Water Convolvulu

Nutrition per ~85 g · ¾ cup chopped

0.9 g net carbs after fiber.

Vitamins

Minerals & other

Bioactives estimated

Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 90.

Less a 2.0 anti-nutrient penalty (high sodium).

What it feeds primary sources only

Systems

Pathways

Overview

Water convolvulus, also known as water spinach or morning glory (Ipomoea aquatica), is a semi-aquatic leafy vegetable widely consumed across Southeast Asia and increasingly recognized in global cuisines. Despite its extremely low caloric content (19 kcal per 100g), it delivers impressive micronutrient concentration, particularly vitamin A (315 IU), vitamin C (55 mg), and bioavailable iron (1.67 mg). The vegetable contains notable amounts of folate (57 mcg), potassium (312 mg), and magnesium (71 mg)—minerals critical for cardiovascular regulation and metabolic function. Its high water content (>90%) combined with dietary fiber (2.1g) supports digestive health and satiety with minimal energy density. Water convolvulus is particularly valuable for longevity-focused diets due to its nutrient-to-calorie ratio, making it ideal for metabolic health, weight management, and micronutrient sufficiency. The chlorophyll content and phenolic compounds suggest antioxidant properties, though specific bioactive compound research remains limited compared to other cruciferous greens. Traditional use in Asian medicine and emerging phytochemical studies indicate potential benefits for blood sugar regulation and hepatic function, though more rigorous clinical evidence is needed.

Health benefits 5

Pairs 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

In the kitchen

• 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

When to eat it midday

Consuming water convolvulus at lunch or dinner with iron-rich proteins and vitamin C sources optimizes mineral absorption during active digestive phases; the magnesium and potassium support afternoon energy stability

Fasting-compatible

Can be included in intermittent fasting protocols due to negligible caloric density; however, pairing with a small amount of fat during eating windows enhances micronutrient absorption