Amaranth Leaves (Cooked, Blanched, Drained with Salt)
Amaranth leaves, when cooked, blanched, and drained with a hint of salt, offer a nutritious and flavorful addition to your meals. Known for their versatility and health benefits, these leaves are an excellent source of plant-based nutrients. Rich in vitamins, minerals, and antioxidants, amaranth leaves have long been a staple in various cultures around the world.
Nutritional Breakdown
Below is a detailed overview of the nutritional content found in cooked and blanched amaranth leaves, which have been drained and seasoned with a pinch of salt:
| Nutrient | Amount per 100g |
|---|---|
| Energy | 21 kcal |
| Protein | 2.11 g |
| Total Fat | 0.18 g |
| Saturated Fat | 0.05 g |
| Carbohydrates | 4.11 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 209 mg |
| Iron | 2.26 mg |
| Magnesium | 55 mg |
| Phosphorus | 72.0 mg |
| Potassium | 641 mg |
| Sodium | 257 mg |
| Zinc | 0.88 mg |
| Copper | 0.158 mcg |
| Manganese | 0.861 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 41.1 mg |
| Thiamin (Vitamin B1) | 0.02 mg |
| Riboflavin (Vitamin B2) | 0.134 mg |
| Niacin (Vitamin B3) | 0.559 mg |
| Vitamin B6 | 0.177 mg |
| Folate | 57.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 139 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Amaranth leaves are naturally free from common allergens such as gluten, dairy, nuts, and soy. However, as with any food, individuals with specific allergies should consult with a healthcare professional before consuming new foods.
Dietary Preferences
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low in Calories: Yes
- Low in Fat: Yes
- Rich in Vitamins & Minerals: Yes
These leaves are an ideal choice for anyone following plant-based or gluten-free diets. They are naturally low in calories and fats, making them a suitable option for weight management while offering a boost of essential nutrients. The high levels of calcium, iron, and potassium make them particularly beneficial for those seeking to improve bone health, maintain muscle function, or support overall wellbeing.
Health Benefits & Cooking Tips
Amaranth leaves are a great source of antioxidants, which help protect the body from oxidative stress. They are also rich in vitamins such as vitamin A and vitamin C, which support immune function, skin health, and vision. The high potassium content promotes heart health by helping regulate blood pressure.
To prepare amaranth leaves, simply cook them by blanching in hot water for a few minutes, then drain to remove excess moisture. A pinch of salt enhances the flavor, making it a delicious and nutritious side dish or addition to soups, stews, and stir-fries.
Conclusion
Incorporating cooked, blanched amaranth leaves into your meals can be a simple yet effective way to enhance your nutritional intake. With their rich content of vitamins, minerals, and antioxidants, they not only add flavor but also contribute to a balanced and healthy diet. Whether you’re looking to boost your iron levels, improve bone health, or enjoy a low-calorie, plant-based option, amaranth leaves are a fantastic choice to include in your culinary repertoire.
