Amaranth Leaves (Raw)
Amaranth leaves are a nutrient-rich green that offers a variety of essential vitamins and minerals. With their mild, slightly earthy flavor, they make an excellent addition to salads, soups, or stir-fries. Below is a breakdown of the nutritional benefits found in 100g of raw amaranth leaves:
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 23 kcal |
| Protein | 2.46 g |
| Fat | 0.33 g |
| Saturated Fat | 0.091 g |
| Carbohydrates | 4.02 g |
| Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 215 mg |
| Iron | 2.32 mg |
| Magnesium | 55 mg |
| Phosphorus | 50 mg |
| Potassium | 611 mg |
| Sodium | 20 mg |
| Zinc | 0.9 mg |
| Copper | 0.162 mcg |
| Manganese | 0.885 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 43.3 mg |
| Thiamin (B1) | 0.027 mg |
| Riboflavin (B2) | 0.158 mg |
| Niacin (B3) | 0.658 mg |
| Vitamin B6 | 0.192 mg |
| Folate | 85 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 146 mcg |
| Vitamin E | 0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits:
Amaranth leaves are not only low in calories but also packed with essential nutrients. They are particularly rich in vitamin C and calcium, making them an excellent choice for promoting a healthy immune system and supporting bone health. Additionally, the iron and magnesium content in these leaves helps with energy production and muscle function.
Dietary Considerations:
Amaranth leaves are naturally gluten-free, making them a suitable option for those following a gluten-free diet. They are also vegan and provide a plant-based source of essential vitamins and minerals. With minimal fat content, they fit well within low-fat or heart-healthy eating plans. However, their sodium content is low, which makes them a great choice for those managing blood pressure levels.
Cooking Tips:
To incorporate raw amaranth leaves into your meals, simply wash them thoroughly to remove any dirt or pesticides. They can be eaten raw in salads, or lightly sautéed, steamed, or added to soups and stews. The leaves cook down quickly, so they are best added towards the end of the cooking process to preserve their bright color and nutritional value.
Conclusion:
Amaranth leaves are a versatile, nutrient-dense green that can be easily added to a wide range of dishes. With their high content of vitamin C, calcium, and iron, they offer significant health benefits while being low in calories and fat. Perfect for those looking to enhance the nutritional profile of their meals with a quick and easy addition, amaranth leaves are truly a powerhouse ingredient.
