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What Are Two Super Nutritious Vegetables? Kamote and Kangkong
The best things in life are often the simplest things that are easily at hand. In the Philippines, Kamote and Kangkong are common vegetables that are packed with nutrition and filled with many health benefits. Here is some information on both vegetables:
1. Kamote, camote
Kamote, or “Sweet Potato” is probably one of the tastiest foods to eat if you go on a diet. Many celebrities in Philippines love its sweet and starchy taste. They go on diets eating just kamote and boiled fish. There are many ways to eat kamote, but just boiling it and eating it the way it is, is very, very delicious and easy to do. It also is much more filling than regular potatoes. You will get hungry after three hours if you eat a potato. If you eat kamote, you won’t be hungry for at least five hours.
sweet potato recipes
Nutritional Benefits of Kamote
If you are diabetic, don’t be dismayed by the fact that kamote tastes sweet. It is actually good for you because it can help to stabilize your blood sugar levels.
Kamote is rich in calcium, iron, complex carbohydrates, protein and fiber. It is also vitamin rich with lots of C, A, E and B (Pantothenic Acid, Folate, Niacin, Thiamin and Riboflavin). Plus it has minerals like sodium, phosphorus, magnesium, zinc and potassium. Imagine getting all these phytonutrients, vitamins, antioxidants and minerals in just one tuber.
Kamote has many colors -- yellow, red, purple, beige, brown or orange. The flesh can be white, pink, violet, purple, red, orange or yellow. Most kamote comes from China.
This vegetable goes by many names; boniato in Spain, batata in Venezuela and Argentina, camote in Mexico and Chile, kumar in Peru, kumera in Polynesia, goguma in Korea and yaki-imo in Japano.
How to Cook Kamote
In the Philippines the easiest way to eat it and enjoy it is to boil it as it is. Another variation (and a very popular snack) is to cut it up, fry it with honey or sugar and put it on a stick for “kamote-cue” (a la barbecue). Kamote can also be baked, sun dried, sautéed or roasted as an ingredient for several dishes, or used for porridges and soups, among others.
Kangkong For Long Life
In the Philippines, it is often said that kangkong (River Spinach) is good for a long life. Basically, it is a humble vegetable, but very, very delicious as a side dish to your main meal. It is very good for your health, too.
Kangkong is sometimes called water spinach, swamp morning glory (in English), water convolvulus, swamp cabbage, river spinach, liseron d’eau (French), patate aquatique (French), and espinaca acuaica (Spanish).
Kangkong has properties that make it a good purgative or diuretic. It is also known for its anti-inflammatory, antiepileptic, anti-diabetic, anthelmintic, antimicrobial and hypolipidemic properties.
The vegetable is rich in phytonutrients, fiber, protein, vitamins, antioxidants and minerals. Beta-carotene: medium; vitamin E: medium; riboflavin: low; folic acid: medium; ascorbic acid: medium to high; calcium: medium; iron: medium; protein: 2.5%. Leaves contain flavonoids.
Studies have shown that kangkong has properties to appease hypoglycemia, is good for ulcers, has cytotoxicity towards cancer cell lines, can enhance memory, is an anxiolytic and CNS depressant (good for epilepsy), according to stuartxchange.com.