Table of Contents
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Introduction
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What is Pasalai Keerai?
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Botanical Profile and Regional Names
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Nutritional Composition of Pasalai Keerai
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Health Benefits of Pasalai Keerai
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5.1. Boosts Immunity
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5.2. Aids in Digestion
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5.3. Strengthens Bones
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5.4. Supports Eye Health
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5.5. Improves Blood Circulation
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5.6. Controls Blood Sugar
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5.7. Regulates Blood Pressure
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5.8. Fights Anemia
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5.9. Detoxifies the Body
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5.10. Enhances Skin and Hair Health
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Pasalai Keerai in Traditional Medicine
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How to Use Pasalai Keerai in Daily Diet
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Recipes Featuring Pasalai Keerai
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8.1. Pasalai Keerai Poriyal
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8.2. Pasalai Keerai Kootu
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8.3. Pasalai Keerai Soup
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8.4. Pasalai Keerai Smoothie
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Tips for Cooking and Preserving Nutrients
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Who Should Avoid Pasalai Keerai?
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Comparison with Other Greens
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Organic Farming of Pasalai Keerai
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Buying and Storing Tips
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Pasalai Keerai in Culture and Cuisine
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FAQs About Pasalai Keerai
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Conclusion
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References
1. Introduction
In the world of superfoods, green leafy vegetables always take center stage. Among them, Pasalai Keerai, commonly known as Indian Spinach, is an unsung hero packed with powerful nutrients and medicinal properties. From traditional kitchens to modern diets, it has stood the test of time as a natural healer and energizer.
This article offers the most detailed exploration of Pasalai Keerai's health benefits, traditional uses, and modern applications making it the ultimate guide to this miraculous leafy green.
2. What is Pasalai Keerai?
Pasalai Keerai refers to Indian Spinach, a climbing plant known for its tender, fleshy leaves and mild taste. It's scientifically known as Basella alba and grows extensively in tropical and subtropical regions of the world, especially in India, Sri Lanka, and Southeast Asia.
While it's often grouped with common spinach, it differs in texture, color, and flavor. It is available in two major varieties:
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Green Stemmed (Basella alba)
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Purple Stemmed (Basella rubra)
3. Botanical Profile and Regional Names
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Scientific Name: Basella alba
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Family: Basellaceae
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Common English Name: Indian Spinach / Malabar Spinach
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Tamil: Pasalai Keerai
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Hindi: Poi Saag
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Telugu: Bachali Kura
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Kannada: Basale Soppu
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Malayalam: Vaali Cheera
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Bengali: Pui Shaak
This plant is fast-growing, adaptable, and easily cultivated even in kitchen gardens.
4. Nutritional Composition of Pasalai Keerai
Pasalai Keerai is a treasure trove of vital nutrients. Here’s a breakdown per 100g:
| Nutrient | Amount |
|---|---|
| Calories | 19 kcal |
| Carbohydrates | 3.4 g |
| Protein | 2.0 g |
| Fat | 0.3 g |
| Dietary Fiber | 2.1 g |
| Vitamin A | 4000 IU |
| Vitamin C | 102 mg |
| Calcium | 109 mg |
| Iron | 1.2 mg |
| Magnesium | 71 mg |
| Folate | 140 µg |
| Potassium | 510 mg |
| Phosphorus | 28 mg |
Its high water and fiber content make it ideal for weight loss, while its micronutrients support various biological functions.
5. Health Benefits of Pasalai Keerai
5.1. Boosts Immunity
Pasalai Keerai is loaded with Vitamin C, a crucial antioxidant that strengthens the immune system and protects against common infections.
5.2. Aids in Digestion
With rich dietary fiber, this leafy green promotes regular bowel movement and prevents constipation.
5.3. Strengthens Bones
Calcium and magnesium found in Pasalai Keerai are essential for bone density and joint flexibility, reducing the risk of osteoporosis.
5.4. Supports Eye Health
Its abundant Vitamin A supports retinal function and night vision, lowering the risk of age-related macular degeneration.
5.5. Improves Blood Circulation
Iron content helps in the formation of hemoglobin, improving oxygen flow and reducing fatigue and dizziness.
5.6. Controls Blood Sugar
Its low glycemic index and antioxidant profile help in managing blood sugar levels, ideal for diabetic-friendly diets.
5.7. Regulates Blood Pressure
High potassium and magnesium help reduce blood pressure by relaxing blood vessels and supporting heart function.
5.8. Fights Anemia
With plant-based iron and folate, Pasalai Keerai is effective in combating anemia, especially in women and children.
5.9. Detoxifies the Body
It acts as a natural cleanser, eliminating toxins and supporting liver and kidney health.
5.10. Enhances Skin and Hair Health
Rich in antioxidants, vitamins, and iron, it revitalizes skin cells and promotes thick, shiny hair.
6. Pasalai Keerai in Traditional Medicine
In Siddha and Ayurveda, Pasalai Keerai is used for:
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Healing ulcers
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Reducing inflammation
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Increasing lactation in nursing mothers
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Treating piles and constipation
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Cooling the body during summer
It is also part of herbal remedies for treating skin eruptions and eye infections.
7. How to Use Pasalai Keerai in Daily Diet
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Add to soups and gravies
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Blend in smoothies
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Use in stir-fries
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Make chutneys or dips
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Prepare traditional dishes like keerai masiyal or poriyal
Its versatile taste adapts well to spicy, tangy, or bland preparations.
8. Recipes Featuring Pasalai Keerai
8.1. Pasalai Keerai Poriyal
Simple stir-fry with garlic, onion, and grated coconut.
8.2. Pasalai Keerai Kootu
Cooked with moong dal, cumin, and mild spices for a protein-rich side dish.
8.3. Pasalai Keerai Soup
Boiled with garlic, pepper, and turmeric for a soothing and healthy broth.
8.4. Pasalai Keerai Smoothie
Blend with banana, mint, and lemon juice for a refreshing detox drink.
9. Tips for Cooking and Preserving Nutrients
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Wash leaves thoroughly in salt water.
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Steam or sauté lightly to retain nutrients.
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Avoid overcooking to preserve Vitamin C.
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Pair with Vitamin C sources (like lemon) to improve iron absorption.
10. Who Should Avoid Pasalai Keerai?
People with the following conditions should consult a doctor:
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Kidney stones (due to oxalates)
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Gout (purine content may worsen symptoms)
11. Comparison with Other Greens
| Green | Iron | Vitamin A | Calcium |
|---|---|---|---|
| Pasalai Keerai | Moderate | High | Moderate |
| Palak (Spinach) | High | High | High |
| Agathi Keerai | Low | Moderate | Very High |
| Murungai Keerai | High | High | High |
Pasalai Keerai stands out for its soft texture, taste, and mild medicinal profile.
12. Organic Farming of Pasalai Keerai
It grows well in:
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Warm climates with good sunlight
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Moist, fertile soils
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Requires regular watering
Home gardeners can grow it on balconies or backyards using organic compost.
13. Buying and Storing Tips
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Choose vibrant green leaves without spots
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Store in a damp cloth inside the fridge
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Use within 2-3 days for best freshness
14. Pasalai Keerai in Culture and Cuisine
Used in traditional Tamil, Telugu, and Malayalee cuisine, it is often associated with postpartum diets and cooling summer recipes.
15. FAQs About Pasalai Keerai
Q: Is Pasalai Keerai good for weight loss?
Yes, it is low in calories and high in fiber, promoting fullness and healthy metabolism.
Q: Can I eat it raw?
While it can be added to smoothies, cooking helps eliminate certain anti-nutrients.
Q: Is it safe for pregnant women?
Yes, its folate content supports fetal development, but moderation is advised.
16. Conclusion
Pasalai Keerai (Indian Spinach) is truly green gold for the body. Whether you are looking to improve digestion, immunity, skin, or heart health this versatile leafy green delivers. Its nutritional richness and medicinal value make it an indispensable part of any healthy diet.
Adding it to your weekly meal plan can work wonders for your long-term health.
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