Water Convolvulu
Score
Water convolvulus (morning glory) is a leafy green vegetable with minimal calories but substantial micronutrient density, particularly rich in vitamin A, vitamin C, and iron.
Why Water Convolvulu scores 88
Nutrition
per_100g
Health benefits
Enhanced iron absorption and anemia prevention
moderate evidenceHigh iron content combined with vitamin C (55 mg per 100g) significantly increases non-heme iron bioavailability, supporting hemoglobin synthesis and oxygen transport
Antioxidant-mediated cellular protection
moderate evidenceContains chlorophyll, carotenoids (vitamin A precursor), and polyphenols that neutralize reactive oxygen species and reduce oxidative stress-related aging
Cardiovascular and blood pressure regulation
moderate evidenceHigh potassium (312 mg) and magnesium (71 mg) content supports sodium-potassium pump function and vascular endothelial health, promoting healthy blood pressure
Bone mineral density support
emerging evidenceContains calcium (77 mg), magnesium, and phosphorus in ratios supporting bone mineralization and remodeling processes
Hepatic detoxification support
emerging evidenceBioactive compounds and high folate (57 mcg) support phase I and II detoxification enzyme function and methylation pathways
Pairs well with
- ·Pair with citrus (lemon/lime) or bell peppers because the additional vitamin C dramatically increases non-heme iron absorption by 2-4 fold
- ·Combine with healthy fats (sesame oil, olive oil, coconut oil) because fat-soluble vitamin A absorption requires dietary lipids for optimal bioavailability
- ·Pair with fermented foods (kimchi, tempeh, miso) because probiotics support nutrient absorption and folate synthesis in the gastrointestinal tract
- ·Combine with garlic and ginger because sulfur compounds and gingerols enhance antioxidant effects and support digestive enzyme production
Practical tips
- ·Best timing: midday
- ·Select young, tender shoots with bright green color; avoid yellowing or wilted stems which indicate nutrient degradation
- ·Consume lightly cooked or blanched (2-3 minutes) rather than raw to reduce oxalate content while preserving heat-labile vitamin C
- ·Store unwashed in a sealed plastic bag in the refrigerator crisper drawer for up to 5 days; trim stems before storage to maintain freshness
- ·Prepare immediately before cooking by rinsing thoroughly to remove any sediment or contaminants, particularly if sourced from aquatic environments
- ·Include 1-2 cups (50-100g) regularly in your diet as a high-volume, nutrient-dense component of meal prep bowls and stir-fries
