Malabar spinach side effects & benefits

What are the health benefits and side effects of Malabar spinach?

Introduction

Malabar spinach or Basella Alba is a leafy green vegetable that — despite its namesake — isn’t really spinach.

Native to Tropical Asia, Malabar spinach is actually a member of the Basellaceae family, but its glossy, heart-shaped leaves and mild flavor make it the perfect spinach substitute for those times of the year when the real thing isn’t in season.

From vine spinach to climbing spinach, Malabar spinach is a vegetable known by many names and can grow 10 to 30 feet long and is often used in edible landscaping as it can be grown easily at home.

Like spinach itself, the leaves of Malabar spinach can be steamed, boiled, sauteed, and eaten raw in salads, providing the body with several health benefits.

Let’s take a closer look at the nutritional value and health benefits of Malabar spinach:

Nutrition Value

Malabar spinach is high in vitamin A and C, calcium, and iron.

There’s also a good amount of antioxidants like beta carotene and lutein, which help the body’s cells from aging.

And for a plant, it’s also a great source of protein, magnesium, potassium, and phosphorus.

#1 A Good Source of Iron

Iron is used to make hemoglobin, a type of protein in red blood cells that carries oxygen throughout the body.

Without iron, the body’s red blood cells cannot carry oxygen, causing iron deficiency anemia to develop.

From weakness and fatigue to problems with concentration and memory, iron deficiency is a serious condition that can even make fighting off infections and the ability to control body temperature difficult.

However, Malabar spinach can help restore iron levels as it contains roughly 1.2 mg of iron per 100 grams.

#2 High in Antioxidants

Malabar spinach is loaded with antioxidants such as beta-carotene and lutein, as well as vitamin C, which helps the body fight off infectious agents. Powerful antioxidants such as these are also needed to fight off cell-damaging free radicals.

From the sun’s harsh UV rays to outdoor pollution, free radicals are difficult to escape and inflict more damage than previously realized.

Free radicals not only damage cells in the skin and speed up the aging process, but they also contribute to many chronic health conditions such as inflammatory disease, cardiovascular disease, cataracts, and cancer.

Moreover, having Malabar spinach as a staple in one’s diet will prevent the formation of radicals and more than meets the daily required amount of vitamin C.

#3 Folate Rich

Folate is found in dark leafy green vegetables like Malabar spinach, and research shows it plays a significant role in disease prevention.

This includes:

• Cardiovascular disease. Folate reduces homocysteine levels in the blood, which increases the risk of heart disease and stroke.
• Alzheimer’s disease. High folate diets show to reduce the risk of AD.
• Cancer. Folate deficiency has been linked to various cancers such as breast, cervical, lung, colon, and brain cancer.

#4 Prevents Birth Defects

Folate is also an important nutrient to consume during pregnancy.

Birth defects such as spina bifida, anencephaly, and limb deformities are associated with a lack of folate in one’s diet.

Aside from Malabar spinach, other folate-rich foods to consume are avocados, leafy greens, and sprouted beans.

#5 Helps Control Blood Sugar Levels

Because Malabar spinach is a non-starchy vegetable and has a low glycemic index, it has little to no effect on blood sugar levels.

This means those who are diabetic or are insulin-resistant can enjoy Malabar spinach in abundance. Additionally, it’s also a rich source of fiber, and because it doesn’t digest easily, blood sugar levels won’t spike.

Side Effects of Malabar Spinach

#1 Digestive Issues

Because Malabar spinach is high in fiber and fiber is slow to digest, eating too much Malabar spinach can cause cramping, gas, and bloating.

And in some cases, it can lead to abdominal pain, diarrhea, and even a fever.

#2 Oxalic Acid and Purines

Eating too much Malabar spinach can interfere with the body’s ability to absorb minerals due to its oxalic acid and purine content.

High amounts of oxalates can also lead to the development of kidney stones, and high purine can aggravate arthritis and joint pain.

It’s recommended to avoid Malabar spinach for those who are prone to urinary tract stones and to drink lots of water as a preventative measure when consuming this vegetable.

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#3 Allergic Reaction

In rare cases, Malabar spinach can cause hives, itchy eyes, or nasal congestion in those who are sensitive or allergic.

Bottom Line

Malabar spinach is a powerful leafy green that has many potential health benefits.

It’s important to be aware of the possible side effects, but overall, this vegetable is definitely worth incorporating into your diet.

Have you tried Malabar spinach before?

What did you think?

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