Nutritive Values of Ulam ............................................. by Koon 
Hup

As mentioned earlier by the editor, I have promised a monthly article on ULAM.  
In the previous issue of Nature's Voice, I had tabulated the nutritive values of 
10 common ulams, namely, Mengkudu (Morinda elliptica), Pegaga (Hydrocotyl 
asiatica), Silom (Oenanthe javanica), Ulam Raja (Cosmos caudatus), Jering 
(Pithecellobium jiringa), Bendir (Hibiscus esculentum), Kacang Botor 
(Phosphocarpus tetragonolobus), Kacang Panjang (Vigna sinensis), Peria 
(Momordica charantia) and Petai (Parkia speciosa).  This list is by no means 
exhaustive and I have over a hundred species in my compilation.  As indicated in 
the table, ulams, such as those mentioned, are not only rich in vitamins, but 
they also have high contents of minerals like Calcium, Phosphorous, Iron, 
Sodium, Potassium and many more trace elements.

What are Ulams in the first place?  They are basically vegetables (plant 
components --- be it flowers, leaves, shoots, stems and even roots) that are 
mostly consumed raw.  Some requires very simple preparation such as blanching in 
hot water or quick boiling.  Others may require some elaborate culinary skills 
to conjure up mouth-watering kerabus but the effort is well worth the while.  
Our Ulams are somewhat equivalent to the western counterpart --- the salads.   
While salads are tossed in dressings of many kinds, ulams are generally consumed 
with a wide variety of condiments, the most common ones are sambal belacan, budu 
and cincalok.  In a later article, I'll elaborate on these condiments and 
perhaps include some recipes to spice up your meals and to whet up a hearty 
appetite.

It is common knowledge that ulams are a store house for vitamins, minerals and 
even fibre (often referred to as Vitamin F), but many may not be aware of their 
medicinal values.  The more traditional Chinese believe that an illness is a 
result of an imbalance of Yings and Yangs.  You'll be surprised that there are 
ying ulams as well as yang ulams.  Other diseases and disorders arise from 
vitamin and mineral deficiencies and ulam can come to the rescue.  Recent 
findings revealed that phytochemicals can rejuvenate ailing bodies.   I came 
across a book written by  


Dr. Tan Chiow Fei (a Taiwanese biochemist, now residing in the United States of 
America) and was fascinated by the wide spectrum of beneficial phytochemicals.

Phytochemicals are essentially chemicals naturally present in plants and can be 
extracted for pharmaceutical purposes.  Of course there are toxic phytochemicals 
as well --- Ipoh poison, Tuba, Hydocyanic acids, just to name a few.  It is 
therefore essential to know your ulams before eating them.  Although it is best 
to consume ulam raw, some ulam requires blanching in hot water so as to denature 
the toxic phytochemicals present.  Others may require a longer boiling time 
before the phytotoxins can be denatured.

There are ulams with high alkaloid contents that can be beneficial to those 
suffering from constipation or diarrhoea depending upon the types of alkaloid 
present.  There are some with antiseptic properties and those with antibiotic 
properties good for minor infections.  Quite a few ulams are known to be anti-
inflammatory and yet a few with anti-spasmodic properties.  Some are calming as 
well as soothing.   Some on my list has the capability to reduce hypertension 
while there are those that help in hypo tension cases.  Many contains aromatics 
and essential oils that relieve upset stomachs and some can help the body 
eliminate accumulated gas in the stomach and intestines.  I once took a bunch of 
Chemumat (Micromelum hirsutum) and was happily farting for the whole week.  What 
may open the eyes and convert non-ulam consumers to ulam-crazed individuals is 
that there are known ulams with aphrodisiac values.

Ulam consumption should be encouraged as it promotes health.  Ulams are easily 
available anywhere and are cheap.  They can also be easily cultivated in pots or 
grown along the fences and the backyards with minimum care and maintenance.  
They do not have cholesterol and in fact capable of lowering blood cholesterols.  
Besides, there is a wide choice of ulam to choose from.  If you just take an 
ulam a day, you'll have plenty to choose from without having to eat the same 
ulam for more than 3 months! Now that is biodiversity!
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