12 Nutritious Vegetables, Part 2

• Kangkong (Swamp Cabbage). Swamp cabbage is a common green leafy vegetable included in Filipino dishes such as sour fish, sinigang, and adobong kangkong--the last two dishes being popular among Filipinos. The cabbage's parts are edible although its leaves are fragile and will require careful handling in order to minimize damage and wilting. It has high carotene content that can be converted to vitamin A by the body; loaded with iron, swamp cabbage also prevents anemia.
• Talbos ng Kamote (Sweet Potato Tops). These are leaves of sweet potato, a root crop grown in the Philippines and used in viands, soups and salads. Sweet potato tops have the highest content of polyphenolics, substances found in plants that can protect the body from cancer and cardiovascular diseases. Niacin (that helps in the normal functioning of the brain) and iron (that can prevent anemia) are also found in sweet potato tops.
• Ampalaya (Bitter Melon). Bitter melon is known for its bitter taste and acknowledged to have outstanding health benefits. Its leaves are frequently used to cure coughs and skin diseases. Bitter melon is recommended to complement medication of people with diabetes because it lowers blood glucose level.
  
• Okra (Lady's Fingers). This vegetable with low-calorie content, is packed with thiamin that helps body cells convert carbohydrates to energy and riboflavin that assists in the formation of red blood cells and antibodies. Fiber in okra contributes to a stabilized blood sugar and an improved bowel movement.
  
• Saluyot (Jute Leaves). Vitamins A, C, and E, known to be powerful antioxidants, are present in jute leaves. They are responsible in repairing in repairing body cells and in improving eyesight. Ascorbic acid (vitamin C) in jute leaves lowers the risk of having cataracts. It also contains vitamin E that slows down the aches and pains brought about by aging. Various studies show that jute leaves can address illnesses related to inflammation and pain.
• Alugbati (Malabar Spinach). This vegetable resembles and tastes like spinach. When cooked, it becomes slimy and sticky like okra (lady's fingers). It is a good source of vitamin A that helps maintain normal vision; loaded with vitamin C, Malabar spinach increases the body's resistance to infections and promotes healthy gums.