A semi-aquatic leafy vegetable with hollow, hollow stems and arrow-shaped leaves, widely consumed across Southeast Asia, southern China, and South Asia as a staple green.
CategoryVegetables
Scientific nameIpomoea aquatica
OriginTropical Southeast Asia and southern China
History & Origins
Water spinach has been cultivated for at least 2,500 years, with documented use in southern China during the Qin and Han dynasties. It spread throughout tropical Asia and into Pacific islands through trade, while being introduced to the Caribbean, Africa, and the Americas by Asian immigrants and European colonizers from the 16th century onward.
Nutrition Facts
Per 100 g, edible portion (estimated)
- 19 kcalCalories
- 2.6 gProtein
- 0.2 gFat
- 3.1 gCarbs
- 2.1 gFiber
- 0.4 gSugars
- 312 mgPotassium
- 77 mgCalcium
- 1.7 mgIron
- 55 mgVitamin C
- 315 mcgVitamin A
Culinary Uses
- Stir-fried with garlic, shrimp paste, or fermented bean sauce (kangkung, ong choy)
- Blanched and dressed with belacan-chili sambal or fish sauce nam chim
- Simmered in coconut-milk curries such as Thai gaeng som
- Tempura-fried in Okinawa as 'asagao' or 'ensai' with bonito and soy dipping sauce
Known Benefits
- Very high provitamin A (beta-carotene) supporting vision and immunity
- Excellent source of vitamin C and dietary antioxidants
- Notable plant-based source of non-heme iron and calcium
Hidden Benefits
- Contains ipomeanol precursors and flavonoid antioxidants studied for anti-inflammatory activity
- High water and electrolyte content make it useful for rehydration in hot climates
- Traditional Ayurvedic and TCM use as a mild laxative and diuretic
Cautions & Considerations
- Should be cooked thoroughly; raw leaves may harbor Fasciola and other aquatic parasites
- Contains oxalates that can aggravate kidney-stone susceptibility in sensitive individuals
- Classified as an invasive aquatic weed in parts of the US, Australia, and New Zealand
