Health Benefits of Malabar Spinach: An Overlooked Common Backyard Plant with Amazing Properties

Known by many names, Malabar spinach, basale soppu( ಬಸಳೆ ಸೊಪ್ಪು)or Basella alba, is a perennial creeper. It is a common backyard vine in coastal homes in Karnataka.

Ayurveda also calls it Upodika or Basella alba( ಬಸಳೆ ಸೊಪ್ಪು). It is a nutritious medicinal plant used for thousands of years to treat and cure many diseases. This plant has a sweet taste, slimy feeling, and cooling effect.

Malabar spinach is available in two varieties – red (basella rubra) and green (basella allea). 

This fast-growing, soft-stemmed vine is very easy to grow in most parts of India. It makes a potent home remedy for dozens of diseases. Further, it is Vata-Pitta Shamaka and Kapha Karaka. It imparts strength, energy, and virility. This humble pot hub is a famous Ayurvedic cure for mouth ulcers in South India. 

Also Read: Scientific Benefits of Tulsi

 Some interesting facts about Malabar spinach:

1. Not true spinach: Malabar spinach is not a true spinach, but it is called “spinach” due to its leafy green appearance and its use as a leafy vegetable.
   
2. Climbing plant: Malabar spinach is a climbing plant that can grow up to 10 feet in length. It is often grown on trellises or supports.
   
3. Native to tropical regions: Malabar spinach is native to tropical regions of Southeast Asia and Africa.
   
4. Versatile ingredient: Malabar spinach is a versatile ingredient that can be used in a variety of dishes, including curries, stir-fries, soups, and stews.
   
5. Rich in nutrients: Malabar spinach is a good source of vitamins A, C, and K, iron, calcium, and antioxidants.
   
6. High in oxalates: Malabar spinach contains high levels of oxalates, which can interfere with the absorption of certain minerals, such as calcium.
   
7. Traditional medicinal uses: In traditional medicine, Malabar spinach has been used to treat a range of health conditions, including digestive disorders, respiratory problems, and skin diseases.
   

These are just a few interesting facts about Malabar spinach. It is a unique and nutritious leafy green vegetable that is enjoyed by many people around the world.

Basella Alba  – Nutritional Profile

Basella is rich in proteins, carbohydrates, and minerals like Iron, Calcium, and vitamins A and C. It also contains a host of essential amino acids. Moreover, Basella features certain phenolic phytochemicals and antioxidant properties. Hence, it is a potent solution to malnutrition in growing children.

Also Read: Ayurveda is your ultimate guide to fitness

Research on Malabar spinach

Malabar spinach (Basella alba) is a tropical leafy green vegetable that is popular in Southeast Asian and African cuisines. Here are a few key findings from recent research on Malabar spinach:

1. Nutritional content: Malabar spinach is a rich source of vitamins A, C, and K, iron, calcium, and antioxidants. It also contains a high amount of oxalates, which can interfere with the absorption of certain minerals.
   
2. Antioxidant properties: Research has shown that the leaves of Malabar spinach contain high levels of antioxidants such as phenols and flavonoids, which have anti-inflammatory and anti-cancer effects.
   
3. Cardiovascular health: Studies have demonstrated that consuming Malabar spinach can improve cardiovascular health by reducing blood pressure, cholesterol levels, and oxidative stress.
   
4. Diabetes management: Some research has suggested that the consumption of Malabar spinach may help regulate blood sugar levels and improve insulin sensitivity in people with diabetes.
   
5. Traditional medicinal uses: In traditional medicine, Malabar spinach has been used to treat a range of health conditions, including digestive disorders, respiratory problems, and skin diseases.
   

Overall, while more research is needed, the available evidence suggests that consuming Malabar spinach can provide a range of health benefits.

Health benefits of Malabar spinach: Research

Here are 5 studies that have explored the health benefits of Malabar spinach:

1. “Antioxidant and Anticancer Properties of Basella alba Leaves” (2015): This study found that the leaves of Malabar spinach contain high levels of antioxidants, including phenols and flavonoids, which have anti-inflammatory and anti-cancer effects.
   
2. “Phytochemical composition, antioxidant and antidiabetic activities of Basella alba L. leaves” (2017): This study found that the leaves of Malabar spinach contain high levels of antioxidants and also have anti-diabetic properties, as they can help regulate blood sugar levels and improve insulin sensitivity.
   
3. “Basella alba L. (Malabar spinach) leaves as a source of iron, calcium, and antioxidants” (2015): This study found that Malabar spinach is a rich source of vitamins A, C, and K, iron, calcium, and antioxidants.
   
4. “Effect of Basella alba on cardiovascular risk factors in hypercholesterolemic rats” (2018): This study found that consuming Malabar spinach can improve cardiovascular health by reducing blood pressure, cholesterol levels, and oxidative stress in rats with high cholesterol.
   
5. “The effect of Basella alba L. on blood glucose and lipid profile in diabetic rats” (2011): This study found that consuming Malabar spinach can help regulate blood sugar levels and improve lipid profiles in rats with diabetes.
   

It is important to note that while these studies suggest potential health benefits of consuming Malabar spinach, further research is needed to determine the extent and relevance of these benefits in humans.

Malabar spinach for Mouth ulcer

Malabar spinach has been used in traditional medicine for the treatment of mouth ulcers. Here are a few ways it may be helpful:

1. Anti-inflammatory properties: The antioxidants and anti-inflammatory compounds in Malabar spinach may help soothe inflammation and reduce pain associated with mouth ulcers.
   
2. Rich in vitamins and minerals: Malabar spinach is a good source of vitamins A, C, and K, iron, calcium, and antioxidants, which are all essential for maintaining healthy oral tissue.
   
3. Stimulates healing: The nutrients in Malabar spinach may help stimulate the healing process and promote tissue repair in the mouth.

Malabar spinach for constipation

Malabar spinach may help alleviate symptoms of constipation. Here’s how:

1. Fiber Content: Malabar spinach contains fiber, which is important for maintaining healthy bowel function. Fiber helps regulate the movement of food through the digestive system and promotes the formation of healthy, bulky stools.
   
2. Hydrating effect: The water content of Malabar spinach can help hydrate the colon and promote easier bowel movements.
   
3. Anti-inflammatory properties: The antioxidants and anti-inflammatory compounds in Malabar spinach may help soothe inflammation in the digestive tract, which can contribute to symptoms of constipation.
   

It’s important to note that while consuming Malabar spinach may be helpful for relieving constipation, it’s not a substitute for a healthy, balanced diet that includes a variety of fiber-rich foods and adequate hydration.

Malabar spinach for pregnant women

Malabar spinach can be a nutritious and healthy food for pregnant women, but it should be consumed in moderation due to its high oxalate content. Here’s why:

1. Rich in nutrients: Malabar spinach is a good source of vitamins A, C, and K, iron, calcium, and antioxidants, which are all important for the health and development of both the mother and the baby during pregnancy.
   
2. May help prevent anemia: The iron content in Malabar spinach can help prevent anemia, which is a common condition in pregnant women due to increased blood volume and demand for iron.
   
3. Antioxidant properties: The antioxidants in Malabar spinach may help protect against oxidative stress and inflammation, which are common during pregnancy.

Malabar spinach for Thyroid

Malabar spinach has not been specifically studied for its effects on the thyroid, but some nutrients found in Malabar spinach may be beneficial for people with thyroid conditions. Here’s how:

1. Iodine content: Iodine is essential for the production of thyroid hormones, and a deficiency can contribute to hypothyroidism. Malabar spinach is a good source of iodine, and consuming it may help support proper thyroid function.
   
2. Antioxidant properties: Antioxidants, such as vitamins A and C, found in Malabar spinach may help protect the thyroid gland from oxidative stress and inflammation.
   
3. Vitamin K content: Vitamin K found in Malabar spinach is important for blood coagulation and bone health, both of which can be affected by thyroid conditions.
   

It’s important to note that while consuming Malabar spinach may have some potential benefits for people with thyroid conditions, it is not a substitute for proper medical treatment and should be consumed as part of a balanced, nutrient-dense diet.

Malabar spinach for Anemia

Malabar spinach may be helpful for people with anemia, due to its high iron content. Here’s how:

1. Iron: Anemia is often caused by iron deficiency, and consuming iron-rich foods, like Malabar spinach, can help increase iron levels in the blood.
   
2. Vitamin C: Vitamin C found in Malabar spinach can help improve iron absorption, making it easier for the body to utilize the iron from foods.
   
3. Folate: Folate found in Malabar spinach is important for the formation of red blood cells and can help prevent anemia caused by a folate deficiency.
   

Malabar spinach for Diabetes

Malabar spinach may be beneficial for people with diabetes, due to its low glycemic index (GI) and high fiber content. Here’s how:

1. Low glycemic index: Malabar spinach has a low glycemic index, which means it has a slower effect on blood sugar levels, reducing the risk of blood sugar spikes in people with diabetes.
   
2. Fiber: Fiber is important for blood sugar control and can help slow down the absorption of glucose in the bloodstream, which is especially beneficial for people with diabetes. Malabar spinach is a good source of fiber.
   
3. Antioxidant properties: Antioxidants, such as vitamins A and C, found in Malabar spinach may help reduce oxidative stress, which is common in people with diabetes.
   

It’s important to note that while consuming Malabar spinach may be beneficial for people with diabetes, it is not a substitute for proper medical treatment and should be consumed as part of a balanced, nutrient-dense diet that is appropriate for managing diabetes

Malabar spinach for Gout

Malabar spinach may be beneficial for people with gout, due to its low purine content and anti-inflammatory properties. Here’s how:

1. Low purine content: Purines are compounds found in some foods that can increase uric acid levels in the blood, which is a risk factor for gout. Malabar spinach has a low purine content, making it a suitable food for people with gout.
   
2. Anti-inflammatory properties: Gout is a type of arthritis characterized by inflammation and pain in the joints. Malabar spinach contains antioxidants, such as vitamins A and C, that have anti-inflammatory properties, which may help reduce inflammation and pain associated with gout.
   

It’s important to note that while consuming Malabar spinach may be helpful for people with gout, it is not a substitute for proper medical treatment and should be consumed as part of a balanced, nutrient-dense diet that is appropriate for managing gout.
However, it’s important to remember that Malabar spinach contains high levels of oxalates, which can interfere with the absorption of certain minerals, such as calcium. As a result, pregnant women should not consume large quantities of Malabar spinach and should consider pairing it with foods that are high in calcium to counteract the negative effects of oxalates.

Ayurvedic indications of Basella Alba

Ayurveda revealed many of the benefits of Basella alba some 50 centuries ago. It aids in treating anemia and dysentery. Basella also helps in alleviating the complaints of constipation and stomatitis. Doctors also recommend it in treating burning pain in the abdomen and hemorrhagic disorders.

Rich in antioxidants, Basella alba has hypoglycemic activity. This helps in keeping the blood sugar levels under control. This vine spinach can also treat gastrointestinal problems, ulcers, anti-inflammatory woes, and wounds. Crush these leaves and apply them externally in urticaria, burns, and scalds.

Basella also helps to pacify the mal effects of alcohol consumption. It can also help in ridding alcohol addiction. Its decoction is the age-old laxative that cures constipation in pregnant women and children. 

It is also a demulcent, diuretic, and febrifuge. It is an ancient decoction that helps ease pain and discomfort during labor. Ayurveda also says it is effective as eye drops against conjunctivitis.  Its flowers make a great antidote to poison. The paste of its leaves is used to treat boils and sores. 

How to add Basella Alba to your diet?

Basella Alba is a common green leafy vegetable and it can be consumed in the form of Dal, Chutney, Soup, Curry etc. Basella curry is the best remedy for stomatitis, constipation, and burning pain. Among all, prawn mixed Basella curry is one of the healthiest and tastiest forms of adding this amazing herb to the diet. 

Chewing the leaves directly is another way of consuming this amazing natural medicine. Basella leaves ground with rice make a great dosa barter. Thus, there are many ways of adding this amazing medicinal herb to your regular diet. 

Popular recipes that use Malabar spinach:

1. Malabar Spinach Curry: Cook chopped spinach with diced onion, garlic, tomato, and spices such as cumin, coriander, turmeric, and chili powder. Serve with rice or roti.
   
2. Malabar Spinach Stir-Fry: Stir-fry chopped spinach with sliced onion, garlic, and spices. Serve as a side dish.
   
3. Malabar Spinach and Paneer: Cook spinach with crumbled paneer cheese, spices, and cream. Serve with rice or roti.
   
4. Malabar Spinach and Chickpea Curry: Cook chopped spinach with cooked chickpeas, diced onion, tomato, and spices. Serve with rice or roti.
   
5. Malabar Spinach and Shrimp Curry: Cook chopped spinach with cooked shrimp, diced onion, tomato, and spices. Serve with rice or roti

Malabar spinach can be eaten raw.

 It is often used as a leafy green in salads and smoothies. Raw Malabar spinach has a slightly bitter taste, but when combined with other ingredients, it can add a nutritious and flavorful addition to a dish.

However, it is important to note that some people may experience digestive discomfort when eating large quantities of raw Malabar spinach due to its high oxalate content. Cooking Malabar spinach can help reduce the oxalate content and make it easier to digest.

It’s always best to thoroughly wash raw Malabar spinach before consuming it to remove any dirt or debris.

If you have not tried it yet then it’s time you start checking your backyard and if it’s already an item on your menu then please share your recipe of Basella Alba and help others enjoy the goodness as well.