Waterleaf (Bɔkɔboko): Nutrition, Traditional Uses and What the Evidence Shows

By Dr. Francis Kutin, ND, MPH | Naturopathic Physician and Medical Science Communicator | BF Naturopathic Health Care and Research, Agona Duakwa, Central Region, Ghana
Last reviewed: 28 October 2026

Educational information only. This article is not medical advice. Waterleaf is a nutritious vegetable, not a proven treatment for any disease. If you have anaemia, diabetes, high blood pressure, kidney stones or any other illness, see a qualified health worker and keep taking your prescribed treatment.

Many people pull up waterleaf (Talinum triangulare) as a garden weed, but across West Africa it is a loved leafy vegetable. In Ghana it is known in Twi as Bɔkɔboko (also given as Abɔdwe), and it grows easily in home gardens and on farms, especially in the rainy season. It is eaten in soups and stews, and traditional healers use it for many complaints. Is it really an “underrated superfood”? Here is what the research shows, and what to watch out for.

Key Takeaways

• Waterleaf is an affordable, nutritious leafy vegetable that adds fibre, vitamins and minerals to meals.
• It is about 90% water, so figures like “22 to 30% protein” refer to dried leaves, not the fresh vegetable you eat.
• Most health claims come from laboratory and animal studies. There are no good human trials showing it treats any disease.
• Waterleaf is high in oxalate, which can contribute to kidney stones. Light cooking reduces oxalate.
• It should never replace treatment for anaemia, diabetes, high blood pressure, sickle cell disease or other conditions.

What Is Waterleaf?

Waterleaf is a fleshy, tender, mucilaginous (slightly slimy) green that is native to the tropics of Africa and the Americas and is now grown widely in West Africa and parts of Asia. Both the leaves and the tender stems are eaten. It belongs to the same family as purslane. In Ghana it is often added to stews, sauces and soups, where it thickens the dish and adds flavour.

Nutrition: What Is in Waterleaf?

Analyses show that waterleaf leaves contain fibre, protein, vitamin C, vitamin E, beta-carotene, and minerals such as calcium, iron, potassium and magnesium. They also contain plant compounds such as flavonoids, saponins and tannins, and small amounts of plant omega-3 fat (alpha-linolenic acid).

Some points to keep in mind:

• Protein figures are for dried leaves. Studies reporting about 22 to 32% protein measured dried leaf material. Fresh waterleaf is roughly 90% water, so a serving gives a modest amount of protein. Eat it with beans, fish, eggs or meat.
• Nutrient levels vary with soil, season, age of the plant and how it is cooked. Vitamin C falls with long cooking.
• Anti-nutrients: Waterleaf contains oxalate, tannins, saponins and phytate. Oxalate can bind calcium and iron and reduce how much your body absorbs, so waterleaf is not as good a source of calcium or iron as the raw numbers suggest.

What Does the Research Say?

Reviews of the research describe antioxidant, antidiabetic, anti-inflammatory, liver-protective, antiulcer and brain-protective effects in laboratory studies and animals. These are interesting early findings, but no good human trials have shown that waterleaf treats or prevents these conditions. Here is how the common claims compare with the evidence:

Claim	What the evidence shows
Good source of nutrients and fibre	Supported, though absorption of calcium and iron is reduced by oxalate.
Helps digestion and constipation	Plausible because of its fibre and water content. Not tested in trials.
Lowers blood sugar	Animal studies only. Not proven in people with diabetes.
Protects the liver	Seen in animal studies of liver injury. Not proven in people.
Builds blood and treats anaemia	Some animal findings. Anaemia has many causes, and oxalate reduces iron absorption.
Lowers blood pressure and protects the heart	No reliable human evidence.
Strengthens bones	It contains calcium, but oxalate reduces how much is absorbed. Not proven to strengthen bones.
“Detoxifies the body”	No scientific meaning. The liver and kidneys do the detoxifying.
Weight loss	It is low in calories, so it can fit a healthy diet, but there is no proof that it causes weight loss.
Prevents or treats arthritis, sickle cell disease, Alzheimer’s disease, dementia	Not proven. Laboratory work only, or no research at all. It should not be used for these conditions.

Safety and Precautions

• Kidney stones: Waterleaf is high in oxalate, much of it in a soluble form that the body absorbs readily. People who have had kidney stones, or have kidney disease, should limit it and ask a health worker. Cooking removes a good part of the soluble oxalate, so lightly boiling and discarding the water helps.
• Raw juice and large amounts: Some analyses report small amounts of cyanide-producing compounds and large amounts of oxalate and saponins. For this reason, avoid eating large quantities raw, and avoid drinking raw waterleaf juice daily.
• Calcium and iron absorption: If you rely on greens for iron or calcium, eat a variety and pair them with vitamin C foods such as tomatoes and citrus.
• Medicines: If you take medicine for diabetes or blood pressure, waterleaf in normal food amounts is fine, but do not use it as a substitute. Ask your health worker before using concentrated extracts or large amounts.
• Pregnancy and breastfeeding: Normal food amounts are traditional, but safety of concentrated extracts is not established.
• Washing: Wash leaves well. Plants grown near drains or polluted water can carry germs and contaminants.

How to Prepare Waterleaf

• Light cooking is best: Boil or steam for a few minutes. This keeps flavour and most nutrients and reduces oxalate. Avoid very long cooking, which destroys vitamin C.
• Soups and stews: Add to light soup, palm nut soup or stews with fish, beans or meat.
• With vegetables: Boil briefly with garden eggs and tomatoes, and serve with yam, plantain, rice or a small portion of banku or kenkey.
• Raw juice: We do not recommend regular raw waterleaf juice or smoothies. If you try it, keep portions small and occasional.

Waterleaf pairs well with other local vegetables. For another nutritious leafy vegetable, read our moringa guide. If you live with diabetes, see how to build balanced Ghanaian meals, and for tiredness that may be linked to anaemia, read Always Tired After Sleeping? 8 Possible Causes.

Frequently Asked Questions

Is waterleaf good for diabetes?
It is a low-calorie vegetable that can be part of a diabetes-friendly meal. It is not a treatment, and you must keep taking your prescribed medicine.

Can waterleaf cure anaemia?
No. Anaemia needs testing to find the cause, such as malaria, worms or poor nutrition, and proper treatment.

Is it safe to eat waterleaf every day?
In normal cooked portions, it is eaten regularly in many homes. People prone to kidney stones should be careful.

Can I eat it raw?
Small amounts in a salad are commonly eaten, but cooking reduces oxalate, so light cooking is better, especially in larger portions.

Does waterleaf help with sickle cell disease or Alzheimer’s disease?
There is no evidence that it does. People with these conditions need medical care.

Final Thoughts

Waterleaf is a humble, affordable and tasty vegetable that deserves a place in Ghanaian meals, and it is well worth growing in your garden. But it is a food, not a “natural multivitamin” or a cure for chronic diseases. Eat it lightly cooked as part of a varied diet, watch your portions if you are prone to kidney stones, and rely on qualified health workers for treating illness. Further research in Ghana and across West Africa would help show which traditional uses are worth developing.

Medical Disclaimer: This article is for general educational purposes only and does not replace professional medical advice, diagnosis or treatment. Herbal foods and remedies can cause side effects and interact with medicines. Consult a qualified healthcare professional before using any herb for a health condition. See our full Medical Disclaimer.

References and Further Reading

• A review on bioactive compounds, ethnomedicinal importance and pharmacological activities of Talinum triangulare (Jacq.) Willd. PubMed.
• Talinum fruticosum: a potential multi-value plant: a review. Agricultural Reviews.
• Liang D, Zhou Q, Gong W, et al. Studies on the antioxidant and hepatoprotective activities of polysaccharides from Talinum triangulare. Journal of Ethnopharmacology, 2011;136(2):316–321.
• Oguntibeju OO, Okaiyeto K. Therapeutic potentials and pharmacological properties of Talinum triangulare (Jacq.) Willd. in the treatment and management of diabetes mellitus and other conditions. Plant Science Today, 2021;8(4):1098–1106.

About the Author

Dr. Francis Kutin, ND, MPH, is a naturopathic physician, public health researcher and medical science communicator based at Agona Duakwa in the Central Region of Ghana. He writes about health education, naturopathic health care and evidence-informed wellness through BF Naturopathic Health Care and Research. Contact us.