Food and Nutritional Value
Kulitis, Amaranth, Alugbati, Spinach, Talinum
Part 1 - Kulitis: A super food!Part 2 - Chinese Spinach and Spiny SpinachPart 4 - Popeye spinachPart 3 - 14 Health Benefits of Alugbati Leaves
Part 5 - The ever-present talinum
Researched and Posted by Dr Abe V Rotor in response to queries on wild food vegetables to augment people's food and nutrition supply, particularly among the young generation.
Part 1 - Kulitis: A super food!
Kulitis as we locals call it or the Amaranth, is an edible plant that is easy to grow, grows everywhere and can be found especially in a tropical country like the Philippines. It is an upright annual plant that belongs to the amaranth family and can go as tall as 2.5 meters. According to the Wikipedia, Amaranths as what it is collectively known is a cosmopolitan genus of annual or short-lived perennial plants also known as Amaranthus. Some of its species are grown as ornamental plants, pseudocereals, and leaf vegetables.Kulitis is mostly grown for its leaves, it is widely used as a component in our dishes. You can be creative in making a dish out of its leaves.
The benefits of this Super Food! It rich in minerals like iron, zinc, magnesium, potassium, phosphorous, copper, and calcium.
- It has an Antioxidant
- Low in Calories
- High in Dietary Fiber
- Rich in Vitamins A, C, K,
- Rich in B Vitamins
- Gluten Free
- Rich in Protein
- Rich in Lysine
- Reduces Bad cholesterol
Better grow your own pot or bed of Kulitis to have a ready supply of ingredients to include it on your dishes, then ingest and have all of these nutrients for our health and wellness. Also, growing your own pot of Kulitis ensures you of consuming organic produce and free of commercial pesticides that can do harm to our health.
AA I Floricel N. Denopol, RND Acknowledgement Internet with gratitude - avr
Part 2 - Chinese Spinach and Spiny Spinach
Amaranthus dubius and Amaranthus spinosus
LEFT PHOTO, Amaranthus dubius, the red spinach, Chinese spinach, spleen amaranth, hon-toi-moi, yin choy, hsien tsai, or Arai keerai belongs to the economically important family Amaranthaceae, native to South America, Mexico, and the West Indies, however; it is widely introduced throughout the world. The species occurs locally in France and Germany and is naturalized or invasive in tropical and subtropical regions of the United States (Florida and Hawaii), Africa, Asia, Australia and the Pacific. Usually it grows to a size of 80–120 centimeters (31–47 in). It has both green and red varieties, as well as some with mixed colors. The green variety is practically indistinguishable from Amaranthus viridis. Amaranthus dubius is very close genetically to Amaranthus spinosus (RIGHT PHOTO) and other Amaranthus species. This species is valued as a leafy vegetable throughout South and Southeast Asia and also in Africa. It is commonly cooked with onions, tomatoes and peanut sauce.
NOTE: Amaranthus spinosus is gathered in the field as vegetable in its seedling stage, before the spines develop and become tough.
Part 3
14 Health Benefits of Alugbati Leaves
– Philippine Super Food
rachelleignacio (Internet)
Acknowledgement with gratitude - avr
Alugbati leaves are also known as Malabar Spinach. It is named after the place where it is found. Malabar is a place in Philippine. Although people call it spinach, it is actually not spinach at all.
Nutritional information of alugbati leaves
Just like the other green vegetable, this leaves also have high level of iron. However, it also has ample of nutrition which is beneficial for health. To make it detail, the nutritional information of each 100 grams of alugbati leaves are listed as follow.
Calories 19Carbohydrate 3.4 grFat 0.3 grProtein 1.8 grVitamin A 160%Magnesium 16%Vitamin C 170%Iron 6%Vitamin B6 10%Sodium 24 mgPotassium 510 mgCalcium 10%
Health benefits of alugbati leaves
So, let’s just call it alugbati leaves. This is heart shaped leaves which grow along in the purple stem. Alugbati is a succulent plant. It can be found in tropical Asia and Africa countries.
#1. Control blood pressure
How can this vine be so powerful? Well, it contains minerals. Therefore it is also powerful to control your blood pressure. The high potassium and manganese will be very beneficial for blood pressure and heart rate. Therefore, it can prevent heart disease. It is able to relieve headache related to the high blood pressure. Besides vegetables, health benefits of Magnetic Bracelet can also control the blood pressure.
#2. Prevent constipation
The fleshy leaves are very smooth for digestive system. It also facilitates good bowel movement, so that we can prevent constipation and the other digestive problems. The other option to avoid constipation is by health benefits Drinking 4 Glasses of Water in the Morning
#3. Relieve ulcer
The leaves smoothness is also able to relieve stomach ulcer. It is safe and healthy for any digestive problems. Of course, we still have to consider about how we cook this leaves.
#4. Prevent cancer
Just like the other kinds of vegetable, alugbati is rich with antioxidant. Antioxidant is very important to fight free radical. Free radical is the main culprit of some cancer. Study proves that green vegetables are very good to prevent the growth of cancer cell in lung and oral cavity.
#5. Prevent anemia
This leaves is also called spinach for some reasons. Despite the appearance, the nutrient contained in this leave is similar with spinach’s. Just like spinach, this leaves is also rich with iron. The iron contain in every 100 grams of fresh leaves is able to fulfill 15% daily need of iron. With the regular consumption, the iron intake will keep us from getting anemia. This is very beneficial, especially for women.
#6. Lose weight
It is very good to include this vegetable into your diet. In every single serving contain many nutrients such as vitamin, mineral, and natural fiber. Yet, it is very low in calorie. Isn’t it a best deal for your weight loss diet? The dietary fiber is also good to improve your digestive organs. The improved digestion will also affect the good metabolism system. As we know, good metabolism is the key for losing your weight.
#7. Release toxins
The excretion system is important to release toxins out of the body. As the ability of alugbati to improve bowel movement, it is enable the body to release toxin from the feces. In addition, the leaves are also known as diuretic. Therefore, it will enable the body to release toxins by urine. Indeed. that’s the health benefits of alugbati leaves.
#8. Improve eyesight
Alugbati or basella is rich with vitamin A. Not only are the leaves, the stem also the source of vitamin A. We know that vitamin A is significant for eyes’ health. Therefore, consuming alugbati leaves is able to improve our eyesight.
#9. Boost immunity
A study found that vitamin C in alugbati is high. The study compared alugbati leaves with the other kinds of green vegetables such as spinach. The high vitamin C is very good to improve the immune system. It is because vitamin C is resistance against infectious agents.
#10. Soften skin
For soft skin, we can apply this leaves onto your skin and use it as a facial mask. It is able to re-hydrate and cool down your skin. Therefore, besides eating the leaves, we can also get the benefit from directly applying the leaves onto skin. Besides vegetables, fruits are also significant for skin . Here are the List of Fruits for Healthy Skin.
#11. Anti aging property
Not only cancer, free radical will also stimulates premature aging. To prevent, we need to supply our skin with antioxidant. With the antioxidant in it, basella will give your skin some benefits. This pinoy leaves will slow down your aging process by protecting your skin. It is able to make your skin look younger.
#12. Reduce swelling
The ability of the leaves to cool down skin can also be applied for swelling. Beside the water, vitamins are able to block inflammation and reduce swelling.
#13. Good for pregnancy
Experts suggest pregnant mother fulfilling the folate intake. It is because folate is essential for the baby’s nervous system. When most people think that folate can be obtained from fish, we can also get folate from vegetable. One of vegetables which provide folate is alugbati or basella leaves. Therefore, pregnant mother is advised to include this leaves into their daily menu. the other vegetable which is good for prgenancy is Brazilian Spinach.
#14. Help you sleep
Sometimes you feel so tired but you can’t even close your eyes. Do you know that alugbati can also solve this problem? Besides maintaining the health of the internal organ and skin, alugbati leaves is also able to help you relax. The minerals, especially magnesium and zinc of alugbati leaves will help you to close your eyes and relax your whole body. Magnesium and zinc can also recharge your energy quickly.
rachelleignacio (Internet)
Acknowledgement with gratitude - avr
Alugbati leaves are also known as Malabar Spinach. It is named after the place where it is found. Malabar is a place in Philippine. Although people call it spinach, it is actually not spinach at all.Nutritional information of alugbati leaves
Just like the other green vegetable, this leaves also have high level of iron. However, it also has ample of nutrition which is beneficial for health. To make it detail, the nutritional information of each 100 grams of alugbati leaves are listed as follow.
Calories 19Carbohydrate 3.4 grFat 0.3 grProtein 1.8 grVitamin A 160%Magnesium 16%Vitamin C 170%Iron 6%Vitamin B6 10%Sodium 24 mgPotassium 510 mgCalcium 10%
Health benefits of alugbati leaves
So, let’s just call it alugbati leaves. This is heart shaped leaves which grow along in the purple stem. Alugbati is a succulent plant. It can be found in tropical Asia and Africa countries.
#1. Control blood pressure
How can this vine be so powerful? Well, it contains minerals. Therefore it is also powerful to control your blood pressure. The high potassium and manganese will be very beneficial for blood pressure and heart rate. Therefore, it can prevent heart disease. It is able to relieve headache related to the high blood pressure. Besides vegetables, health benefits of Magnetic Bracelet can also control the blood pressure.
#2. Prevent constipation
The fleshy leaves are very smooth for digestive system. It also facilitates good bowel movement, so that we can prevent constipation and the other digestive problems. The other option to avoid constipation is by health benefits Drinking 4 Glasses of Water in the Morning
#3. Relieve ulcer
The leaves smoothness is also able to relieve stomach ulcer. It is safe and healthy for any digestive problems. Of course, we still have to consider about how we cook this leaves.
#4. Prevent cancer
Just like the other kinds of vegetable, alugbati is rich with antioxidant. Antioxidant is very important to fight free radical. Free radical is the main culprit of some cancer. Study proves that green vegetables are very good to prevent the growth of cancer cell in lung and oral cavity.
#5. Prevent anemia
This leaves is also called spinach for some reasons. Despite the appearance, the nutrient contained in this leave is similar with spinach’s. Just like spinach, this leaves is also rich with iron. The iron contain in every 100 grams of fresh leaves is able to fulfill 15% daily need of iron. With the regular consumption, the iron intake will keep us from getting anemia. This is very beneficial, especially for women.
#6. Lose weight
It is very good to include this vegetable into your diet. In every single serving contain many nutrients such as vitamin, mineral, and natural fiber. Yet, it is very low in calorie. Isn’t it a best deal for your weight loss diet? The dietary fiber is also good to improve your digestive organs. The improved digestion will also affect the good metabolism system. As we know, good metabolism is the key for losing your weight.
#7. Release toxins
The excretion system is important to release toxins out of the body. As the ability of alugbati to improve bowel movement, it is enable the body to release toxin from the feces. In addition, the leaves are also known as diuretic. Therefore, it will enable the body to release toxins by urine. Indeed. that’s the health benefits of alugbati leaves.
#8. Improve eyesight
Alugbati or basella is rich with vitamin A. Not only are the leaves, the stem also the source of vitamin A. We know that vitamin A is significant for eyes’ health. Therefore, consuming alugbati leaves is able to improve our eyesight.
#9. Boost immunity
A study found that vitamin C in alugbati is high. The study compared alugbati leaves with the other kinds of green vegetables such as spinach. The high vitamin C is very good to improve the immune system. It is because vitamin C is resistance against infectious agents.
#10. Soften skin
For soft skin, we can apply this leaves onto your skin and use it as a facial mask. It is able to re-hydrate and cool down your skin. Therefore, besides eating the leaves, we can also get the benefit from directly applying the leaves onto skin. Besides vegetables, fruits are also significant for skin . Here are the List of Fruits for Healthy Skin.
#11. Anti aging property
Not only cancer, free radical will also stimulates premature aging. To prevent, we need to supply our skin with antioxidant. With the antioxidant in it, basella will give your skin some benefits. This pinoy leaves will slow down your aging process by protecting your skin. It is able to make your skin look younger.
#12. Reduce swelling
The ability of the leaves to cool down skin can also be applied for swelling. Beside the water, vitamins are able to block inflammation and reduce swelling.
#13. Good for pregnancy
Experts suggest pregnant mother fulfilling the folate intake. It is because folate is essential for the baby’s nervous system. When most people think that folate can be obtained from fish, we can also get folate from vegetable. One of vegetables which provide folate is alugbati or basella leaves. Therefore, pregnant mother is advised to include this leaves into their daily menu. the other vegetable which is good for prgenancy is Brazilian Spinach.
#14. Help you sleep
Sometimes you feel so tired but you can’t even close your eyes. Do you know that alugbati can also solve this problem? Besides maintaining the health of the internal organ and skin, alugbati leaves is also able to help you relax. The minerals, especially magnesium and zinc of alugbati leaves will help you to close your eyes and relax your whole body. Magnesium and zinc can also recharge your energy quickly.
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Recommendation in consuming alugbati leaves
People in some Asia countries commonly use this leaves as vegetable to any kind of cuisine. However, the selection is also important step before we cook the leaves. To choose the perfect leaves, make sure to choose the fresh leaves with shiny leaves and firm stems. Avoid sunken, dry and discolored leaves.
In preparing the leaves, don’t forget to wash the leaves in cold running water to get health benefits of alugbati leaves. We can include some soft stem of it. Just like health benefits of Water Spinach , alugbati leaves produce some water when it is cooked. In addition, it produces thick glue like consistency to the cooking. Therefore, it is good to include this tender leaves into soup, stew, or stir fry vegetable.
image source
#colorchallenge#life#nature#philippines
5 years ago in #food by rachelleignacio (60)
People in some Asia countries commonly use this leaves as vegetable to any kind of cuisine. However, the selection is also important step before we cook the leaves. To choose the perfect leaves, make sure to choose the fresh leaves with shiny leaves and firm stems. Avoid sunken, dry and discolored leaves.
In preparing the leaves, don’t forget to wash the leaves in cold running water to get health benefits of alugbati leaves. We can include some soft stem of it. Just like health benefits of Water Spinach , alugbati leaves produce some water when it is cooked. In addition, it produces thick glue like consistency to the cooking. Therefore, it is good to include this tender leaves into soup, stew, or stir fry vegetable.
image source
#colorchallenge#life#nature#philippines
5 years ago in #food by rachelleignacio (60)
Spinach as a superfood: It worked for Popeye…or did it?
by Baylor Scott & White Health
Acknowledgement with gratitude - avr
Spinach has been on the table for over 1700 years, with the first spinach meal likely served up in ancient Persia (now Iran). History books suggest that the King of Nepal introduced spinach to China in the 7th century and spinach was on the plate in Europe by the 11th century. Catherine de Medici of Florence, Italy, brought her cooks to France when she married the King Henry II of France, because her cooks could prepare the delicate spinach greens to her liking. Since that time, any dish presented on a bed of spinach is “a la Florentine.”
Older Americans remember a cartoon figure named Popeye that gained incredible strength by eating canned spinach. The cartoon character came to life in 1929, soon after demand for canned vegetables skyrocketed after WWI, so it was only fitting that Popeye would promote a safe and inexpensive health food However, the cartoon strip published by Segar on July 3, 1932, attributed Popeye’s strength to the Vitamin A content in spinach and not iron. Segar’s intention was to increase the health of children by increasing vitamin intake, not iron intake, from spinach. ~
Part 5 - The ever-present talinum
By Patricia Bianca S. Taculao
By Patricia Bianca S. Taculao
Acknowledgement with Gratitude - avr
In backyards, gardens, or similar places, there’s usually a plant that resembles a weed in appearance. If given close attention, it can be evident that it’s not a weed at all.
This plant is locally known as talinum (Talinum triangulare), or Philippine spinach in English, and is actually an herb that can grow all year round and almost anywhere with humid to dry environments.
Although it looks like a weed, talinum can grow up to one meter tall without branches. If with branches, the plant looks shorter. It also has fleshy or succulent roots, stems, and leaves which allows it to absorb more water. However, the most distinct feature of talinum is its five-petal pink flowers which sprout from the tip of the shoot.
Being a succulent, the plant does not require constant irrigation, can withstand hot summer months unlike other leafy greens, and is available throughout the year.
The plant’s leaves are consumed as a vegetable, particularly in the north and in several areas in Visayas. These are harvested 40 to 55 days from planting to allow the plant to grow new shoots.
Fresh leaves can also be used in salads and sandwiches to give particular dishes a certain crunch from the plant’s juiciness.
Apart from being used in dishes, talinum also has ornamental uses. It is occasionally planted as a potted border plant or as an edging plant in landscaping because of its bright green foliage and dainty, pink flowers.
Moreover, the plant has a background in folk medicine that are known in regions both local and overseas. Crushed talinum leaves are known to relieve swelling, inflammation, and sores. Leaf extracts have also been proven to possess significant amounts of antioxidants.
Aside from these medicinal benefits, talinum is also known to regulate blood sugar levels and allegedly cure hypertension.
The information written above was taken from the “Indigenous vegetables of the Philippines” which is a project funded and coordinated by the Philippine Council for Agriculture, Aquatic and Natural Resources Development of the Department of Science and Technology (DOST-PCAARD) and implemented by the Institute of Crop Science (ICropS), College of Agriculture and Food Science, University of the Philippines Los Baños (UPLB) in 2018 to 2019.
This plant is locally known as talinum (Talinum triangulare), or Philippine spinach in English, and is actually an herb that can grow all year round and almost anywhere with humid to dry environments.
Although it looks like a weed, talinum can grow up to one meter tall without branches. If with branches, the plant looks shorter. It also has fleshy or succulent roots, stems, and leaves which allows it to absorb more water. However, the most distinct feature of talinum is its five-petal pink flowers which sprout from the tip of the shoot.
Being a succulent, the plant does not require constant irrigation, can withstand hot summer months unlike other leafy greens, and is available throughout the year.
The plant’s leaves are consumed as a vegetable, particularly in the north and in several areas in Visayas. These are harvested 40 to 55 days from planting to allow the plant to grow new shoots.
Fresh leaves can also be used in salads and sandwiches to give particular dishes a certain crunch from the plant’s juiciness.
Apart from being used in dishes, talinum also has ornamental uses. It is occasionally planted as a potted border plant or as an edging plant in landscaping because of its bright green foliage and dainty, pink flowers.
Moreover, the plant has a background in folk medicine that are known in regions both local and overseas. Crushed talinum leaves are known to relieve swelling, inflammation, and sores. Leaf extracts have also been proven to possess significant amounts of antioxidants.
Aside from these medicinal benefits, talinum is also known to regulate blood sugar levels and allegedly cure hypertension.
The information written above was taken from the “Indigenous vegetables of the Philippines” which is a project funded and coordinated by the Philippine Council for Agriculture, Aquatic and Natural Resources Development of the Department of Science and Technology (DOST-PCAARD) and implemented by the Institute of Crop Science (ICropS), College of Agriculture and Food Science, University of the Philippines Los Baños (UPLB) in 2018 to 2019.
References: Internet, Living with Folk Wisdom, AV Rotor (UST}, Living with Nature, AVRotor (UST), Living with Nature in Our Times, AVRotor (UST), former Paaralang Bayan sa Himpapawid (People's School on Air) DZRB
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