15 Health Benefits of Water Spinach (Ong Choy)

In this article, we’ll explore the benefits of water spinach, including 15 reasons why adding water spinach to your diet could positively affect your physical and mental well-being. Read on to discover the hidden wonders of this ancient Asian plant!

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Ong choy, also known as water spinach or Chinese watercress, is an edible green vegetable consumed in many parts of Asia.

It’s a unique type of leafy green that differs from other common vegetables due to its quick-growing nature and long stem.

15 Health Benefits of Water Spinach (Ong Choy)

What makes this vegetable especially beneficial for your health? Studies suggest numerous health benefits, ranging from better heart health to improved digestion.

1. A Rich Source of Essential Nutrients:

Ong Choy is a great source of essential vitamins and minerals, such as vitamin B2, folate, calcium, iron, magnesium, and potassium. All these nutrients play an important role in keeping our bodies functioning properly.

2. High Antioxidant Content:

Water spinach contains important phytochemicals that have antioxidant properties. These compounds help protect our cells from damage caused by free radicals and support the body’s natural defenses against chronic illnesses such as cancer and heart disease.

3. Supports Heart Health:

Eating a fiber-rich diet has been linked to reduced cholesterol levels and improved cardiovascular health overall.

This green vegetable provides a significant amount of dietary fiber, which could help lower cholesterol levels and reduce the risk of heart disease.

4. Helps Lower Blood Pressure:

Water spinach contains a compound called nitrate, which helps to relax blood vessels and lower blood pressure. Eating a diet rich in this vegetable helps improve circulation and overall cardiovascular health.

5. May Help Reduce Inflammation:

The antioxidants found in ong choy are known to possess strong anti-inflammatory properties. Regularly eating this green leafy vegetable could help protect your body from damaging inflammation and its associated diseases such as arthritis, asthma, and other chronic conditions.

6. Aids Digestion:

Ong choy is packed with dietary fiber essential for good digestive health. Fiber helps move food through the digestive system, which can help prevent constipation and improve nutrient absorption.

7. Helps Control Blood Sugar Levels:

Studies have shown that water spinach may help reduce blood sugar levels by slowing down the digestion of carbohydrates. This benefits people with diabetes or those at risk of developing it due to high blood sugar levels.

8. Improves Bone Health:

This leafy green vegetable is a great source of calcium, which is essential for strong bones and teeth. Eating it regularly could help protect against osteoporosis and other bone-related diseases later in life.

9. Good For Your Skin:

The vitamin A content in water spinach helps keep the skin healthy and young. Vitamin A helps to stimulate collagen production, which can reduce wrinkles and fine lines.

10. Boosts Immunity:

Ong choy is rich in vitamin C, important in maintaining a strong immune system. Vitamin C helps to protect your body against harmful bacteria and viruses that can cause infections and other illnesses.

11. Improves Vision:

Vitamin A found in ong choy is essential for good vision health. Eating this leafy vegetable regularly improves eyesight and reduces the risk of developing age-related conditions such as macular degeneration or cataracts.

12. May Help Prevent Cancer:

Water spinach contains compounds linked to a reduced risk of certain types of cancer, including breast and colon cancer. Eating this nutrient-rich vegetable could help protect against some forms of the disease.

13. Supports Weight Loss:

This vegetable can be an effective weight loss tool due to its low-calorie and high-fiber content. Fiber helps you feel fuller for longer, helping you avoid unnecessary snacking, which can lead to weight gain.

14. Boosts Energy Levels:

The B vitamins found in water spinach are great sources of natural energy, helping to boost your mood and performance throughout the day.

These vitamins also reduce fatigue and improve focus, making this vegetable an ideal addition to any fitness routine.

15. Aids Mental Health:

Ong choy is packed with essential nutrients that have been shown to help support mental health. The omega-3 fatty acids found in this vegetable are important for brain development and can help improve mood, memory, and cognitive function. Eating ong choy regularly may therefore help reduce stress and anxiety levels.

Overall, water spinach is a nutrient-dense vegetable offering various health benefits. Eating this leafy green regularly can help you feel your best and live a healthy life.

FAQs:

Q: How do I incorporate Ong Choy into my diet?

A: You can eat ong choy raw or cooked in various dishes. It is often used in stir-fries, soups, and salads, but you can add it to smoothies or use it as a topping on pizza and pasta. Experiment with different recipes to find different ways to enjoy ong choy.

Q: Are there any side effects of eating Ong Choy?

A: Generally, ong choy is safe for consumption and does not cause negative side effects. However, it is best to consult your doctor if you have any questions or concerns about incorporating this vegetable into your diet.

Q: Is Ong Choy suitable for vegans?

A: Yes, ong choy is a vegan food and can be enjoyed by anyone following a plant-based diet. However, it is best to check the ingredients list to make sure any ready-made dishes do not contain animal products such as eggs or dairy.

Conclusion:

Ong choy is an incredibly nutritious vegetable that can help with various health conditions. It is packed with antioxidants, vitamins, and minerals that promote overall health.

Regularly eating this leafy green can help improve circulation, reduce inflammation, aid digestion, control blood sugar levels, improve bone health, boost immunity and Vision, and may even help prevent cancer and support weight loss.

Ong choy also benefits mental health as it contains omega-3 fatty acids important for brain development. All in all, incorporating water spinach into your diet can be a great way to stay healthy.

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What is Amaranth?

We have heard and been recommended a number of leafy greens. We have been told about their benefits a number of times and been asked to include them in our diet. While kale, spinach, lettuce, fenugreek etc. are quite famous, Amaranth, also known as ‘chaulai’ has taken the backseat. Amaranth looks somewhat like spinach and is found mainly in the foothills of the Himalayas and the coasts of South India. They come in various colours ranging from gold, red, green to purple. Amaranth seeds used to be the staple food of many people including the Aztecs in the past. Their popularity had resurged a few years back and they came to be known as a superfood when the Amaranth seeds were found to have health benefits.

Why Amaranth leaves?

The humble Amaranth leaves are witnessing a resurgence in their popularity after research has found them to be packed with essential vitamins and nutrients. They are also rich in potassium and fibre, thus can help reduce the risk of heart disease. Hence, they are considered  heart-healthy food. Not just the leaves, even the seeds of this plant are a necessary source of gluten-free protein. Part of the tropical climates, it can be found in all regions of our country. The leaves are green, gold, purple or red depending on the area where it grows and is sold as  chaulai  in the country.

Did you know?

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• Amaranth seeds are a good source of iron, making them an excellent dietary supplement for preventing anaemia. source:ncbi
• Amaranth oil is highly resistant to oxidation, making it a stable and long-lasting functional food. source:ncbi
• Amaranth flour is suitable for gluten-free products, making it a valuable ingredient for people with gluten allergies. source: ncbi 
• Amaranth is rich in unsaturated fatty acids, tocopherols, and polyphenols, making it a valuable source of antioxidants. source:ncbi
• Amaranth oil contains a significant amount of squalene, which has potential health benefits. source:ncbi

Health benefits of Amaranth leaves

Used mostly as part of the winter dishes of saag, it is the less favourite relative of spinach. But Amaranth leaves are much superior to most greens because they are a powerhouse of nutrients. Let us look at some health benefits of eating Amaranth leaves.

1. Storehouse of nutrients

Amaranth leaves are a storehouse of essential phytonutrients and antioxidants which help to reduce inflammation in the body and provide an extra boost of nutrition to one’s health.

2. Low in calories

100gms of Amaranth leaves carry only unbelievably light baggage of just 23 calories. Traces of fat and absolutely no cholesterol make them a healthy go-to food option, especially those who are watching their weight or who want to reduce it.

Amaranth leaves are popular by a variety of names. Some names include African spinach, callaloo, bush greens, Chinese spinach, Joseph’s car, golden grain of the Gods, etc. The word ‘Amaranth’ is initiated from the Greek word ‘amarantos’, which means ‘unfading’. The name was given with the perception that the plant is immortal.

Dr. Siddharth Gupta, MD

Amaranth leaves are rich in soluble and insoluble fibre that has many benefits. Eating fibre helps us to reduce our weight and wards off heart disease as it lowers the cholesterol in the blood. Amaranth is high in protein and fibre, both of which may help to reduce appetite and increase weight loss

3. Good for anemics

Iron is needed for producing red blood cells and is also needed for cellular metabolism. Reap maximum benefits of this powerful punch of iron that amaranth leaves provide by adding some source of vitamin C as it facilitates maximum absorption of iron in the blood. So, you could add a dash of lemon or have the amaranth leaves dish with a glass of orange juice.

Also, read about iron-rich diet to fight the deficiency.

4. Boosts immunity

Here is another reason why you should make amaranth leaves a regular part of your diet. These leafy greens are rich in vitamin C. having 100gms of the leaves will meet 70% of your daily requirement for vitamin C. This vitamin is a water-soluble vitamin and is needed for fighting off infections and for quicker wound healing. It also helps to reduce the effect of free radicals in the environment which are responsible for ageing and many types of cancer.

Also Read: Chives vs Green Onions: A Comparison Guide Based on Nutritional Value and Culinary Use

5. Rich In vitamin A

Amaranth leaves are rich in vitamin A and a cup can meet 97% of your daily need for this antioxidative vitamin. They are also full of flavonoid polyphenolic antioxidants like beta-carotene, zeaxanthin and lutein which provide a protective layer against oxidative stress caused by free radicals. Vitamin A is also needed for healthy skin and proper vision.

Did you know? Amaranth leaves can be used as a food colouring agent. The main shades that are used are pink or red. Nowadays, the ‘amaranth’ food colouring agent is termed Red Dye No.2 and was banned in the United States in 1976.

Dr. Rajeev Singh, BAMS

6. Rich In vitamin K

Amongst all the green leafy vegetables, across the board amaranth leaves have the highest quantity of vitamin K. This vitamin is needed for good bone health and also plays an important role in blood clotting. It promotes osteoblastic activity and strengthens bone mass. Also, it is beneficial for those who suffer from Alzheimer’s disease as it controls the neural damage done in the brain.

7. Rich In vitamin B

Amaranth leaves are replete with vitamins of the B group. Folates, riboflavin, niacin, thiamin, vitamin B6 and others are all found in these leafy greens. They help prevent birth defects in newborn babies and are needed for optimal mental and physical health.

8. Rich In potassium

The leaves of this wonder plant are full of potassium. The element is needed for good cardiac health. Potassium is necessary for creating a balanced cellular fluid environment. It also controls the heart rate in the human body.

9. Amaranth is gluten-free

The seeds of the amaranth plant are used as a grain and can be ground to be made into flour. This is a protein-rich flour that is entirely gluten-free, so it is incredibly beneficial for those who have gluten intolerance.

10. Rich In protein

Amaranth leaves and grain are rich in protein, leaving behind even oats as a protein-rich grain. Receiving protein from a plant source is considered much healthier than obtaining it from an animal source as the former has no or very little fat and cholesterol. Eating amaranth leaves suppresses appetite as they are rich in protein. Having a protein-rich diet leads to suppression of hunger as it reduces insulin levels in the blood and keeps one feeling satiated.

11. Amaranth leaves have Lysine

Amaranth leaves have lysine, an essential amino acid that is needed for energy production and absorption of calcium. It also promotes hair growth and good skin. Those who suffer from hair loss or greying will benefit significantly from eating amaranth leaves.

12. Reduces bad cholesterol

Amaranth leaves are known to lower bad cholesterol which is responsible for many cardiac problems.

13. Rich In calcium

Amaranth leaves are rich in calcium and thus are beneficial for those who are suffering from osteoporosis and other bone health problems related to deficiency of calcium.

14. Easy to digest

Amaranth leaves are offered to those convalescing after an illness or those who are fasting as they are easy on the digestive system. Amaranth leaves are helpful in treating diarrhoea and haemorrhages. Regular consumption has been known to benefit digestion.

How to include it in your diet?

In India, mostly the red variety of Amaranth leaves are used in cooking. It is usually prepared by sautéing the Amaranth leaves a few spices, garlic and onion. It is known as lal saag or chaulai saag. Sometimes, it is also cooked with lentils and served alongside rice or roti. This dish is known as dal saag. In Andhra Pradesh, it is prepared with moong dal or toor dal and known as thotakura pappu. Another variation is done where a sort of curry is made with Amaranth leaves and gram flour. In Kerala, a dish called cheera thoran is prepared. It is made by finely chopping the amaranth leaves and then sautéing them with grated coconut, chillies, curry leaves and certain spices. In Tamil Nadu, it is known as keerai masial and served with steamed rice.

Fresh, tender leaves and shoots of Amaranth can be eaten raw in salads or as juice. In the mainland of China, Amaranth is known as yin-tsai. It is used in various soups and stir-fries. In Greece, they are known as vleeta where they are eaten with dandelion, mustard green, chicory greens, extra virgin olive oil, and lemon juice. The name of the dish is vrasta chorta.

Conclusion

Amaranth leaves and grains are known as a superfood because they are beneficial for almost every organ of the body. It is easy to incorporate them into the diet as they taste well as a stir-fry or when combined with lentils. Rich in protein, calcium, iron, copper, essential vitamins, magnesium, zinc and manganese, the humble amaranth has more to offer than the other leafy green vegetables. Copper and manganese are used for their antioxidative properties in the body. Copper is essential to produce red blood cells. Zinc is needed for proper growth and maintenance, digestion and the development of the human body. Choose a fresh bunch of this vegetable this winter and enjoy its health benefits.

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation

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