Updated: Aug 16
Ulam Raja, also known as cosmos caudatus or the "King's Salad" is a remarkable plant that offers both culinary delights and valuable health benefits. Originating from Latin America, Ulam Raja is a popular herb used in traditional cuisines, particularly in Malaysia and Indonesia.
In the culinary realm, Ulam Raja adds a unique and refreshing taste to salads and various dishes. Its tender leaves have a mild peppery flavour, complementing other ingredients and enhancing the overall taste of the meal.
"Lesser known on the West, Ulam Raja (Cosmos caudatus) is a global herb and goes by many names: Wild Cosmos, Cosmos, Ulam Raja, Pelampong, 帝皇乌蓝."
Potentially anti-diabetic and anti-hypertensive Ulam Raja is rich in essential polyphenols that contribute to its potential health-enhancing properties. One of the key polyphenols found in Ulam Raja is quercetin, a flavonoid with potent antioxidant effects. Other bioactive compounds include kaempferol, cholorogenic acid, caffeic acid, catechin and rutin, that also exhibit antioxidant properties and contribute to overall well-being.
Ulam Raja is a source of essential vitamins and minerals, including vitamin C, vitamin A, calcium, and iron, which play vital roles in supporting immune health, vision, and bone strength.
"With its intense, somewhat medicinal flavour, ulam raja has been likened to arugula and can be used raw or cooked."
As part of a nutritionally rich, whole health lifestyle, at The Whole Health Practice we advocate enjoying herbs (and spices) as a regular part of one’s diet. While some herbs have shown positive results for specific health outcomes, nutrition science and the interaction of polyphenols from different plant sources is incredibly complex. Enjoy a healthy eating pattern with a variety of herbs, spices and whole foods that work in synergy to promote maximum health. Think fruits, berries, beans, vegetables, and whole grains; add colour to your dishes wherever possible.
Incorporating Ulam Raja into your culinary repertoire not only adds a burst of flavour to your meals but also provides valuable nutrients and health-boosting polyphenols. Embrace the "King's Salad" in your cooking and discover the delightful tastes and potential wellness benefits it brings to your table.
More than just taste, herbs can bring health and joy to our lives. Read on for our complete collection of articles, recipes and more...
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Cheng SH, Barakatun-Nisak MY, Anthony J, Ismail A. Potential medicinal benefits of Cosmos caudatus (Ulam Raja): A scoping review. J Res Med Sci. 2015 Oct;20(10):1000-6. doi: 10.4103/1735-1995.172796. PMID: 26929767; PMCID: PMC4746859.