What Are the Benefits of Alugbati? Written by Andra Picincu; Updated December 06, 2018

                                        

        Alugbati also known as Malabar spinach or basella, this leafy green vegetable packs a hefty nutritional punch. With just 19 calories per serving, it fills you up quickly without adding inches to your waist. It's quite similar to spinach, offering a mix of fiber, vitamin A, vitamin C, iron, calcium and antioxidants. Depending on your preferences, you can add it to salads, smoothies, vegetable dishes, soups and other

homemade meals.

Nutritional Value

This perennial vine grows in Africa and Asia. It has thick heart-shaped leaves and stems that emit a strong scent when crushed. Like spinach and other leafy greens, it's rich in vitamins, minerals, dietary fiber and phytochemicals.

One serving (100 grams) provides over 267 percent of the RDA of vitamin A, 170 percent of the RDA of vitamin C, 35 percent of the RDA of folate and 23 percent of the RDA of manganese. Alugbati also boasts large amounts of calcium, magnesium, zinc, iron and B-complex vitamins. It's an excellent source of phytonutrients that scavenge oxidative damage and promote overall health.

Its fresh leaves are rich in potent antioxidants like zeaxanthin, lutein and beta carotene. These compounds protect against free radicals and slow the aging process. The leaves also contain mucilage and fiber, leading to better digestion. Its roots can be applied topically to reduce swelling.

Fights Oxidative Stress

With its antioxidant levels, alugbati neutralizes free radical damage, which is a major contributing factor to chronic diseases. Free radicals are everywhere around you, including in the air and in water and soil. Food, cosmetics, household cleaners and cigarette smoking are common sources too. Additionally, your body produces free radicals on a daily basis.

Antioxidants offset the harmful effects of oxidative stress. For example, beta carotene – a powerful antioxidant in alugbati – protects your cells from free radicals and boosts immune function. Studies have linked beta carotene supplementation to a lower risk of cognitive decline, lung disease and cancer.

Supports Eye Health

Basella is rich in lutein and zeaxanthin, two carotenoids that may help improve eye health. These antioxidants block blue light from reaching the deep layers of the retina and protect against macular degeneration. Commonly referred to as the "eye" vitamin, lutein may reduce your risk of cataracts and protect against age-related blue-light damage.

In animal studies, these carotenoids have been shown to counteract the damaging effects of oxidative stress on eye health. Over time, they may help prevent retinal detachment, uveitis, diabetic retinopathy and vision loss. Furthermore, they protect your skin from UV radiation and also slow aging.

Improves Digestion

This vegetable boasts large amounts of fiber, increasing satiety. Dietary fiber enhances digestive health and keeps you regular. Additionally, it slows sugar absorption in the bloodstream, which may lower your risk of insulin resistance, diabetes and metabolic disorders.

Fiber is particularly beneficial for those struggling with constipation, bloating and indigestion. This nutrient helps normalize bowel movements and supports colon health. It may also help reduce bad cholesterol and increase good cholesterol levels, keeping your heart functioning at its peak. Plus, it suppresses appetite and fills you up quickly, making it ideal for dieters.

Keeps Your Brain Sharp

Rich in folate and other B-complex vitamins, alugbati supports mental function and keeps your brain sharp. Thiamine, biotin, folic acid and other B vitamins play a key role in mental health.

Vitamin B-12 deficiency, for instance, has been linked to a higher risk of depression, fatigue, anemia and paranoia. Eating leafy greens, such as basella, may help prevent these issues and boost brain function.

These are just a few of the many benefits of alugbati. Despite its low calorie content, this vegetable exhibits an exceptional nutritional profile. When consumed regularly, it can help balance your blood sugar levels, prevent osteoporosis and stimulate red blood cell production. It also supports immune function and aids in weight management.