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What is Bina Vegetable is a question that many people are interested in. Because Bina Vegetable is delicious and has many health benefits, it contains a lot of nutrients. Moreover, you can easily cook Bina Vegetable into many attractive dishes for your family. Let's explore this vegetable in detail with Mytour Blog in the article below!
What is Bina Vegetable?
Bina Vegetable is a type of dark green leafy vegetable, originating from Southwest and Central Asia, specifically the Middle East region of China, Amaranthaceae family. It also has many other names such as Malabar Spinach, Water Spinach, Ceylon Spinach, and Vine Spinach. Bina Vegetable is a great source of vitamins, minerals, and antioxidants for the body. Eating Bina Vegetable can improve cardiovascular health, digestive system, nervous system, vision, and prevent certain types of cancer.
Despite their similarities in appearance and outer shades, Bina Vegetable is not the same as Malabar Spinach. Malabar Spinach originates from the South Asia region, with thicker and juicier leaves compared to Vine Spinach. The leaves of Malabar Spinach are heart-shaped or egg-shaped, unlike Vine Spinach, which has vein patterns resembling duck feet. That's why Vine Spinach is also called Water Spinach.
Bina Vegetable also goes by many names such as Vine Spinach, Water Spinach, Malabar Spinach, and Monsoon Spinach (Source: Internet)Nutritional Composition of Bina Vegetable
According to the United States Department of Agriculture (USDA), in 100 grams of raw Bina Vegetable, there are:
- Calories: 23
- Water: 91%
- Protein: 2.9 grams
- Carbohydrates: 3.6 grams
- Sugar: 0.4 grams
- Fiber: 2.2 grams
- Fat: 0.4 grams.
Bina Vegetable also contains many vitamins and essential minerals for health, such as:
- Vitamin A: 9377 IU (187% of daily value)
- Vitamin C: 28.1 mg (47% of daily value)
- Vitamin K: 482.9 mcg (603% of daily value)
- Folate: 194 mcg (49% of daily value)
- Iron: 2.7 mg (15% of daily value)
- Calcium: 99 mg (10% of daily value)
- Potassium: 558 mg (16% of daily value)
- Magnesium: 79 mg (20% of daily value).
Moreover, Bina Vegetable also contains antioxidants such as lutein, zeaxanthin, beta-carotene, and alpha-lipoic acid.
Bina Vegetable is highly nutritious (Source: Internet)Amazing Benefits of Bina Vegetable for Health
Bina Vegetable has many health benefits due to its rich nutritional content. Here are some amazing benefits of Bina Vegetable that you may not know:
- Blood Sugar Control: Alpha-lipoic acid in bina vegetable can reduce blood glucose levels, increase insulin sensitivity, and prevent oxidative stress-related changes in diabetic patients. Additionally, alpha-lipoic acid can help alleviate symptoms of diabetic neuropathy and autonomic neuropathy.
- Cancer Prevention: Bina Vegetable and other green vegetables containing chlorophyll have the ability to inhibit the growth of cancer cells. Chlorophyll is a potent antioxidant that minimizes the carcinogenic effects of heterocyclic amines, a type of carcinogen produced during high-temperature cooking.
- Improves Vision: Bina Vegetable is an excellent source of beta-carotene, lutein, and zeaxanthin. These three antioxidants help protect the eyes from harmful factors such as UV rays, blue light, and aging. Eating Bina Vegetable can also help prevent vitamin A deficiency, one of the leading causes of night blindness and dry eyes.
- Enhances Bone Health: Bina Vegetable is rich in vitamin K, which supports blood clotting and bone formation. Additionally, Bina Vegetable provides calcium, magnesium, and potassium, three essential minerals for bone health and osteoporosis prevention.
- Improves Memory and Nervous System: Folate, a B vitamin found in Bina Vegetable, helps maintain brain function and nerve conduction. Moreover, folate plays a role in preventing congenital brain and spinal cord defects in fetuses. Furthermore, Bina Vegetable contains potassium, a mineral essential for nerve transmission and muscle contraction.
- Prevents Asthma: Bina Vegetable contains powerful antioxidants such as vitamin C, E, beta-carotene, and flavonoids. These compounds can reduce lung inflammation and prevent asthma symptoms such as coughing, shortness of breath, and bronchospasm. According to a 2010 study, drinking Bina Vegetable juice daily can improve lung function and reduce the risk of asthma in children.
- Promotes Regular Digestion: Bina Vegetable is rich in fiber, about 2.2 grams per 100 grams of vegetables. Fiber stimulates the intestines, enhances peristalsis, helps eliminate waste and toxins from the body. Additionally, fiber helps balance blood sugar, prevents constipation, diarrhea, and other gastrointestinal disorders.
- Benefits Skin and Hair Health: Bina Vegetable contains a high amount of vitamin A, about 9377 IU per 100 grams of vegetables. Vitamin A is an essential antioxidant for the development and protection of skin and hair cells. Moreover, vitamin A helps maintain skin moisture, prevents dryness, cracking, and aging. Furthermore, Bina Vegetable provides vitamin C, biotin, and zinc, essential nutrients for collagen synthesis, a protein fiber that keeps the skin firm and the hair shiny.
Bina vegetables help prevent asthma (Source: Internet)Side Effects of Bina Vegetable to Note
Bina Vegetable is a safe and low-allergy vegetable. However, some people may need to be cautious when consuming Bina Vegetable for the following reasons:
- May Cause Kidney Stones, Urinary Tract Stones: Because Bina Vegetable contains oxalates, a substance that can cause kidney stones or urinary tract stones in individuals at high risk. If you have a history of kidney stones or a family history, you should limit your intake of Bina Vegetable or drink plenty of water when consuming it.
- May Alter the Effectiveness of Blood Thinners: Bina Vegetable contains vitamin K, a vitamin that promotes blood clotting. If you are taking blood thinners such as warfarin, you should monitor your daily intake of Bina Vegetable to avoid altering the effectiveness of the medication. It is advisable to consult with experts and doctors before changing your diet to ensure health safety.
- May Cause Bloating: Bina Vegetable may cause indigestion or bloating in some sensitive individuals. This may be due to the high content of fiber or fructans in Bina Vegetable. Therefore, you should only consume Bina Vegetable in moderation and combine it with other vegetables to minimize these symptoms.
Eating too much Bina vegetables can cause bloating (Source: Internet)Guide to Cooking Delicious and Healthy Bina Vegetables
After learning what Bina vegetables are and their benefits, you're probably very interested in how to cook delicious dishes with this vegetable. In general, Bina vegetables are a versatile type of vegetable, as you can eat them raw or cooked according to your preference. You can use Bina vegetables to make salads, smoothies, soups, stir-fries, steamed dishes, or desserts. Here are some simple and delicious ways to cook Bina vegetables:
Bina Vegetable Stir-Fried with Beef
- Step 1: Cut the beef into thin slices, marinate with soy sauce, oyster sauce, minced garlic, pepper, and sugar for 15 minutes.
- Step 2: Wash the Bina vegetables thoroughly, then chop them.
- Step 3: Heat cooking oil in a pan, sauté the minced garlic until fragrant.
- Step 4: Stir-fry the beef until cooked.
- Step 5: Finally, add the chopped Bina vegetables and stir-fry with the beef for about 2 minutes. Adjust the seasoning according to your family's taste preference and serve with steamed rice.
Bina Vegetable Stir-Fried with Beef (Source: Internet)Creamy Bina Vegetables
- Step 1: Boil the Bina vegetables in boiling water with salt and vinegar for about 5 minutes until tender.
- Step 2: Remove and drain the vegetables.
- Step 3: Put fresh cream in a small saucepan, bring to a boil.
- Step 4: Season with salt, pepper, and a little condensed milk. Then, pour the cream over the boiled Bina vegetables.
- Step 5: Sprinkle some grated parmesan cheese on top to enhance the flavor.
Boiled Bina vegetable is a simple yet delicious dish (Source: Internet)Bina Vegetable Salad
- Step 1: Wash the Bina vegetables thoroughly, chop them, and place them in a large bowl.
- Step 2: Add other vegetables such as spinach, heirloom tomatoes, cucumber, and avocado according to your preference.
- Step 3: Toss the vegetables with mayonnaise salad dressing or vinaigrette dressing.
- Step 4: You can also add nuts like peanuts, walnuts, or olives to enhance the nutrition and crunchiness.
Delicious and Nutritious Bina Vegetable Salad (Source: Internet)Frequently Asked Questions
No, Bina vegetable is not Malabar spinach. Malabar spinach is a light green leafy vegetable originating from Europe and Asia. It has a mild sweet taste and is rich in vitamin C. Malabar spinach is often eaten raw or cooked.
Yes, Bina vegetable/Basella alba is one of the names for Ceylon spinach. This name may come from the fact that Bina vegetable resembles duck feet or because it is often used to feed ducks.
Eating Bina vegetable/Ceylon spinach has many health benefits as mentioned above. However, consuming too much Bina vegetable can also have some side effects such as kidney stones, indigestion, or altering the effectiveness of blood-thinning medications. You should eat Bina vegetable moderately and combine it with other vegetables to balance your nutrition.
You can find and buy Bina vegetable at markets, supermarkets, or stores selling fresh vegetables, Mytour Delicious, etc. You should choose bunches of Bina vegetable that are deep green in color, with firm leaves, not wilted or yellowed. Avoid bunches of Bina vegetable that show signs of insect damage or pesticide spraying.
In general, Bina vegetable or Basella alba is a familiar ingredient in many delicious recipes. Through the summarized article about what Bina vegetable is, its nutritional composition, and the benefits it brings, Mytour hopes you will create and prepare delicious, enticing family meals. Don't forget to follow Mytour's blog posts for other attractive cooking recipes.
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