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Vallarai Keerai, also known as Gotu Kola, is a powerful
medicinal herb that confers immense health benefits primarily for enhancing
brain activity and nervous system functioning, besides mitigating joint pain in
arthritis, healing stomach ulcers and decreasing stress, anxiety.
Scientifically known as Centella Asiatica, this green leafy
plant is locally called “Vallarai Keerai” in Tamil, “Mandukaparni” in Sanskrit,
“Sarswati” in Hindi and “Swaraswataku” in Telugu. The name “Gotu Kola” is, in
fact, the vernacular term in the Sinhalese language of Sri Lanka and literally
translates to “cup-shaped leaf”, describing the characteristic rounded and
hemispherical form of the leaves.
This perennial herb thrives in tropical, wet and swampy
regions of South Asia, in countries such as India, Sri Lanka, Nepal, Bhutan,
Indonesia, Malaysia, Thailand, Vietnam and China. It is essentially a short
creeper, that grows up to a height of 4 to 18 inches, bearing vibrant green
leaves, thin, slender reddish-brown stems. Upon developing, this shrub produces
bright white, crimson or purple coloured flowers, which bud into small,
oval-shaped fruits with prominent reticulate markings.
Vallarai keerai is a popular green leafy vegetable utilised
extensively in conventional South Indian cooking. Although the lush, verdant
leaves do not carry any prominent aroma or flavour, being tasteless and
odourless, they can be easily incorporated into dishes along with spices, to
make vallarai keerai kootu or dal, vallarai keerai thuvayal (a thick, coarse
chutney variant), as well as salads, soups, idlis, dosas and sambhar.
The other segments of the plant, namely the stem, flowers
and fruits are also used in numerous natural home remedies for skin ailments
like eczema, boosting memory, aiding in digestion, in Ayurveda practice in
India as well as in traditional Chinese medicine.
While native to warm, moist environments in Asian nations,
gotu kola or vallarai keerai is today being widely cultivated across the globe,
in Western regions of North America, Europe and even parts of Australia, owing
to its rich nutritional profile and vast benefits for wellness. It is also
being sold in the form of herbal supplemental capsules, tablets and powders, to
uplift overall health.
Vallarai Keerai Nutrition Facts:
A flourishing herbal wonder, vallarai keerai abounds in
Vitamin C. It is also low in calories to help maintain body weight and supplies
adequate essential dietary fibers and proteins. Furthermore, it also offers the
key spectrum of B vitamins to regulate metabolism and cellular energy
requirements.
The following is the nutritional value of vallarai keerai or
gotu kola, per 100 g, according to the data provided by the USDA Nutrient
Database (United States Department of Agriculture):
Energy 15 kcal
Macronutrients:
Carbohydrates 3.2 g
Dietary fiber 1 g
Fat 0.04 g
Protein 2.76 g
Micronutrients:
Vitamins:
Thiamine (B1) 3%
Riboflavin (B2) 2%
Niacin (B3) 1%
Vitamin B6 3%
Vitamin C 73%
Minerals:
Iron 1%
Magnesium 2%
Manganese 1%
Phosphorus 2%
Potassium 5%
Sodium 0%
Zinc 1%
Vallarai Keerai also comprises ample potassium which is
sufficient for the daily requirement of adults. Other vital trace minerals in
this natural herb include phosphorus, copper, iron, calcium, magnesium and
zinc. Also Read: Zinc: Functions, Food Sources, Deficiency And Toxicity
Furthermore, vallarai keerai is a treasure trove of potent
antioxidants such as saponins or triterpenoids, flavonoids, polyphenols,
tannins, in addition to brahmoside, brahminoside and centelloside, which are
responsible for its positive modulating effects on the Central Nervous System
(CNS).
Vallarai Keerai Benefits For Health:
Improves Brain Functions
The unique combination of beneficial compounds in vallarai
keerai – brahmoside, brahminoside and centelloside assist in elevating memory,
concentration and intellect. Consuming a small portion of vallarai keerai as
part of daily diet stimulates the neurotransmitter activity in the CNS, thereby
ensuring normal relay of nerve signals from the brain to the other organs in
the body, as well as heightened cognitive abilities.
Boosts Immune System
Consuming just a moderate quantity of vallarai keerai will
satisfy the daily vitamin C requirement in healthy adults. Vitamin C not only
functions in enhancing iron absorption for enhanced blood circulation but also
works to improve immunity by white blood cells in the system. In addition,
vitamin C is obligatory for growth and development of all body tissues and a
key antioxidant for removing toxins from the system. Also Read: Kadha: Brew
These Traditional Concoctions Right Now, To Boost Immunity And Fight Infections
Maintains Heart Health
Being intrinsically high in potassium levels, vallarai
keerai assists in the maintenance of normal blood pressure. It also functions
in promoting cardiac muscle activity, lowers the amounts of bad LDL cholesterol
and raises levels of good HDL cholesterol. Moreover, this herb is very
advantageous in preventing instances of heart attacks and stroke and thereby
contributes to a longer and healthier lifespan.
Relaxes Muscle Cramps
Vallarai keerai is bestowed with the key minerals for
optimal muscle function – magnesium and manganese. The significantly high
mineral content in vallarai keerai makes it an ideal option to provide relief
from muscle sores and cramps. Moreover, post a high-intensity workout, when
muscles in the arms and legs are strained, eating a salad with gotu kola can
instantly alleviate symptoms of pain and discomfort.
Treats Constipation
Vallarai keerai comprises valuable dietary fibers which
ensure proper bowel movement upon ingestion of heavy meals. This is crucial to
regulate kidney function and filter out all the toxic waste products upon
digestion of food and assimilation of required nutrients. Consuming some
vallarai keerai soup also efficiently relieves intestinal conditions like
constipation and indigestion.
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