All about Nutritious Green Amaranth Leaves

Overview

About Green amaranth leaves

Green amaranth leaves, also known as Amaranthus viridis, have been a staple in various cuisines around the world for centuries. It belongs to the family Amaranthaceae.¹Overview| Researched based study from Plantnet-project.org These amazing greens should take the spotlight on the plate because they are loaded with important nutrients and offer a wide range of health advantages. Both the seeds and the leaves are consumed by humans.

This article will delve into the nutritional profile of green amaranth leaves, explore their potential health benefits, discuss their culinary uses, guide you on how to choose the best leaves, and shed light on any side effects, precautions, and interactions associated with their consumption.

Nutrition

Green amaranth leaves nutrition value

100 grams of raw Amaranth leaves may contain:

• Water – 91.7 g
• Calories – 23 Kcal
• Carbohydrates – 4.02 g (1% of DV)
• Protein – 2.46 g (5% of DV)
• Fat – 0.33 g ²Nutrition| Researched based study from Usda.gov

Minerals

• Potassium – 611 mg (13% of DV)
• Calcium – 215 mg (17% of DV)
• Magnesium – 55 mg (13% of DV)
• Phosphorus – 50 mg (4% of DV)
• Sodium – 20 mg (1% of DV)
• Iron – 2.32 mg (13% of DV)
• Zinc – 0.9 mg (8% of DV)
• Manganese – 0.88 mg (38% of DV)
• Copper – 0.16 mg (18% of DV)
• Selenium – 0.9 µg (2 % of DV)

Vitamins

• Vitamin C – 43.3 mg (48% of DV)
• Niacin – 0.658 mg (4% of DV)
• Vitamin B 6 – 0.192 mg (11% of DV)
• Riboflavin – 0.158 mg (12 % of DV)
• Pantothenic acid – 0.064 mg (1 % of DV)
• Thiamin – 0.027 mg (2 % of DV)
• Vitamin K – 1140 µg (950% of DV)
• Vitamin A – 146 µg (16% of DV)
• Folate – 85 µg (21 % of DV) ³Nutrition| Researched based study from Nutritionvalue.org

(Note: mg – milligrams, g – grams, µg – micrograms, % Daily Value (DV) – How much of a nutrient in a plate of food contributes to a daily diet.)

Health benefits

Health benefits of Green amaranth leaves

Adding green amaranth leaves to one’s diet has the following health benefits:

• Rich in antioxidants
• Boosts immunity
• Enhances bone health
• Promotes heart health
• Used in traditional medicine

Rich in Antioxidants

• Antioxidants found in abundance in green amaranth leaves help the body in destroying free radicals.
• These antioxidants, such as vitamin C, flavonoids, beta-carotene, and phenolic acids, contribute to the prevention of chronic diseases, including heart disease, arthritis, cataracts, neurodegenerative disease, and certain types of cancer.⁴Health benefits| Researched based study from Nlm.nih.gov

Boosts immunity

• The immune system is boosted by the high amount of vitamin C content of green amaranth leaves.⁵Health benefits| Researched based study from Nlm.nih.gov
• Regular consumption can help ward off common illnesses and promote overall well-being.

Enhances bone health

• Vitamin K, which is crucial for strong bones, is abundant in green amaranth leaves.
• Improved calcium absorption and a lower risk of osteoporosis are both benefits of getting enough vitamin K in your diet.⁶Health benefits| Researched based study from Nlm.nih.gov

Promotes heart health

• The potassium content in green amaranth leaves helps maintain healthy blood pressure levels.⁷Health benefits| Researched based study from Cdc.gov
• Regular consumption of green amaranth leaves in the diet may also help people regulate their cholesterol and blood glucose levels and contributes to heart health by reducing the risk of heart disease.⁸Health benefits| Researched based study from Nlm.nih.gov

Used in traditional medicine

• It is traditionally used in Ayurveda, siddha and Chinese medicines to cure various health conditions.⁹Health benefits| Researched based study from Indiabiodiversity.org
• In ayurveda it is used to treat various health conditions like constipation, excessive menstruation, anemia, etc. ¹⁰Health benefits| Researched based study from Ijapr.in

Selection

How to choose them?

When selecting green amaranth leaves, follow these guidelines to ensure their freshness and quality:

• Look for Vibrant Leaves – Pick leaves that have a vibrant green color and appear to be in good shape. Avoid wilted, yellowed, or bruised leaves, as they indicate age or damage.
• Check for Firm Stems – The stems should be firm and crisp. Avoid leaves with soft or mushy stems, as they may be a sign of deterioration.¹¹Selection| Researched based study from Foodprint.org
• Choose Organic or Locally Sourced products – Whenever possible, choose organic green amaranth leaves to minimize exposure to pesticides. To assure freshness and support local agriculture, consider purchasing them at nearby farmers’ markets.

Uses

Culinary uses

Green amaranth leaves are adaptable and can be put into a variety of culinary dishes. Here are few common ways to include them in your meals:

• Salad Ingredient – To increase the nutritious content of your salads, add fresh, green amaranth leaves. For a light and healthful lunch, incorporate them with various greens, veggies, and a light dressing.
• Stir-fries and Curries – Sautee green amaranth leaves with garlic, onions, and your choice of spices to create a delicious stir-fry or curry.¹¹uses| Researched based study from Foodprint.org They pair well with other vegetables and proteins.
• Soups and Stews – Green amaranth leaves can be incorporated into soups and stews to increase their nutritious content. Their vibrant color and delicate flavor can enhance the overall taste of the dish.

Side effects

Green amaranth leaves’ side effects

Although it is typically regarded as harmless, excessive quantities of it may have the following negative effects:

• Stomach pain
• Gas
• Bloating
• Nausea
• Diarrhea
• Vomiting.

Precautions

Precautions

Despite the numerous health advantages of green amaranth leaves, it is crucial to be aware of any potential hazards, safety measures, and interactions:

• Oxalate content – Oxalates, which are found in green amaranth leaves,¹²Precautions| Researched based study from Nlm.nih.gov could cause kidney stones in some people. Those with a history of kidney stones or are at risk of getting them, should eat oxalate-rich foods in moderation.¹³Precautions| Researched based study from Mayoclinic.org
• Allergic reactions – Amaranth leaves may rarely result in allergic reactions in few people. After taking them, if you suffer any unfavorable symptoms like swelling, itching, or trouble breathing, stop using them and get medical help.

Interactions

Interactions

Interaction with Blood thinners or anti platelet drugs

• Consuming more vitamin K-rich foods can decrease the effectiveness of some medications, such as warfarin, and perhaps raise the possibility of blood clots.¹⁴Interactions| Researched based study from Heart.org People taking medications, especially blood thinners or antiplatelet drugs, should consult their healthcare provider before consuming green amaranth leaves as it contains high vitamin K content.¹⁵Interactions| Researched based study from Heart.org

Bottom line

The Bottom Line

The nutritional advantages of green amaranth leaves can improve general health and well-being. With their high content of vitamins, minerals, and antioxidants, these versatile greens can be incorporated into various dishes to enhance flavor and boost nutritional value. However, it is crucial to exercise caution and be aware of potential side effects, especially for individuals with specific health conditions or on certain medications. Having said that, a diet that focuses on a single item should be avoided in favor of one that includes a variety of nutrient-dense meals.