Beyond the Produce Aisle: Asian Vegetables with Underrated Nutrients

Lisette Marie

19. Malabar Spinach: The Mucilage-Rich Leafy Green

Basella alba (Malabar Spinach) leaves. Photographed at Burdwan, West Bengal, India. Photo Credit: Wikimedia Commons @Joydeep

Distinct from true spinach, Malabar spinach (or Pui Sag) is a vining plant with thick, fleshy leaves. Its unique property is its mucilage content—a gel-like substance that acts as a soothing, soluble fiber. This high mucilage content makes it exceptionally gentle on the digestive system, promoting regularity and helping to stabilize blood sugar. It's also rich in vitamins A and C. Often used in soups and curries, the leaves add a gentle thickening effect and a mild, slightly peppery flavor. It’s an ideal green for those seeking a soothing fiber source beyond kale or traditional spinach.

20. Yu Choy (Oilseed Rape Leaves): The Glucosinolate Power

Photo Credit: Wikimedia Commons @Pokman817

Yu Choy is a leafy cruciferous vegetable similar to Chinese broccoli but with slightly smaller, more tender leaves and stems. Like other cruciferous vegetables, it contains glucosinolates, which, when broken down, create compounds that support the body's natural detoxification pathways. Yu Choy is an excellent source of Vitamin K, calcium, and folate. It has a mildly sweet flavor and tender texture, making it perfect for quick steaming, boiling, or stir-frying with garlic and oil, offering a gentle, versatile way to incorporate powerful, detox-supporting plant compounds.

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19. Malabar Spinach: The Mucilage-Rich Leafy Green

20. Yu Choy (Oilseed Rape Leaves): The Glucosinolate Power

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