Packed with more vitamins and minerals than many supermarket greens, amaranth leaves are nature’s hidden superfood. These tender, slightly nutty greens aren’t just delicious – they deliver 10x more calcium than lettuce, double the iron of kale, and a whopping 950% of your daily vitamin K needs in just one serving! From strengthening bones to fighting anemia, these ancient leaves offer modern health solutions. Let’s explore why this humble green deserves a starring role in your diet! as Amaranth greens benefits.
What Are Amaranth Greens?
Amaranth greens (Amaranthus spp.), also known as Chinese spinach, callaloo, or keerai which are nutritious leafy vegetables widely and it is consumed in Asia, Africa, and the Caribbean. These tender, slightly earthy green vegetables belong to the Amaranthaceae family, which includes quinoa and beets.
Why Are Amaranth Greens Special?
Amaranth greens benefits
- Nutrient Powerhouse: Packed with vitamins A, C, K, iron, calcium, and protein—often surpassing spinach and kale.
- Ancient Superfood: Cultivated for over 8,000 years by the Aztecs and still a staple in global cuisines.
- Versatile in Cooking: Used in stir-fries, soups, stews, and salads for a mild, slightly nutty flavor.
Amaranth greens are not just delicious for flooding but also a budget-friendly, sustainable superfood for boosting health. 🌿
Nutritional Value of Amaranth Greens (Per 100g Raw)
Amaranth greens (Amaranthus spp.), also called Chinese spinach or callaloo, are a powerhouse of nutrients. Below is their detailed nutritional profile based on USDA and research data:
| Nutrient | Amount (per 100g) | % Daily Value (DV) |
|---|---|---|
| Calories | 23 kcal | 1% |
| Protein | 2.5g | 5% |
| Carbohydrates | 4g | 1% |
| Fiber | 2.2g | 9% |
| Fat | 0.3g | <1% |
| Vitamin A | 2917 IU | 58% DV |
| Vitamin C | 43mg | 70% DV |
| Vitamin K | 1140µg | 950% DV |
| Folate (B9) | 85µg | 21% DV |
| Calcium | 215mg | 21% DV |
| Iron | 2.3mg | 13% DV |
| Magnesium | 55mg | 14% DV |
| Potassium | 611mg | 13% DV |
(Source: USDA FoodData Central, nutrition studies)
Amaranth Greens vs. Other Leafy Greens (per 100g raw),
Let’s highlight the nutritional superiority of amaranth green vegetables in comparison to other green vegetables, spinach, kale, lettuce, and Swiss chard
| Nutrient | Amaranth Greens | Spinach | Kale | Lettuce (Romaine) | Swiss Chard |
|---|---|---|---|---|---|
| Calories | 23 kcal | 23 kcal | 35 kcal | 17 kcal | 19 kcal |
| Protein | 2.5g | 2.9g | 2.9g | 1.2g | 1.8g |
| Fiber | 2.2g | 2.2g | 4.1g | 2.1g | 1.6g |
| Vitamin A | 2917 IU (58% DV) | 9377 IU (188% DV) | 9990 IU (200% DV) | 8710 IU (174% DV) | 6116 IU (122% DV) |
| Vitamin C | 43mg (70% DV) | 28mg (47% DV) | 93mg (155% DV) | 4mg (7% DV) | 30mg (50% DV) |
| Vitamin K | 1140µg (950% DV) | 483µg (402% DV) | 704µg (587% DV) | 103µg (86% DV) | 830µg (692% DV) |
| Calcium | 215mg (21% DV) | 99mg (10% DV) | 254mg (25% DV) | 33mg (3% DV) | 51mg (5% DV) |
| Iron | 2.3mg (13% DV) | 2.7mg (15% DV) | 1.6mg (9% DV) | 0.7mg (4% DV) | 1.8mg (10% DV) |
| Potassium | 611mg (13% DV) | 558mg (12% DV) | 348mg (7% DV) | 247mg (5% DV) | 379mg (8% DV) |
Top Health Benefits of Amaranth Greens
Amaranth greens aren’t just a culinary delight—they’re a nutritional powerhouse with science-backed health benefits. Here’s why you should add them to your diet:
Stacked with supplements
Amaranth leaves are regarded as a rich source of phytonutrients as well as most cancers prevention dealers which assist to convey down aggravation within the body and provide nourishment to keep up with in fashionable health.
Strengthens Bones & Prevents Osteoporosis
It helps to make strong bones and prevent osteoporosis, and it’s ideal for postmenopausal women, the elderly, and growing children
- Rich in Calcium (215mg/100g) – Comparable to dairy, ideal for lactose-intolerant individuals.
- Extremely High in Vitamin K (950% DV) – Enhances calcium absorption and reduces fracture risk.
- Contains Magnesium & Phosphorus – Supports bone mineralization.
Low calories
- Only 23 calories per 100g, making it perfect for weight management.
The serving of one hundred grams of amaranth leaves offers 23 calories. Little piece of fat and no cholesterol content makes it a great nourishment for people who are involved about weight or weight loss.
High in Plant-Based Protein & Fiber
They are Rare for leafy greens, great for vegans. This insoluble fiber offers distinctive clinical benefits. It assists with bringing down weight loss and helps to reduce coronary disease because it lowers LDL cholesterol in the blood. Nutritionists recommend the intake of amaranth leaves in the diet for those overseeing weight and hypertension.
You can find 2.5g protein per 100g, and 2.2g fiber, which Aids digestion and gut health.
Treat weakness
A cup of Amaranth leaves offers 29% of daily suggested admission of iron. Iron is expected for advent of pink platelets and moreover predicted for cellular digestion. Alongside amaranth leaves, upload L-ascorbic acid to work with the best assimilation of iron in blood. Add lemon with amaranth leaves with a glass of squeezed orange.
Boosts Immunity & Fights Infections
Water-soluble vitamins have high protection against infections. A serving of a hundred grams gprocessof everyday prerequisite of L-ascorbic acid, a water-soluble nutrient, helps combat infections. It likewise brings down the effect of unfastened revolutionary climatic effects in maturing and malignant growth.
- Rich in Beta-Carotene – Converts to vitamin A, protecting mucous membranes (first line of defense).
- High Vitamin C (70% DV) – Stimulates white blood cell production.
- Antiviral & Antibacterial Properties – Studies show extracts combat E. coli and herpes simplex virus.
Rich in Vitamins
Amaranth leaves are rich in vitamin sources. Most of them are
- Vitamin K (950% DV): Critical for blood clotting and bone health.
- Vitamin A (58% DV): Supports vision, immunity, and skin health.
- Vitamin C (70% DV): Boosts immunity and collagen production.
Vitamin A
Amaranth leaves provide first-rate Vitamin A. A cup of amaranth leaves offers ninety % of the daily requirement of this antioxidative nutrient. It is stacked with flavonoid polyphenolic cell reinforcement, for example, zeaxanthin, beta carotene, and lutein, giving a shielding layer against oxidative pressure added approximately by way of unfastened the extremists. This nutrient is predicted to maintain sound pores and skin and imaginative and prescient well health. It moreover safeguards mouth and cell breakdowns inside the lungs.
Vitamin K
Amaranth leaves are plentiful in Vitamin Kwhichat is important for bone wellness. It improves osteoblastic action and gives a boost to bone mass. It is useful for people with Alzheimer’s disease because it controls brain damage in the cerebrum.
Vitamin B content
Amaranth leaves are loaded with vitamin B. It offers riboflavin, folates, thiamin, niacin, and Vitamin B6. It forestalls birth absconds in infants and is predicted for physical and emotional wellbeing.
Mineral-Dense
Lots of essential minerals can be found in these leafy vegetables. Most healthful minerals are ;
- Calcium (21% DV): Strengthens bones—ideal for lactose-intolerant individuals.
- Iron (13% DV): Combats anemia; pair with vitamin C for better absorption.
- Magnesium (14% DV): Regulates muscle and nerve function.
- Potassium: stacked with potassium for keeping up with notable coronary health.
High in Plant-Based Protein & Fiber
Other than grain, amaranth leaves are likewise high in protein. Protfrom plant sourcesesourcessidered to be lots higher than animal resources because it has no cholesterol and are extremely fat.
- 2.5g protein per 100g: Rare for leafy greens, great for vegans.
Improves skin and hair
Amaranth leaves comprise lysine, an amino corrosive predicted for the creation of energy and calcium ingestion. It improves hair, advances pores and skin health. It is high for individ,uals exmayperiencontributeng balding and turning diseaseeir hair tone.
- Vitamin A (58% DV) – Reduces acne and wrinkles by boosting collagen.
- Antioxidants (Quercetin, Rutin) – Protect against UV damage.
- Iron & Protein – Prevents hair loss and strengthens follicles.
Improves Heart Health & Lowers Blood Pressure
Amaranth passes on assists with diminishing high cholesterol, which might be responsible for heart diseases. It brings down high blood pressure and lessens the possibilities of coronary episodes. So it helps to improve heart health and also lower blood pressure
- Potassium (611mg/100g) – Counters sodium effects, reducing hypertension risk.
- Dietary Nitrates – Improve blood vessel dilation (similar to beetroot).
- Phytosterols – Lower LDL (“bad”) cholesterol by blocking absorption.
Furthermore, it contains the insoluble Fiber (2.2g) that binds to bile acids, further reducing cholesterol, keeping heart and blood pressure
Sufficiency of calcium
Amaranth leaves have high calcium content, beneficial for individuals with osteoarthritis, osteoporosis, and different bone-associated medical problems associated with a lack of calcium.
May Help Manage Diabetes
Admission of amaranth leaves stifle hunger, being rich in protein. A diet rich in protein conceals of urge for food as it increases insulin levels in the blood and increases satiety. Alpha-Lipoic Acid contain on it also improve the insulin sensitivity and keep low glycemic index
- Alpha-Lipoic Acid – An antioxidant shown to improve insulin sensitivity.
- Low Glycemic Index – Doesn’t spike blood sugar.
Anti-Cancer Potential
also contain some content like squalene that is responsible for tumor growth and some antioxidants like lutein, beta-carotene help to remove free radicals from our body
- Contains Squalene – A compound studied for inhibiting tumor growth.
- Antioxidants (Lutein, Beta-Carotene) – Neutralize free radicals linked to cancer.
(Research: Amaranth peptides showed anti-colon cancer activity in lab studies.)
Conclusion
Amaranth greens stand out as one of the most nutrient-dense leafy greens, offering exceptional health benefits that surpass even popular choices like spinach and kale. From boosting immunity with vitamin C to strengthening bones with calcium and vitamin K, these versatile leaves are a must-add to any healthy diet. Their high iron and protein content makes them ideal for vegetarians and vegans, while their low-calorie, high-fiber profile supports weight management and digestion.
Whether you’re looking to improve heart health, combat anemia, or enhance skin and hair, amaranth greens deliver powerful nutrition in every bite. Try them in stir-fries, soups, or salads to enjoy their mild, earthy flavor and superfood benefits.
Don’t miss out on this ancient superfood—add amaranth greens to your meals today and experience their natural health-boosting power!