Vine Spinach (Basella Raw) – Nutritional Profile
Vine spinach, also known as Basella or Malabar spinach, is a nutrient-rich leafy green that offers a variety of health benefits. With a delicate, slightly mucilaginous texture and a mild flavor, this vibrant green is used in various dishes around the world, from salads to soups, and even stir-fries. Whether you’re seeking a low-calorie, high-nutrient addition to your meals or looking to explore new, healthy ingredients, vine spinach provides an excellent source of vitamins and minerals.
Nutritional Information per 100g of Raw Vine Spinach (Basella)
| Nutrient | Amount |
|---|---|
| Energy | 19.0 kcal |
| Protein | 1.8 g |
| Total Fat | 0.3 g |
| Saturated Fat | 0.0 g |
| Carbohydrates | 3.4 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 109.0 mg |
| Iron | 1.2 mg |
| Magnesium | 65.0 mg |
| Phosphorus | 52.0 mg |
| Potassium | 510.0 mg |
| Sodium | 24.0 mg |
| Zinc | 0.43 mg |
| Copper | 0.107 mcg |
| Manganese | 0.735 mg |
| Selenium | 0.8 mcg |
| Vitamin C | 102.0 mg |
| Thiamin (B1) | 0.05 mg |
| Riboflavin (B2) | 0.155 mg |
| Niacin (B3) | 0.5 mg |
| Vitamin B6 | 0.24 mg |
| Folate | 140.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 400.0 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Vine spinach is naturally free of common allergens such as gluten, dairy, nuts, and soy. However, as with any plant-based food, it is essential to be aware of any specific sensitivities or allergies to certain plant compounds. For those with known sensitivities, it is recommended to consult with a healthcare professional before introducing new foods into your diet.
Dietary Preferences:
Vine spinach (Basella) is an excellent choice for a variety of dietary preferences and can be enjoyed by those following:
- Vegan: Naturally plant-based and suitable for vegan diets.
- Gluten-Free: Safe for those with celiac disease or gluten sensitivities.
- Low-Calorie: Ideal for calorie-conscious individuals looking to maintain or lose weight.
- Low-Carb: A good option for those on low-carb or ketogenic diets.
- High in Vitamins: Particularly beneficial for those seeking to boost their intake of vitamin C, vitamin A, and folate.
Health Benefits:
Vine spinach (Basella) is an excellent source of essential nutrients that support overall health. It is particularly rich in vitamin C, which helps boost immunity, and vitamin A, which is vital for eye health. The plant is also a good source of potassium, which helps maintain healthy blood pressure levels. Furthermore, it contains a modest amount of iron, magnesium, and calcium, all of which are essential for maintaining strong bones and optimal muscle function.
Folate, one of the B-vitamins found in vine spinach, is crucial for cell growth and repair, making it especially important for pregnant women and those planning to conceive. The presence of manganese and zinc contributes to antioxidant defenses and supports overall metabolic health.
How to Use Vine Spinach:
Vine spinach can be eaten raw or cooked. In its raw form, it adds a refreshing crunch to salads and sandwiches, or can be blended into smoothies for an extra nutrient boost. When cooked, vine spinach becomes tender and can be used in soups, stews, and stir-fries. It pairs well with garlic, ginger, and a variety of spices, making it a versatile addition to many dishes.
For a quick sautΓ©, toss the leaves in a hot pan with olive oil, garlic, and a pinch of salt and pepper. You can also add them to curries, omelets, or grain bowls for a hearty, healthy meal. Vine spinach holds up well in cooking and maintains much of its nutritional profile, even after being heated.
Conclusion:
Vine spinach (Basella) is a highly nutritious, versatile green that can easily be incorporated into various dishes. Rich in vitamins, minerals, and antioxidants, it offers a range of health benefits while being low in calories and carbohydrates. Whether youβre looking for a healthy addition to salads or a nutritious cooking green, vine spinach is an excellent choice. With its easy-to-grow nature and numerous culinary uses, this leafy green is a great way to add both flavor and nutrients to your meals.
