Here I come with another saag that has been given Godly recognition since ancient times. The tall plants of amaranth have gotten their name from the Greek word ‘Amarantos’ that means “the never-fading” or “one that does not wither”. Amaranth has been a staple food of many civilizations. Red amaranth is one of the many species of amaranth plant. Red amaranth leaves are nutritionally very beneficial and a nature’s gift to your health. In this article, we will learn about the red amaranth leaves benefits, their nutritional value and many more interesting facts.
Also Read – Bathua Leaves Benefits: The Joy of Winter Health
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What is Red Amaranth?
The botanical name of red amaranth is Amaranthus cruentus.
As per Wikipedia, the red amaranth plant originally came from Central Mexico to Nicaragua.
It is a tall herb that grows yearly and gets dark pink flowers.
The plant can reach up to the height of 6 feet (2 meters) and blooms between summer and fall.
Interestingly, in Wayanad, Kerala, some of these plants have been known to reach a height of 13 feet.
Some commonly used names for red amaranth include blood amaranth, purple amaranth, prince’s feather, Mexican grain amaranth, African spinach, Bush greens, and Caterpillar amaranth.
It is known as rajgira (royal grain), ramdana (grain given by Lord Ram), or Chaulai in India.
Red Amaranth Leaves Nutrition
Red amaranth leaves are nutritious leafy greens with a good source of vitamins and minerals.
The detailed breakdown of the red amaranth leaves nutrition per 100 grams is as follows:
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1.) Red Amaranth Leaves Calories:, 23 kcal
2.) Macronutrients
- Protein: 3.93 g
- Total Fat: 0.63 g
- Carbohydrates: 2.37 g
- Dietary Fiber: 4.91 g
3.) Vitamins
- Vitamin A: 3656.4 IU
- Vitamin C: 69-288 mg
- Folate(B9): 29.75 µg
4.) Minerals
- Calcium: 245 mg
- Iron: 7.25 mg
- Magnesium: 177 mg
- Phosphorus: 75.98 mg
- Potassium: 564 mg
- Sodium: 14.58 mg
- Zinc: 1.16 mg
- Copper: 0.22 mg
- Manganese: 2.15 mg
- Selenium: 22.55 µg
Red amaranth leaves are particularly rich in calcium, iron, magnesium, and potassium.
Eating one cup of raw red amaranth leaves (30 grams) can fulfill the daily requirement of 13% to 34% of magnesium and up to 68% of vitamin C.
Red amaranth leaves are naturally gluten-free and a source of high-quality plant-based protein.
Red Amaranth Leaves Benefits
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Red amaranth leaves have been given due importance in various ancient cultures.
Ancient Greek people used to consider red amaranth flowers as a symbol of immortality.
For Aztecs, the amaranth was a divine food since they believed they get supernatural powers from it.
These ancient pearls of wisdom about Amaranth are enough to know that this plant was highly regarded for its nutritional qualities.
Let us look at some of the red amaranth leaves benefits:
1.) Packed with Healthy Nutrients
Red amaranth leaves are considered more beneficial than other varieties due to their unique composition of nutrients and bioactive compounds.
These include special pigments (betalains) and flavonoids that are known to fight harmful molecules in the body.
The leaves have slightly higher levels of vitamin C and antioxidants, compared to green varieties, due to their pigment compounds.
2.) Antioxidants Benefits
Free radicals are known to cause damage to your cells and cause problems like aging, diabetes, heart disease, and even cancer.
Of all the varieties of amaranth leaves, red amaranth leaves have the highest level of antioxidant activity.
The red amaranth leaves contain a type of flavonoid known as anthocyanins responsible for their potent antioxidant properties and vibrant red or purplish color.
The antioxidant properties of leaves help you fight against free radicals, protecting your body and keeping you healthy.
3.) Red Amaranth Leaves Benefits in Diabetes
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Red amaranth leaves can be particularly beneficial for diabetes patients.
They slow down the digestion of sugar and carbohydrates which contain the after-meal spike in blood sugar levels.
People with diabetes must include red amaranth leaves as a part of their regular diet to get better blood sugar control and prevent diabetes-related complications.
4.) Healthy Blood Pressure Benefits
Red amaranth leaves benefit blood pressure by naturally relaxing the blood vessels and improving the blood flow.
The leaves have been shown to work as effectively as certain medicines used to block the enzymes responsible for tightening the blood vessels.
5.) Low-Calorie and Gluten-Free
Red amaranth leaves are a perfect option for someone looking for a healthy, low-fat, and gluten-free addition to their diet.
They also provide natural and high-quality plant-based proteins to your body for repair and growth.
The red amaranth leaves can be a very good option for vegetarians and vegans looking for a rich source of protein.
6.) Protect Your Liver and Kidneys
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Red amaranth leaves benefit your liver and kidneys by protecting them from damage caused by the toxins, such as heavy metals like lead.
The natural compounds in the leaves work to heal and restore these organs.
Research has shown that red amaranth leaf extract can repair damage to liver and kidney tissues, making it a natural remedy for such conditions.
Also Read: Punarnava Benefits for Liver Revitalization
7.) Acts Like a Natural Anti-Inflammatory
Inflammation mostly occur when the cell membranes, the protective outer layer of cells, get damaged by toxins or free radicals.
Natural compounds such as flavonoids, saponins, and tannins of red amaranth leaves protect these membranes by strengthening and stabilizing them.
The leaves help the body to heal faster from injuries or illnesses by reducing inflammation.
The anti-inflammatory property of red amaranth leaves makes them beneficial for conditions like arthritis or protecting organs like the liver and kidneys from damage.
8.) Red Amaranth Leaves Benefits in Anemia
Red amaranth leaves have higher iron content than their green counterparts.
This makes these leaves especially beneficial for people with iron-deficiency.
The leaves help support healthy blood production.
9.) Benefits Skin Health
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The high antioxidant content of red amaranth leaves benefits the skin health.
The anthocyanins and vitamin A help fight free radicals responsible for untimely aging.
They promote skin repair from the damage and contribute to glowing complexion.
Also Read: How To Use Manjistha for Skin Whitening
10.) Improved Vision
Red amaranth leaves have higher concentrations of beta-carotene (Vitamin A) in comparison to some green varieties.
This supports better eye health by preventing night blindness and reducing the risk of macular degeneration.
11.) Improvement in Key Health Markers
Studies have shown that red amaranth leaf extracts improved important health indicators, like:
- Lowering harmful liver enzymes.
- Balancing proteins in the blood (albumin and globulin).
- Reducing toxins in the blood (bilirubin, urea, and creatinine).
12.) Red Amaranth Leaves Benefits in Pregnancy
Red amaranth leaves can be highly beneficial during pregnancy as they are high in iron, folate, and calcium.
Iron is essential to prevent anemia, deliver oxygen to the baby, and reduce fatigue and other pregnancy-related complications.
Folate helps in the formation of the baby’s neural tube, reducing the risk of birth defects like spina bifida.
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Adequate calcium is needed for the development of baby’s bones and teeth.
The high-fiber in red amaranth leaves relieves from constipation, a common problem during pregnancy.
The high levels of vitamin C in red amaranth leaves protect against infections during pregnancy.
The magnesium and potassium in red amaranth leaves help to manage blood pressure, reducing the risk of pregnancy-induced hypertension.
However, pregnant ladies must consume red amaranth leaves in cooked form and moderation only.
Also Read – Ajwain Water During Pregnancy: Expecting Mom’s Wellness
13.) Red Amaranth Leaves Benefits for Hair
Red amaranth leaves can promote hair health through dietary inclusion or direct application.
The richness of iron and calcium in red amaranth leaves helps improve blood circulation to the scalp and strengthen hair follicles.
High protein content in the leaves helps prevent hair breakages.
The high antioxidant qualities in the leaves help stop premature greying of the hair by combating the oxidative stress.
Calcium, magnesium, and potassium in the leaves improve the hair texture and strengthen the strands.
Red amaranth leaves benefit hair health by reducing dandruff and itchiness.
You can apply the juice or paste of the red amaranth leaves to your scalp for added softness, shine, and health.
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Takeaway Message
In today’s time of excessive stress, pollution, and unhealthy lifestyle habits, it is necessary to include such food items in our diet that can reverse the damage done to our health to some extent.
Red amaranth leaves are particularly beneficial owing to their antioxidant, anti-inflammatory, and iron and calcium-boosting properties.
They can be a good choice for people looking to increase their immunity and health.
In ancient times, the leaves have been used to relieve constipation and control heavy menstrual bleeding, and stomach issues like diarrhea.
Some cultures consider red amaranth leaves as a way to improve their overall health and energy.
Fresh and younger leaves as they have higher concentrations of vitamins.
Whereas, mature leaves may contain more fiber and slightly higher mineral content.
It is recommended to avoid overconsumption of red amaranth leaves.
Also, to retain the maximum nutrients in the leaves, avoid overcooking them.
Lightly saute or steam them to get the most out of their health benefits.
Disclaimer: The views expressed in this article should not be considered as a substitute for a physician’s advice. Please consult your treating physician for more details.
Readings & References
- https://pmc.ncbi.nlm.nih.gov/articles/PMC11085149/
- https://www.kspbtjpb.org/journal/view.html?uid=2239&vmd=Full
- https://www.researchgate.net/publication/344101277_Chaulai_Amaranthus_Ek_adwitiya_bhaji
- https://www.ancientgrains.com/amaranth/amaranth-history-and-origin
- https://en.wikipedia.org/wiki/Amaranthus_cruentus
- https://www.fatsecret.com/calories-nutrition/usda/amaranth-leaves?portionid=58969&portionamount=100.000
- https://www.sciencedirect.com/science/article/abs/pii/S0889157517300157
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