A natural remedy for various health issues, amaranth leaves have been cultivated for thousands of years.
Amaranth leaves do not receive the love that they deserve and are mostly overshadowed by their popular counterpart - amaranth seeds. But trust me, these humble leafy vegetables are nothing less than a treasure trove of nutrients. And it's certainly not just about the health benefits; they boast a strong flavor as well, that can elevate any dish to a whole new level. That's why they were a staple in ancient diets, especially of the Aztecs and Incas during pre-Columbian times.
In recent times, these leafy veggies have seen a resurgence in their popularity worldwide. So, in this article, we will explore their nutrition profile, health perks, and obviously, some delicious recipes.
Amaranth leaves are a superfood, thanks to their high nutritional content. A 100-gram serving (raw) contains:
Protein: 2.46 grams
Fat: 0.33 grams
Carbohydrates: 4.02 grams
Fiber: 2.2 grams
Vitamin C: 43.6 milligrams
Iron: 2.32 milligrams
Amaranth leaves are a good source of potassium, which can help regulate blood pressure by balancing the effects of sodium in the body. The fibre content in the leaves also contributes to heart health by aiding in cholesterol management.#VerticalFarming #UrbanFarming pic.twitter.com/wZCSUAF5AH
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Besides, these are also a good source of vitamin A, vitamin B-complex, vitamin K, calcium, potassium, and magnesium, along with other antioxidants and phytochemicals.
From Fat to Fit: Amaranth leaves are low in calories (about 23 kcal per 100 grams), and hence are an ideal choice for people on a weight loss journey. Also, being high in dietary fiber, they help keep you full for a long time, restricting your urge to overeat throughout the day. The high fiber content also helps in digestion, which is crucial for maintaining a proper weight.
Happier, Healthier Heart: Include amaranth leaves in your everyday diet, and your heart will thank you with all its - well - heart. High in various antioxidants, these leafy greens help reduce oxidative stress and prevent damage to blood vessels and the heart. Also, they are packed with potassium which helps to balance sodium levels in the body and control blood pressure. On the other hand, studies have found that people who consume amaranth leaves regularly tend to have better cholesterol levels than those who don't. Overall, all these reduce your risk of developing cardiovascular diseases.
Fighting Anemia: Anemia (caused by iron deficiency) is a rising concern worldwide, especially among women. Amaranth leaves are an excellent source of iron and hence are effective at preventing anemia. Vitamin C, present abundantly in these veggies, helps in the absorption of iron in the body. Also, their high folate content helps boost the production of red blood cells, which is crucial for fighting anemia. This is why doctors recommend every woman to consume amaranth leaves at least 4 times a week.
And the list doesn't end here. Apart from these, they also manage diabetes, boost immunity, promote bone strength, and reduce the risk of gut issues.
As already mentioned, amaranth leaves are not only healthy but also incredibly delicious. Thanks to their earthy and slightly peppery flavors, these veggies make a great addition to a variety of dishes. Firstly, they can be easily added to salads or soups and consumed every day. Also, you can make amaranth curry, which goes well with both rice and roti. By mixing finely chopped amaranth leaves with flour, you can prepare delicious parathas and serve them with curd and chutney. On the other hand, they can be made into raita as well.
Nature has everything that you need to stay fit and healthy. And amaranth leaves are a delight for both your taste buds and health.
