Jute vegetables It is a very popular vegetable grown in Southeast Asia, West Africa and the Middle East. Jute vegetables usually have a bitter taste, however their taste can be different depending on how young or old they are. Leaves harvested young are usually softer and more fragrant, while older leaves may be more earthy and fibrous.
Because jute vegetables have a slippery texture, they are often used as a thickener in soups, stews, and curries.
Nutritional composition of jute vegetables
Jute greens are low in calories and packed with important vitamins and minerals, including vitamins A and C, riboflavin, folate, and iron. Below is the nutritional breakdown of 87 grams of cooked jute vegetables.
Protein: 3 grams
Fat: 0.17 grams
Carbs: 6 grams
Fiber: 2 grams
Calcium: 14% DV
Iron: 15% DV
Magnesium: 13% DV
Potassium: 10% DV
Vitamin C: 32% DV
Riboflavin: 13% DV
Folate: 23% DV
Vitamin A: 25% DV
There are many types of jute vegetables
There are many types of jute vegetables but the most popular in Vietnam are two types. These two types of jute are divided and distinguished based on the color of the stem: red jute (purple jute) and green jute (also called white jute).
Red jute vegetables have been grown a lot in Vietnam so far with the characteristic of burgundy stems. Only white jute vegetables are grown in Vietnam.
What is the effect of jute vegetables?
In addition to its culinary uses, jute has been used for medicinal purposes for centuries. So what is the effect of jute vegetables, we will find out together.
Jute vegetables help fight inflammation
Omega-3 fats are important for brain development and can help reduce inflammation in the body. What foods come to mind when you think of omega-3 fats? Many people will immediately think of fatty fish, nuts, and vegetable oils.
Jute vegetables contain healthy omega-3
However, omega-3 fats can also be found in vegetables, and jute is one example. In fact, one study found that jute had the highest omega-3 fat content of any reported vegetable.
Remember that jute vegetables only provide alpha-linolenic acid (ALA), which is converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) – the active forms your body needs. However, the conversion rate is low, around 5–8%, so jute is a more modest contributor to overall omega-3 intake than a rich source.
Jute vegetables also contain lycopene, an antioxidant that helps protect your cells against oxidative damage that increases your risk of disease. Their lycopene content can vary depending on the method of preparation. For example, cooked jute and aged jute are higher in content.
Finally, jute vegetable may have anti-hepatitis effects. One study examined rats that ate jute leaves daily for 30 days. At the end of the study, the mice had improved liver antioxidant status.
Jute vegetables help improve bone health
Jute vegetables are rich in calcium and magnesium, two minerals that are essential for the body’s daily functions. The combination of both minerals is especially important in maintaining bone health, as they work in tandem to help form and maintain strong bones and teeth.
87 grams of cooked jute vegetables contain 184 mg of calcium and 54 mg of magnesium, 14% and 13% of the DV for adults, respectively. Calcium is the most abundant mineral in your body, and most of it is stored in your bones and teeth. Without magnesium, bones will not be able to absorb calcium effectively.
Over a long period of time, with high calcium intake and poor magnesium intake, calcium can accumulate in the blood vessels and kidneys, causing kidney stones and increasing the risk of heart disease. Furthermore, a poor calcium-to-magnesium ratio can also increase the risk of developing osteoporosis, as the bones cannot absorb that much needed calcium.
Balancing the ratio of calcium and magnesium needs to be very careful because the wrong ratio can be dangerous. The optimal ratio between calcium and magnesium is 2:1.
Remember that vitamin D and vitamin K are two other nutrients important for bone health, neither of which are found in jute vegetables.
Immune system support
The immune system protects your body against disease and needs certain nutrients to function optimally. Eating jute vegetables can support your immune system against infection by providing some of those nutrients.
Vitamin C is an antioxidant that helps protect your cells from oxidative damage caused by stress, environmental pollutants, medications, lifestyle habits… part in the development of disease.
Jute vegetables are good for the immune system. (Illustration)
87 grams of cooked jute vegetables have 28.7 mg of vitamin C, which is 32% of the DV for adults. Adequate intake of this vitamin will help create immune cells that destroy pathogens, reducing the risk of disease. Plus, vitamin C helps reduce inflammation, heal wounds, and maintain healthy skin.
Vitamin A is another powerful antioxidant found in jute, with 259 mcg of vitamin A per 87 grams of cooked jute, which is 25% of the DV for adults. Vitamin A is important for boosting immune function. In fact, it helps in the production and regulation of immune cells and has proven effective in treating infections.
However, processing methods can affect the nutrient density of jute vegetables. One study showed that processing jute vegetables reduced the levels of carotenoids that provide vitamin A, while boiling jute vegetables decreased this vitamin even more.
What are jute vegetables with?
According to experts, until now, there have not been any studies showing that jute vegetables are incompatible with any food. So you can rest assured when using jute vegetables.
However, food allergies can be life-threatening, causing dangerous reactions when people come into contact with certain foods. In these cases, the body’s immune system reacts and can lead to rashes, swelling of the mouth or lips, and breathing problems.
Although jute vegetables are not one of the top food allergens, you should avoid them if you experience any side effects after eating them. If swallowed and symptoms arise, go to your nearest emergency room as soon as possible.
at Blogtuan.info – Source: Eva.vn – Read the original article here