Amaranth, a nutrient-dense leafy green vegetable, has been used in culinary and traditional medicine for centuries. Rich in vitamins, minerals, and antioxidants, this vegetable offers remarkable heart health, digestion, and immunity benefits. In addition to providing high-quality plant protein, amaranth is rich in calcium, iron, and potassium, which support strong bones and maintain electrolyte balance. The refreshing flavor and rich nutritional value make Amaranth an ideal choice for a healthy diet.
Amaranth leaves are a powerhouse of nutrition, packed with essential vitamins, minerals, and antioxidants for optimal health.
What are Amaranth Leaves?
Amaranth is a nutrient-packed leafy green that is easy to prepare and works well in sweet and savory dishes. It is gluten-free, falls into the category of pseudocereals along with quinoa, millet, and farro, and offers many benefits to the health of people who are avoiding wheat, those with Celiac disease, and anyone looking to add more plant-based nutrients to their diets.
Amaranth leaves are rich in vitamins and minerals, including vitamin A, which promotes healthy eyes, skin, and hair, and is a source of calcium, iron, potassium, magnesium, phosphorus, and B vitamins like folate and riboflavin. They are also an excellent source of antioxidants, such as gallic acid and vanillic acid, which help reduce inflammation and support a healthy immune system.
You can eat amaranth greens fresh as a salad, steam them, or stir-fry them with other veggies, and use them as a substitute for spinach, chard, turnip, and collard greens in recipes. Cooked amaranth leaves make a delicious addition to soups, stews and curries. They are great stuffed into tortillas with cheese to make quesadillas or thrown into pasta or polenta. They also work well as a filling for Italian spinach dumplings or as a substitute for Chinese broccoli with ham hock and jalapeno.
Nutrition Facts of Amaranth Leaves
Amaranth leaves are packed with vitamins, minerals, and phytonutrients. They are also a good source of fiber. This leafy green is a delicious and healthy addition to any meal. It is easy to prepare and tastes similar to spinach. It is also gluten-free.
Nutrition facts for 100 grams (3.5 ounces) of Amaranth Leaves include:
- Beta carotene (β-carotene): 5,800 micrograms
- Calcium (Ca): 215 milligrams
- Carbohydrates (CHO): 4.0 grams
- Fat: 0.3 grams
- Food Energy: 23 Calories
- Food Fiber: 2.5 grams
- Iron (Fe), Ferrum: 2.3 milligrams
- Niacin, C6H5NO2: 0.5 milligrams
- Phosphorus (P): 70 milligrams
- Potassium (K), Kalium: 611 milligrams
- Protein: 2.5 grams
- Riboflavin (vitamin B2): 0.16 milligrams
- Sodium (Na), Natrium: 20 milligrams
- Thiamin (vitamin B1): 0.05 milligrams
- Total carotene (Re): 6,200 micrograms
- Vitamin C: 43 milligrams
- Water: 91.6 grams
Vitamins and Minerals
The nutritional powerhouse that is amaranth leaves, a food known as callaloo in some cultures, offers a wealth of health benefits. They are a good source of Vitamin A, which supports eye health and protects against night blindness; Vitamin C, an antioxidant that boosts the immune system, promotes skin health, and facilitates iron absorption; and potassium, which aids blood pressure regulation. In addition, they contain significant amounts of soluble and insoluble dietary fiber, which can help prevent constipation and other digestive issues.
Regarding minerals, stem amaranth leaves are rich in calcium, magnesium, and potassium and have high amounts of iron, which helps form red blood cells and carries oxygen throughout the body. Additionally, they are a good source of protein, making them an excellent option for vegetarians and vegans.
Fresh amaranth leaves are one of the best sources of vitamin A, providing over 97% of the recommended daily intake in a 100-gram serving. They also contain other important antioxidant vitamins, such as lutein and zeaxanthin. These antioxidants are natural scavengers that reduce oxidative stress in the eyes and play an important role in protecting against eye diseases. Vitamin C is another important nutrient found in amaranth leaves, and a 100-gram serving provides around 70% of the daily recommended intake. It is a water-soluble antioxidant that protects against oxidative stress and boosts the immune system. It can also facilitate wound healing and prevent scurvy.
Health Benefits of Amaranth Leaves
Aside from being a delicious and nutritious addition to any meal, amaranth leaves offer remarkable health benefits. They are loaded with vitamins and minerals and are a good source of dietary fiber. Amaranth contains soluble and insoluble fiber, which helps keep the digestive system working properly and prevents constipation. A cup of cooked amaranth leaves provides 17% of the daily value of fiber.
Amaranth is also gluten-free, making it a good alternative to wheat or other grains for people with celiac disease. It is a very efficient food plant that can help provide a sustainable global food source because it can grow quickly, is heat and drought-tolerant, and can survive where other high-calorie staple foods would struggle to thrive.
According to scientific research, the methanol extract of Amaranthus lividus and Amaranthus tricolor leaves can protect human neuroblastoma SH-SY5Y cells against advanced glycation end-product (AGEs)-induced oxidative stress and cytotoxicity. This is due to several pharmacologically active compounds, such as saponins, protoalkaloids, and betacyans.
Amaranth is also a good source of Vitamin C, which offers 41.1 mg per 100 grams of cooked amaranth leaves, or 46% of the daily value (1). This nutrient is important in immune function, iron absorption, and collagen formation. It also helps the body fight against inflammatory conditions like rheumatoid arthritis and cancer.
Side Effects of Amaranth
Amaranth is a rich source of nutrients, but overconsumption or improper use can lead to potential side effects, affecting health unexpectedly.
High Oxalate Content – Risk of Kidney Stones
Amaranth is high in oxalate, a compound that can crystallize in the kidneys, forming stones. People with a history of kidney stones should limit their consumption to avoid aggravating the condition.
Effects on Mineral Absorption
Anti-nutrient compounds such as phytic acid in amaranth can inhibit the absorption of calcium, iron, and zinc, causing nutritional deficiencies if eaten regularly in large amounts.
Risk of Allergy and Gastrointestinal Reactions
Some people may experience allergic reactions, including rashes, itching, or digestive upset, such as bloating or nausea. Proper preparation can help reduce this risk.
Drug Interactions
People taking anticoagulants should be cautious, as amaranth is rich in vitamin K, which can affect the drug's effectiveness, altering the blood clotting process in the body.
Tips for Choosing Fresh Amaranth
Choosing high-quality amaranth makes your meal more delicious and optimizes its nutritional value. Pay attention to the following important characteristics to ensure that the vegetable meets the standards.
Vivid Color – A Sign of Freshness
Fresh amaranth is usually green or deep purple, without yellowing or brown spots. The more vibrant the leaves, the higher the nutritional content, especially antioxidants and vitamins.
Young, Soft Leaves – Top Quality
Young and soft amaranth leaves are often less fibrous, giving a sweet taste and are easy to digest. Avoid choosing bunches of vegetables with too old or tough stems, as they can cause a rough feeling when eaten.
Natural Smell – Important Criteria
Fresh amaranth will have a light, pleasant herbal smell. If there is a strange or sour smell, the vegetable may have started to spoil.
Check for Crispness – The Secret to Choosing Delicious Vegetables
Gently break the stem; if it has a slight crunch but is not too tough, it is a sign that the vegetable is fresh, nutritious, and delicious.
Tips for Preparing Perfect Amaranth
Properly preparing amaranth helps preserve its flavor, texture, and nutritional value. Here are some tips to optimize the preparation and cooking of this nutritious vegetable.
Soak and Wash Thoroughly – Remove Impurities
Amaranth often has a lot of dirt and pesticide residue. Soak in diluted salt or cold water for about 10 minutes, then rinse several times under running water for optimal cleaning.
Separate Leaves and Stems – Ensure Perfect Texture
Amaranth leaves are tender and cook faster than the stems. When preparing, separate the leaves and stems, then add the stems to cook first to maintain uniformity in the dish.
Quick Blanch – Reduce Oxalate Content
Blanching amaranth in boiling water for about 30 seconds before cooking helps reduce oxalates, increase mineral absorption, and maintain vibrant color.
Avoid Overcooking – Maintain Nutrients
High temperatures over long periods can destroy vitamins and cause vegetables to lose their crispness and sweetness. Stir-fry quickly, steam, or boil lightly to retain their nutritional value.
Tips on Including Amaranth Leaves in Meal
While amaranth seeds are harvested for their grain, the plant also yields beautiful green leaves. These are often found in Asian grocery stores and serve as a nutritious side dish. Typically sauteed with garlic and olive oil, the tender leaves can be enjoyed as a side or tossed into soups. They’re especially popular in China, where amaranth leaves are called xiancai.
Amaranth is a versatile leafy vegetable that’s easy to grow at home. It can tolerate heat, drought and even sandy soil. In fact, it’s been spotted growing in beach sand in Mexico and sidewalk cracks in California. You can plant it in your garden or grow it in containers.
Aside from being a nutritional powerhouse, amaranth is also delicious. The leaves are mild and slightly sweet, and they’re best cooked. They can be treated like kale, and it’s often served with acidity, such as citrus juice or vinegar.
