Winged Bean Leave

Nutrition per ~85 g · ¾ cup chopped

Vitamins

Minerals & other

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 85.

What it feeds primary sources only

Systems

Pathways

Overview

Winged bean (Psophocarpus tetragonolobus) leaves are a traditional vegetable in Southeast Asian and African cuisines, prized for their mild flavor and impressive mineral density. Native to tropical regions, this legume's leafy greens provide dual nutritional benefits: they deliver substantial plant-based iron (4.0 mg/100g) along with bioavailable calcium (224 mg/100g), making them particularly valuable for plant-based diets and bone health. The leaves contain approximately 5.85g of protein per 100g, supporting muscle maintenance and satiety. Rich in vitamin A (405 IU) and vitamin C (45 mg), winged bean leaves support antioxidant defenses and collagen synthesis. Their low caloric density (74 kcal/100g) combined with mineral richness makes them suitable for calorie-controlled longevity-focused eating patterns. The presence of niacin (3.47 mg) contributes to energy metabolism and cardiovascular health. While fiber content data appears understated in standard databases, culinary fiber from whole leaf consumption is substantial. In traditional medicine systems, winged bean leaves have been used for blood-building and metabolic support, though scientific validation remains emerging. Best consumed fresh or lightly cooked to preserve heat-sensitive micronutrients.

Health benefits 5

Pairs with

• Pair with citrus (lemon, lime) or tomato-based dishes to enhance iron absorption through vitamin C, increasing non-heme iron bioavailability 3-4 fold.
• Combine with healthy fats (olive oil, coconut oil, seeds) to improve fat-soluble vitamin A absorption and support carotenoid bioavailability.
• Serve alongside vitamin B12 sources (if plant-based: fortified foods, nutritional yeast) to create complementary amino acid and micronutrient profiles.
• Mix with garlic and ginger to add antimicrobial compounds and enhance digestive efficiency while reducing phytate-related mineral binding.
• Pair with sesame or pumpkin seeds to add complementary minerals (zinc, copper) and boost mineral co-absorption through food matrix effects.

In the kitchen

• Select young, tender leaves with vibrant green coloring; older leaves may develop a slightly bitter taste. Store in a breathable bag in the refrigerator crisper for 3-5 days.
• Lightly steam or stir-fry winged bean leaves (1-2 minutes) to preserve heat-sensitive vitamin C while enhancing calcium and iron bioavailability compared to raw consumption.
• Blanch briefly before freezing to preserve color and nutritional content for longer storage (up to 3 months) without nutrient degradation.
• Consume with a vitamin C source in the same meal to maximize iron absorption; vitamin C increases non-heme iron absorption by 3-4 times compared to isolated consumption.
• If consuming regularly, balance calcium intake from other sources to maintain appropriate calcium-to-phosphorus ratios for optimal bone metabolism.

When to eat it midday

Midday consumption allows iron and calcium to be absorbed and utilized throughout the afternoon and early evening, supporting sustained energy and metabolic processes. Pairing with a mixed meal containing vitamin C enhances mineral bioavailability.

Breaks a fast

While suitable for any meal, consuming with other whole foods enhances mineral absorption. Post-workout timing is acceptable if combined with carbohydrates and protein for muscle recovery.