14 Health Benefits of Amaranth Leaves That You Must Know

What Is Amaranth?

While leafy greens like kale, spinach, lettuce, and fenugreek are commonly recommended for their health benefits, amaranth, also known as chaulai, has often been unnoticed. Resembling spinach in appearance, amaranth is primarily found in the foothills of the Himalayas and along the coasts of South India. This versatile plant comes in a range of colours, including gold, red, green, and purple. Historically, amaranth seeds were a staple food for many ancient civilizations, including the Aztecs. In recent years, amaranth has regained popularity as a superfood, especially after studies revealed the numerous health benefits of its seeds. 

Why Amaranth Leaves?

Amaranth leaves are gaining popularity due to their rich nutritional content, including essential vitamins, potassium, and fibre, which may help reduce the risk of heart disease. As a result, they are considered a heart-healthy food. In addition, the seeds of the amaranth plant provide a valuable source of gluten-free protein. Native to tropical climates, amaranth is found across various regions of India, with leaves ranging from green, gold, purple, or red depending on the area where it grows. 

Health Benefits of Amaranth Leaves

Amaranth is often used as part of winter dishes such as saag sometimes considered a less popular alternative to spinach. However, they are in fact nutritionally superior to many commonly consumed leafy greens. Amaranth leaves are a powerhouse of essential nutrients, making them a valuable addition to a balanced diet. Let’s explore some of the key health benefits they offer. 

1. Storehouse of Nutrients

Amaranth leaves are a storehouse of essential phytonutrients and antioxidants that help to reduce inflammation in the body and provide an extra boost of nutrition to one’s health¹. 

2. Low in Calories

Amaranth leaves are an excellent choice for those seeking a nutrient-dense, low-calorie food. Just 100 grams of these leaves contain only 371 calories, with negligible fat and no cholesterol, making them ideal for individuals aiming to manage or reduce their weight². 

In addition to being low in calories, amaranth leaves are rich in both soluble and insoluble fibre, which support digestive health and help in regulating cholesterol levels. The combination of fibre and protein in these leaves may promote satiety, reduce appetite, and contribute to healthy weight management. These attributes make amaranth leaves a valuable addition to a balanced, heart healthy diet. 

3. Good for Anaemics 

Amaranth leaves are a valuable source of iron, a vital mineral required for the production of red blood cells and for supporting cellular metabolism. To enhance the absorption of iron from plant-based sources like amaranth, it is recommended to consume them alongside a source of vitamin C, which helps in maximizing iron uptake in the body³. For example, adding a dash of lemon juice to cooked amaranth leaves or pairing the dish with a glass of orange juice can significantly improve iron absorption and help boost overall nutritional benefit.

4. Boosts Immunity 

Amaranth leaves are an excellent source of vitamin C, a powerful water-soluble antioxidant essential for maintaining overall health¹. Having 100 grams of the leaves will meet 70% of your daily requirement for vitamin C. This vitamin is a water-soluble vitamin and helps in fighting off infections and in wound healing⁴. It also helps to reduce the effect of free radicals in the environment which cause ageing and many types of cancer. 

5. Rich in Vitamin A 

Amaranth leaves are rich in vitamin A and a cup of amaranth leaves may meet 97% of your daily requirement of vitamin A. They are also rich in flavonoid polyphenolic antioxidants like beta-carotene, zeaxanthin, and lutein which provide a protective layer against oxidative stress caused by free radicals. Vitamin A is also needed for healthy skin and proper vision¹. 

6. Rich in Vitamin K 

Amongst all the green leafy vegetables, amaranth leaves have the highest quantity of vitamin K. This vitamin is needed for bone health and also plays an important role in blood clotting. It promotes osteoblastic activity and strengthens bone mass. It is also beneficial for those who have Alzheimer’s disease as it controls the neural damage in the brain¹. 

7. Rich in Vitamin B 

Amaranth leaves are rich in B vitamins, these include, folates, riboflavin, niacin, and thiamine. They help prevent birth defects in newborn babies and are needed for optimal mental and physical health¹.

8. Rich In Potassium 

The leaves of this plant are rich in potassium, which supports cardiac health. Potassium is necessary to maintain a balanced cellular fluid environment. It also controls the heart rate in the human body¹. 

9. Amaranth is Gluten-free 

The seeds of the amaranth plant are used as a grain substitute and can be ground to be made into flour. This protein-rich flour is entirely gluten-free, so it is incredibly beneficial for those who have gluten intolerance⁵. 

10. Rich In Protein 

Amaranth leaves and seeds are excellent sources of plant-based protein, surpassing even oats in protein content¹. Obtaining protein from plant sources is often considered a healthier alternative to animal-based proteins, as it typically involves lower levels of fat and cholesterol. The high protein content in amaranth leaves may also help in appetite regulation. Protein-rich foods contribute to a feeling of fullness by lowering insulin levels and promoting satiety, which can be beneficial for those aiming to manage their weight or reduce overall calorie intake. 

11. Amaranth Leaves have Lysine 

Amaranth leaves have lysine, an essential amino acid that is needed for energy production and helps in the absorption of calcium. Lysine in amaranth may also promote hair growth and is beneficial to the skin. Those who have hair loss or greying may benefit significantly from eating amaranth leaves¹. 

12. Helps Reduce Bad Cholesterol 

Amaranth leaves are known to lower bad cholesterol, which are responsible for many cardiac problems⁶. 

13. Rich In Calcium 

Amaranth leaves are rich in calcium and thus are beneficial for those who have osteoporosis and other bone health problems related to a deficiency of calcium⁷. 

14. Easy to Digest 

Amaranth leaves are often recommended for individuals recovering from illness or those observing fasts, as they are easy to digest. Amaranth leaves are also helpful in supporting digestive health such as in cases of diarrhoea and minor internal bleeding (haemorrhages). Regular consumption has been known to be associated with improved digestion and overall gastrointestinal well-being, making them a suitable addition to a diet focused on recovery and nourishment⁸. 

Amaranth leaves are known by a variety of names across different cultures and regions. Some of the commonly used names include African spinach, callaloo, bush greens, Chinese spinach, Joseph’s coat, and golden grain of the Gods. The term “Amaranth” is derived from the Greek word amarantos, meaning “unfading”, a name that reflects the ancient belief of the plant’s enduring and resilient nature. This symbolism, along with its nutritional richness, has contributed to amaranth’s esteemed status throughout history¹⁰.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Harad: Uses, Benefits, Side Effects, and More!

How to Include Amaranth in Your Diet?

Amaranth leaves are highly versatile and feature in a variety of traditional dishes across India and other parts of the world. In India, the red variety of amaranth is most commonly used in cooking. It is often prepared by sautéing the leaves with spices, garlic, and onions, a dish popularly known as lal saag or chaulai saag. In some regions, the leaves are cooked with lentils and served with rice or roti, referred to as dal saag.In Andhra Pradesh, a well-known preparation is thotakura pappu, made by cooking amaranth leaves with moong dal or toor dal. Another regional variation includes a curry made with gram flour and amaranth leaves. In Kerala, the dish is known as cheera thoran, where the leaves are finely chopped and sautéed with grated coconut, chilies, curry leaves, and other traditional spices. In Tamil Nadu, the dish keerai masial is a simple and nutritious preparation served with steamed rice. 

Beyond Indian cuisine, Amaranth is also enjoyed in other cultures. Fresh, tender leaves and shoots can be eaten raw in salads or consumed as a juice⁹. In China, amaranth is called yin-tsai and is used in a variety of soups and stir-fries. In Greece, the leaves are known as vleeta and are part of a dish called Vrasta Chorta, which includes dandelion, mustard greens, chicory greens, and is typically served with extra virgin olive oil and lemon juice. 

Did you know? Amaranth leaves can be used as a food colouring agent. The common shades that are used are pink or red. Nowadays, the ‘amaranth’ food colouring agent is termed Red Dye No.2 and was banned in the United States in 1976¹⁰.

Dr. Rajeev Singh, BAMS

Also Read: Incredible Health Benefits of Guava Fruit & Its Leaves

Conclusion

Amaranth leaves and grains are known as a superfood because they are beneficial for almost every organ of the body. Their mild, earthy flavour makes them easy to incorporate into everyday meals. whether stir-fried, combined with lentils, or prepared in traditional dishes. Rich in protein, calcium, iron, magnesium, zinc, copper, manganese, and essential vitamins, amaranth offers significantly more than many other leafy greens.  

Notably, copper and manganese contribute to the body’s antioxidative defence, with copper also playing a vital role in the production of red blood cells. Zinc supports growth, immune function, and digestive health, making amaranth an excellent choice for overall nourishment.  

Also Read: Curry Leaves (Kadi Patta): Uses, Benefits, Side Effects and More!

References

1. Sarker U, Hossain MM, Oba S. Nutritional and antioxidant components and antioxidant capacity in green morph Amaranthus leafy vegetable. Sci Rep. 2020 Jan 28;10(1):1336. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC6987210/ 
2. Soriano-García M, Saraid Aguirre-Díaz I. Nutritional Functional Value and Therapeutic Utilization of Amaranth. Nutritional Value of Amaranth [Internet]. 2020 Mar 18 [cited 2025 May 23]; Available from: https://www.researchgate.net/publication/335674031_Nutritional_Functional_Value_and_Therapeutic_Utilization_of_Amaranth  
3. Orsango AZ, Loha E, Lindtjørn B, Engebretsen IMS. Efficacy of processed amaranth-containing bread compared to maize bread on hemoglobin, anemia and iron deficiency anemia prevalence among two-to-five year-old anemic children in Southern Ethiopia: A cluster randomized controlled trial. PLoS One. 2020 Sep 28;15(9):e0239192. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC7521750/ 
4. Tarigan R, Sinaga A, Shufyani F. Evaluation of effectiveness of ethanol extract of green amaranth leaves (Amaranthus hybridus L.) as an immunostimulant in male white mice (Mus musculus). J Pharm Sci. 2025;8(1):145-54. Available from: https://www.researchgate.net/publication/388839641_Evaluation_of_effectiveness_of_ethanol_extract_of_green_amaranth_leaves_Amaranthus_hybridus_L_as_an_immunostimulant_in_male_white_mice_Mus_musculus 
5. Baraniak J, Kania-Dobrowolska M. The Dual Nature of Amaranth-Functional Food and Potential Medicine. Foods. 2022 Feb 21;11(4):618. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC8871380/ 
6. Martirosyan DM, Singh J. Amaranth as a potential dietary adjunct of lifestyle modification to improve cardiovascular risk profile. Nutr Res. 2019 Nov;71:21-28. doi:10.1016/j.nutres.2019.08.005. Available from: https://www.sciencedirect.com/science/article/abs/pii/S0271531719302568
7. Olumakaiye M. Evaluation of nutrient contents of amaranth leaves prepared using different cooking methods. Food Nutr Sci. 2011;2(4):249-52. doi:10.4236/fns.2011.24035. Available from: https://www.researchgate.net/publication/268197694_Evaluation_of_Nutrient_Contents_of_Amaranth_Leaves_Prepared_Using_Different_Cooking_Methods 
8. Iftikhar M, Khan M. Amaranth. In: Bioactive Factors and Processing Technology for Cereal Foods. Singapore: Springer; 2019. p. 217–232. doi:10.1007/978-981-13-6167-8_13. Available from: https://www.researchgate.net/publication/334419723_Amaranth
9. Nyonje W, Makokha A, Owino W, Wu J, Wang HI, Abukutsa-Onyango M. Tasty vegetable amaranth recipes from East Africa. 2022. Available from: https://www.researchgate.net/publication/361166480_Tasty_Vegetable_Amaranth_Recipes_from_East_Africa 
10. FoodPrint. Real Food Encyclopedia: Amaranth [Internet]. New York: GRACE Communications Foundation; [cited 2025 May 16]. Available from: https://foodprint.org/real-food/amaranth/

Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.

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