There are many warnings about eating leafy greens in the monsoon. Excess humidity raises the risk of bacteria, fungi and parasites on greens, so many people avoid them during the rainy season. But the risk is not the same for every green. According to nutritionists, Malabar spinach (pui shak) can be eaten safely even in the monsoon if it is cleaned and cooked properly. Cheap, easy to find and full of nutrients, it can stay on the monsoon menu without worry.

According to dietitians, Malabar spinach is rich in fibre and vitamins A, B and C, along with important minerals such as calcium, iron, folic acid, potassium and zinc. So it is not only tasty but also very good for the body.

One of its greatest qualities is its high dietary fibre, which helps improve digestion and ease constipation. Even its seeds are thought to help keep the bowels working naturally.

Its calcium and vitamin K play an important role in bone health. Vitamin K activates bone matrix proteins and helps the body retain calcium, while also reducing the loss of excess calcium in urine. Eating it regularly may therefore lower the risk of osteoporosis somewhat.

It is good for mental health too. Its folate helps keep the brain working normally, and eating it regularly may ease tiredness and low mood and help keep the mind fresh.

The vitamin A in Malabar spinach helps skin retain moisture and controls oil secretion from the scalp. By reducing excess sebum it may also lower the risk of acne somewhat, and by supporting collagen production it helps keep skin healthy and bright.

It also contains antioxidants and chlorophyll, which help reduce inflammation in the body. Various studies have found that chlorophyll may help reduce the effects of some harmful carcinogens. Although it is not a treatment for any disease, Malabar spinach is beneficial as part of a healthy diet.

In the monsoon, Malabar spinach must be cleaned thoroughly before eating. Mix 10 to 15 millilitres of vinegar in a litre of water, soak the greens in it for a few minutes and then rinse. This greatly reduces the risk of bacteria, fungi and parasites. If you have no vinegar, lemon juice can be used instead.

Greens should never be washed in hot water, as this can destroy part of their vitamins and antioxidants. Wash and clean them well, then cook them, and you can enjoy nutritious Malabar spinach even in the rainy season.

The article draws on The Indian Express and the University of Florida.

Source: Jagonews24. First published in Bengali on The Agro News.