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Ewedu, also known as Jute leaf or Corchorus olitorius, is a leafy green vegetable that is not only a staple in many cuisines but also a potent source of nutrition and health benefits. This is a list greeny vegetable eaten by many, especially from the Yorubas found in Nigeria.
Nutritional Value
Ewedu is low in calories yet rich in essential nutrients. A cup of cooked Ewedu (87 grams) provides:
- Calories: 32
- Protein: 3 grams
- Fat: 0.17 grams
- Carbohydrates: 6 grams
- Fiber: 2 grams
- Calcium: 14% of the Daily Value (DV)
- Iron: 15% of the DV
- Magnesium: 13% of the DV
- Potassium: 10% of the DV
- Vitamin C: 32% of the DV
- Riboflavin: 13% of the DV
- Folate: 23% of the DV
- Vitamin A: 25% of the DV
Potential Health Benefits
Ewedu is known for its potential health benefits, including:
- Anti-inflammatory properties: Rich in omega-3 fatty acids, which may help reduce inflammation.
- Bone health: High in calcium and phosphorus, supporting bone density and health.
- Digestive health: The fiber content aids in digestion and regular bowel movements.
- Weight management: Low-calorie content and high fiber may contribute to weight loss efforts.
- Skin and hair health: Contains vitamins and fatty acids that promote healthy skin and hair.
Preparation as Food & Remedies
Ewedu can be prepared in various ways, often used as a thickening agent in soups, stews, and curries due to its slippery texture. It can be found fresh, frozen, or dried and is commonly lightly sautéed or added to dishes like soups.
Pros and Cons
While Ewedu is generally safe and beneficial, excessive consumption may lead to digestive issues such as diarrhea or loose stools, which can cause dehydration and electrolyte imbalances. It’s important to consume it in moderation.
Conclusion
Ewedu is a versatile and nutritious vegetable that offers a range of health benefits. Whether used in traditional dishes or as a remedy, its rich nutritional profile makes it a valuable addition to a balanced diet. However, as with any food, it should be consumed in appropriate amounts to avoid potential downsides. Enjoy the benefits of Ewedu and explore itsEnjoy the benefits of Ewedu and experiment with its various culinary applications to improve your meals and health. various culinary uses to enrich your meals and health.
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