Buzz
Image Credit: AK Phuong/Getty ImagesA new contender for the superfood title has emerged, and while its name may sound quirky to some in the U.S., the growing health benefits of this plant are no joke. Mankai duckweed, an edible aquatic plant, is loaded with nutrients and holds significant sustainability potential that researchers are eager to explore. But what is it, how can you incorporate it into your diet, and where can you find it? Here's everything you need to know about this protein-packed aquatic plant.
What exactly is Mankai duckweed?
Mankai duckweed (scientifically known as Wolffia globosa) is a type of duckweed, an aquatic plant with deep roots in Southeast Asia. These tiny water plants float atop still freshwater, resembling miniature four-leaf clovers. For centuries, Mankai duckweed has been a vital food source for both humans and animals in this region, praised for its high protein content—earning it the nickname “vegetable meatball” and making it a staple in the diet.
Fast forward to today, and Mankai has garnered attention worldwide. While cultivation of this plant is growing in various countries, most of the Mankai currently available is produced in Israel. The flavor of Mankai duckweed is very neutral, making it a versatile ingredient for a wide range of dishes, from sweet to savory.
Health Benefits of Mankai Duckweed
With its impressive nutritional profile and documented health benefits, Mankai duckweed has proven to be a game-changer. Here are some of the most significant nutrients and health benefits that are captivating scientists around the globe.
1. It’s a complete protein.
Plant-based foods can sometimes be challenging to find complete proteins, which are those that provide all nine essential amino acids. Mankai duckweed, however, is not only a complete protein but is packed with this vital macronutrient, offering up to 45 percent protein by total volume, similar to eggs. In addition, one small study published in Clinical Nutrition demonstrated that the absorption of these essential amino acids is exceptionally high, comparable to the bioavailability of soft cheese and pea protein equivalents.
2. It's rich in beneficial plant compounds.
Mankai duckweed contains a remarkable 200 polyphenols or bioactive plant compounds. Research published in Nutrients has shown that these compounds positively impact the health of gut bacteria, supporting the overall wellbeing of the gut microbiome. The microbiome plays a crucial role in maintaining the health of multiple body systems. Furthermore, this type of duckweed is notably high in lutein and zeaxanthin, two powerful anti-inflammatory antioxidants that are particularly effective for promoting eye health.
3. It’s packed with immune-boosting vitamin A and zinc.
This aquatic plant is also an excellent source of both vitamin A and zinc, two essential micronutrients that are crucial for immune function, aiding in illness prevention and speeding up recovery when we fall sick.
4. It could support a healthy heart.
The nutrients found in Mankai duckweed have captured the attention of numerous scientists and health experts to the point that a new variation of the Mediterranean diet was introduced to highlight this plant. The ‘Green Mediterranean diet’ is based on the traditional Mediterranean diet you’ve probably heard of, but with the addition of walnuts, green tea, and 100 grams of Mankai duckweed every day.
Researchers have discovered that this eating plan significantly benefits cardiovascular health by lowering bad cholesterol (LDL), boosting good cholesterol (HDL), and reducing inflammatory markers like C-reactive protein (CRP). Moreover, Mankai provides omega-3 fatty acids, which are anti-inflammatory fats that deliver similar heart health benefits throughout the body.
5. It’s an excellent source of iron and folate.
Mankai duckweed is also rich in iron and folate (a B vitamin). With the green Mediterranean diet in mind, another study showed that this eating pattern increased iron and folic acid (a form of folate) levels in the body, even in participants who consumed little red meat. This same study also revealed that Mankai supplementation helped reverse iron-deficiency anemia in rats, which is quite fascinating.
6. It’s a unique plant source of vitamin B12.
For vegans or vegetarians, getting enough vitamin B12 from food alone can be challenging. Mankai duckweed offers a solution! An article published in Nutrients found that this plant not only provides a great source of B12 but is also highly bioavailable and easy to absorb. B12 is essential for DNA synthesis, nerve function, red blood cell production, and overall cellular metabolism.
7. It may help manage blood sugar levels.
Healthcare professionals understand that high-protein foods can help moderate blood sugar responses when consumed with carbohydrates, but the initial findings on Mankai duckweed’s effect on blood sugar go even further. A small randomized control trial published in Diabetes Care showed that participants who drank a meal replacement shake made with Mankai over several months experienced lower peak blood sugar levels, delayed sugar responses, shorter glucose absorption times, and lower fasting blood sugar levels in the morning compared to those drinking a yogurt shake. Mankai’s positive influence on various aspects of glucose regulation is exciting news for people with diabetes and those looking to prevent it.
Mankai Duckweed Is a Sustainable Food
If the health benefits of Mankai duckweed aren’t compelling enough, this superfood is also part of the next wave of food trends that emphasize not only personal health but also the well-being of our planet. This aquatic plant grows rapidly—doubling its mass every 72 hours with minimal fresh water and light, quickly reaching overabundance. In fact, it can grow an impressive 50 times faster than corn per day, according to scientists at Rutgers University. Since it’s a freshwater plant, it can be grown hydroponically with a fraction of the water used by kale, spinach, or soy. This makes it possible to produce nutrient-packed food year-round without the need for arable land, which is becoming an increasingly scarce resource. This tiny plant, measuring less than 1/64 of an inch, can even thrive on (clean) wastewater, contributing to solutions for water scarcity issues faced by many communities globally.
Where to Find Mankai Duckweed
So, where can you find Mankai duckweed? While it’s not yet available in grocery stores, other types of duckweed with similar nutritional profiles are more widely accessible in fresh, frozen, powdered, or liquid forms, often found online or in select health food stores. Common names for these products include water lentil or Lemna minor.
Once you have Mankai duckweed, its neutral flavor makes it versatile and easy to add to smoothies, cottage cheese, soups, breads, salad dressings, baked goods, and sauces.
