels naturally. Studies conducted in vitro have revealed that consumption of water spinach has shown a reduction in cholesterol and triglyceride levels.
Remedies for Liver Disease
Water spinach has been used in the traditional Indian system of medicine for healing liver disease and jaundice. Ayurvedic journals reveal that the extract of this leaf can offer protection against chemical-induced liver damage owing to its potent detoxification of enzymes. Additionally, strong antioxidant traits scavenge free radicals and combat oxidative stress.
Pumps Iron Reserves
Packed with iron, water spinach leaves are valuable in boosting iron reserves and improving haemoglobin levels. Supplementing with this veggie is valuable for those suffering from anaemia and pregnant women who want to up their iron levels through diet.
Digestive Health
Water spinach is a good source of dietary fiber that aids in the digestive process and offers relief from digestive woes. Its mild laxative nature is beneficial for treating indigestion and constipation. Furthermore, it is also used in curing intestinal worm infestation as it contains latex, which is used as a purgative agent..jpg)
Protects Heart
Water spinach is bestowed with an impressive profile of nutrients like vitamins A, C and high amounts of beta-carotene. These key nutrients act as potent antioxidant to fight oxidative damage and reduce free radicals circulating in the system, thereby averting cholesterol from being oxidised. Oxidised cholesterols are known to clog arteries, resulting in a heart attack or stroke. Apart from this, vast reserves of folate in water spinach aid in converting a potentially dangerous chemical, homocysteine, which at high levels can lead to a heart attack.
Supports Eye Health
The goodness of carotenoids, vitamin A and lutein in water spinach is valuable in boosting eye health. The eye-friendly nutrients in water spinach protect vision, prevent night blindness and boost glutathione levels, which hold a key role in preventing cataracts.
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Triggers Immunity
The powerhouse of nutrients present in water spinach serves as a natural remedy for building a robust immune system. Regular addition of this green leafy vegetable boosts your body’s defence mechanism and promotes healthy development of bones.
Culinary Uses
Popular in Chinese and Thai cooking, prepared as stir-fried Kangkong with garlic
Used in making wholesome soups with seafood or chicken.
Tender leaves can be eaten raw as salad or lightly blanched.
Mixed into coconut milk-based curries in Southeast Asia.
Sautéed with spices like garlic, mustard seeds, and chilli.
Recipe
Water Spinach Stir Fry
Wash and cut water spinach into 3-inch pieces.
Heat oil, sauté chopped garlic until fragrant.
Add spinach, stir-fry for 2–3 minutes.
Season with soy sauce, salt, and pepper.
Serve hot.
Side Effects
It can harbour parasites like Fasciolopsis buski (intestinal fluke) if grown in contaminated water. Always wash well and cook thoroughly.
People prone to kidney stones should consume it in moderation, as it is rich in oxalates.
Wild-harvested water spinach may be exposed to polluted water or chemicals from trusted suppliers.
Water Spinach vs Morning Glory
Water spinach (Ipomoea aquatica) is a type of morning glory botanically belonging to the same family (Convolvulaceae).
Ornamental morning glory vines (Ipomoea purpurea) are grown for flowers, not edible leaves.
Water Spinach Seeds
Small, brown, and used for propagation. Available in agricultural stores and online for kitchen gardening.
What Is Water Spinach Called In India?
Commonly called Kalmi Saag in Hindi; other names include Neer Keerai in Tamil and Cheera in Malayalam.
What Is Water Spinach Good For?
Good for improving immunity, digestion, eye health, blood circulation, and bone strength.
What Is The Difference Between Water Spinach And Spinach?
Water spinach: Belongs to the morning glory family, has hollow stems, and grows in moist areas.
Spinach (Spinacia oleracea): Belongs to the amaranth family, has solid stems, and grows in well-drained soil.
Taste and texture are entirely different; water spinach is crunchier and milder.
What Does Water Spinach Taste Like?
Mild, slightly sweet, and earthy with a tender-crisp texture when cooked.
Conclusion
Water spinach is a versatile green leafy vegetable that comes with an impressive nutrient profile and offers numerous health benefits. Right from supporting heart health to boosting eye health, to pumping iron reserves, this vegetable serves as a great addition to your meal plan. However, have it in moderate amounts to avoid side effects and reap their wellness incentives.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Development of water spinach powder and its characterization
Pallawi Joshi 1, Aparna Kumari 1, Anil Kumar Chauhan 1, Meenakshi Singh 2
https://pmc.ncbi.nlm.nih.gov/articles/PMC8292493/
Physiological and transcriptomic responses of water spinach (Ipomoea aquatica) to prolonged heat stress
Rongfang Guo, Xingru Wang, Xiaoyun Han, Xiaodong Chen & Gefu Wang-Pruski
https://bmcgenomics.biomedcentral.com/articles/10.1186/s12864-020-06953-9
