What is Morning Glory? Understanding the Vegetable, Not the Flower
The term 'morning glory' can be confusing, as it refers to a large family of plants, including both ornamental flowering vines and an edible green vegetable. The type of morning glory consumed as a leafy green is specifically Ipomoea aquatica, more commonly known as water spinach, river spinach, kangkong (in Southeast Asia), or ong choy. This semi-aquatic, fast-growing plant is a staple ingredient in many Asian cuisines, prized for its tender leaves, hollow stems, and mild, slightly sweet flavor.
The Nutritional Profile of Edible Morning Glory
While the label "superfood" lacks a formal scientific definition, it is generally used for foods packed with nutrients and antioxidants that offer significant health benefits. Morning glory certainly fits this description. Per 100 grams, it is notably low in calories (around 19 kcal) but dense with vital nutrients. It is an excellent source of vitamins (A, C, E, K, B6), minerals (iron, calcium, potassium, magnesium, manganese, phosphorus), antioxidants (carotenoids, lutein), fiber, and a modest amount of protein.
Comparing Morning Glory to Other Leafy Greens
To determine if morning glory is a superfood, it's helpful to see how it stacks up against other greens that are already widely regarded as such, like spinach and kale. All three vegetables offer impressive nutritional benefits, but their specific strengths differ.
| Nutrient (per 100g) | Morning Glory (Ipomoea aquatica) | Spinach (Raw) | Kale (Raw) |
|---|---|---|---|
| Calories | ~19 kcal | ~23 kcal | ~35 kcal |
| Vitamin A (IU) | ~5,000 IU | ~9,377 IU | ~9,990 IU |
| Vitamin C (mg) | ~55 mg | ~28.1 mg | ~120 mg |
| Iron (mg) | ~1.3 mg | ~2.7 mg | ~1.5 mg |
| Calcium (mg) | ~67 mg | ~99 mg | ~150 mg |
| Dietary Fiber (g) | ~1.6 g | ~2.2 g | ~4.1 g |
Note: Nutritional values can vary based on preparation and growing conditions. The data for spinach and kale is for comparative purposes.
As the table shows, morning glory holds its own, particularly with its low-calorie count and high vitamin C content, which surpasses that of raw spinach. Its overall nutrient density and unique mineral profile make it a contender for the superfood category. Specific benefits include supporting iron levels and promoting good eyesight.
How to Incorporate Morning Glory into Your Diet
Morning glory is incredibly versatile and can be prepared in numerous ways, particularly in Asian cooking, such as stir-frying, boiling, blanching, or adding to soups or salads.
Precautions to Consider
While generally safe, some precautions are important. The water-grown variety contains oxalates and requires thorough washing and cooking to eliminate potential contaminants. It is also critical to consume the correct edible variety, Ipomoea aquatica, as ornamental morning glory seeds can be poisonous.
Conclusion: A Worthy Contender
Morning glory's robust nutritional profile—rich in vitamins, minerals, and antioxidants—makes it a highly beneficial addition to a healthy diet. Its versatility in cooking allows it to be easily incorporated into many dishes, offering a delicious way to boost nutrient intake. While the term "superfood" is informal, morning glory's dense nutritional value and low-calorie count firmly establish it as a valuable green vegetable. With proper preparation, morning glory is a flavorful and healthy choice.
Is Morning Glory a Superfood? Your Takeaway Guide
- Not a Scientific Term: The label 'superfood' is informal, but morning glory's nutritional density earns it a place among them.
- Nutrient-Packed: It is rich in vitamins A, C, and K, as well as minerals like iron and calcium.
- Low in Calories: With only about 19 kcal per 100g, it is an excellent choice for weight management.
- Supports Overall Health: Benefits include boosting the immune system, improving eyesight, and aiding digestion.
- Requires Proper Handling: Always wash and cook the vegetable thoroughly to ensure safety.
