Understanding King's Salad: The English Name for Ulam Raja
Ulam raja, a prominent herbaceous plant in Southeast Asian cuisine and traditional medicine, is known by several English names, with the most common being King's Salad or Wild Cosmos. Scientifically, it is identified as Cosmos caudatus and belongs to the sunflower family, Asteraceae. Though native to tropical Central and South America, it has been naturalized and widely embraced across Southeast Asia for its unique, mango-like taste and impressive health-promoting properties. Including this herb in a regular diet can offer significant nutritional advantages, stemming from its rich composition of bioactive compounds, vitamins, and minerals.
The Nutritional Powerhouse of Cosmos caudatus
The leaves of Cosmos caudatus are more than just a culinary ingredient; they are packed with a dense array of nutrients. A 100g serving of fresh leaves provides a minimal calorie count, along with essential macronutrients and a vast spectrum of micronutrients. Its nutrient profile highlights why this herb is a valuable component of a healthy diet.
Key nutritional highlights per 100g fresh leaves include:
- Extremely High Antioxidant Capacity: Studies have shown that ulam raja possesses an exceptionally high antioxidant capacity, even surpassing many local fruits. The high content of polyphenols, such as quercetin and chlorogenic acid, is primarily responsible for its potent free-radical scavenging abilities.
- Rich in Vitamins: It is an excellent source of vitamin C, which is vital for immune function and skin health, and beta-carotene (a precursor to vitamin A), which supports vision.
- High Mineral Content: The herb is a source of important minerals, including a significant amount of calcium for bone health and potassium for blood pressure regulation.
- Low in Calories: With only 18 kcal per 100g, it is an ideal addition for those managing weight while boosting nutrient intake.
Documented Health Benefits
Beyond its fundamental nutritional value, King's Salad has been the subject of several studies investigating its traditional medicinal uses. The rich phytochemical content is believed to contribute to a range of potential health benefits, validated through various in-vitro and animal studies.
- Antioxidant and Anti-inflammatory Effects: The powerful antioxidants in ulam raja help neutralize harmful free radicals, thereby protecting the body from oxidative stress and chronic disease. Its anti-inflammatory properties have been observed in animal models, showing a reduction in inflammation.
- Anti-diabetic and Anti-hypertensive Properties: Research indicates that extracts of C. caudatus may help manage blood sugar levels and improve insulin sensitivity. Furthermore, it has demonstrated potential as an anti-hypertensive agent, helping to lower blood pressure in animal studies.
- Bone Health: Evidence suggests that the antioxidant content and calcium in ulam raja can have a bone-protective effect. Animal studies on postmenopausal osteoporosis models have shown improvements in bone structure and density with supplementation.
- Anti-microbial and Anti-fungal Activity: Extracts from the plant have shown inhibitory effects against various bacteria and fungi, indicating potential as a natural antimicrobial agent.
How to Incorporate King's Salad into Your Diet
This versatile herb can be enjoyed in a variety of culinary applications. Its mild peppery and mango-like flavor profile makes it suitable for both raw and cooked dishes.
- As a fresh salad: The tender young leaves and shoots are most commonly consumed raw in salads, often with spicy chili paste (sambal) or dips.
- In pesto: For a unique twist, ulam raja leaves can be blended with ingredients like cashews, garlic, and olive oil to create a flavorful pesto.
- Cooked dishes: It can be lightly cooked and added to omelets or stir-fries, where it adds a fragrant, earthy note.
- Herbal tea: The herb can be dried and used to make a nutritious herbal tea.
Comparison with other Malaysian Herbs
To better understand its unique profile, here is a comparison of ulam raja with another popular Malaysian herb, Daun Selom (Oenanthe javanica), as highlighted in some studies.
| Feature | Ulam Raja (Cosmos caudatus) | Daun Selom (Oenanthe javanica) |
|---|---|---|
| Taste Profile | Resinous, with a subtle mango-like and peppery flavor. | Mild and celery-like. |
| Antioxidant Activity | Extremely high antioxidant capacity, often higher than many local fruits. | Moderate antioxidant capacity. |
| Key Bioactive Compounds | Abundant in quercetin, chlorogenic acid, and various polyphenols. | High in carotenoid, lutein, and β-carotene. |
| Culinary Use | Eaten raw in salads, cooked in dishes like omelets, or made into pesto. | Used raw or lightly cooked in salads, gravies, and soups. |
| Traditional Benefits | Anti-diabetic, anti-hypertensive, bone-protective. | Moderate antioxidant effects, beneficial for endogenous antioxidant enzymes. |
Conclusion
For those wondering what is the English name for ulam raja?, it is officially known as King's Salad or Wild Cosmos. This herb is a highly nutritious and versatile ingredient that deserves a place in a healthy diet. Its rich nutritional profile and potent antioxidant properties, along with potential benefits for blood sugar, blood pressure, and bone health, make it a valuable addition to both traditional and modern meals. Embracing this flavorful herb can offer a simple yet effective way to enhance overall wellness and dietary variety.
For more information on the medicinal benefits of Cosmos caudatus, a scoping review is available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4746859/.
