1. Introduction / Summary

You don’t have to spend a fortune on citrus fruits to boost your immune system. In Vietnam, a common leafy vegetable called Malabar spinach (sweet leaf or katuk) offers even more vitamin C than oranges — and it only costs a few thousand dong per bunch.

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2. Nutritional Highlights

Rau ngót contains up to 185 mg of vitamin C per 100 grams, which is three to four times more than what’s found in the same amount of oranges or lemons. In addition, it’s rich in:

• Protein (surprisingly high for a vegetable)

• Vitamin A and B-complex

• Iron, calcium, and fiber

These nutrients make rau ngót a superfood in disguise.

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3. Expert Insight

“Malabar spinach is often overlooked because of how common it is, but it’s one of the most nutritious vegetables we have,” said Dr. Le Thi Mai, a nutritionist in Hanoi. “It’s especially good for boosting the immune system, supporting recovery after illness, and improving skin health.”

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4. Culinary Uses

In Vietnamese households, rau ngót is most commonly used in soups, especially with pork or shrimp. Its mild, slightly sweet taste makes it a favorite for both children and adults. It’s also easy to prepare — just rinse, shred, and simmer.

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5. Health Benefits

• Strengthens immunity thanks to high vitamin C

• Supports postpartum recovery (traditionally used for new mothers)

• Aids digestion with its fiber content

• Promotes healthy skin and tissue repair

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6. Doctor’s Recommendation

Health experts recommend eating rau ngót at least once or twice a week, especially during cold and flu season. It’s a natural, low-cost way to protect your health and get essential nutrients.