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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
Amaranth leaves are known to lower bad cholesterol, which are responsible for many cardiac problems6.
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.
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!
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
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!
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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The current societal environment is marked by a changing perception of beauty, which can largely be attributed to advertising and media portrayals of an ‘ideal’ body type. This often pressurises vulnerable young people to fit into a ‘society-approved’ mould.
Losing weight and attaining an ideal body type feature prominently on most people’s to-do lists, whether as a New Year’s resolution or while planning for a big event or holidays. While maintaining a healthy weight is important for long-term health, the diet industry thrives on people’s desire for rapid weight loss, often promoting quick results over healthier approaches.
What we fail to realise is that extreme diets can pose many health risks. There are no true shortcuts to healthy weight loss, which is best achieved through a balanced diet, regular physical activity, and healthy lifestyle habits1.
In the quest to lose weight quickly and easily, most people tend to go on an extreme diet. This usually involves reducing their calorie intake substantially to lose a lot of weight in a short period, which essentially pushes the body beyond its healthy limits.
As a general guide, men typically need around 2500 calories a day and women about 2000 calories a day, depending on their age and activity levels. Individuals with obesity may be recommended a calorie-controlled diet to achieve a healthy weight, but this should be ideally planned under a doctor’s or dietitian’s supervision. Many dietitians advise gradual weight loss of about one or two pounds a week. Losing weight faster than this through dieting is generally considered extreme dieting2.
While extreme dieting may have the desired effect of rapid weight loss, it is often associated with many potential health risks due to severe calorie restriction and limited food variety. Extreme dieting may not be sustainable as it may lead to an increased risk of disordered eating behaviours like binge eating and an unhealthy relationship with food. If you are considering an extreme diet, you should ensure that you have a full understanding of the possible health risks and side effects of reducing calorie intake and restricting your food choices3.
In my experience and research, I advise against extreme dieting, especially for young individuals. In a study, it was found that self-led extreme dieting actually led to more weight gain over time. Instead, focus on adopting balanced and healthy eating habits to maintain a healthy weight in the long term.
Dr. Rajeev Singh, BAMS
Extreme diets yield extreme results but not always in the way you would like. They are more likely to make you feel fatigued, moody, nauseous, or irritable. They may also lead to electrolyte imbalance, reduced immunity, hair loss, and digestive issues like bloating and constipation4,6. In the long term, they can set you up for metabolism problems, rebound weight gain and life-threatening medical conditions. The following is a breakdown of the changes that happen in your body when you follow extreme diets like completely eliminating carbohydrates, following a liquid-only diet, or severely calorie-restricted diet.
The immediate ‘success’ of a crash diet is just an illusion, as any pounds that are lost most likely come from water rather than body fat. When on a restricted-calorie or carbohydrate intake, the first source of energy the body burns, long before fat, is glycogen. Glycogen, a form of carbohydrate stored in the liver and muscles, is bound to water, so its depletion leads to significant fluid loss. As a result, dehydration may occur, with symptoms like headache, fatigue, and dizziness7.
Since extreme diets may be associated with yo-yoing or gaining back all of the weight that was lost on a diet, they may contribute to insulin resistance and potentially type 2 diabetes8.
Malnutrition and extreme diets are deeply connected. Malnutrition can lead to the atrophy of muscles throughout the body, leading to muscle wasting. If weight loss is extremely fast, the muscles of the heart can atrophy. Extremely low-calorie liquid diets, for instance, have been linked to ventricular arrhythmias and death. A weakened heart is a serious problem that can be life-threatening2,9.
When one is following extreme diets, the body experiences a calorie deficit and energy levels drop, metabolism will naturally slow to conserve energy. This can stall weight loss and lead to the loss of muscle tone
In the case of extreme diets, severe diet restriction leads to many nutrient deficiencies such as carbohydrates, proteins, vitamins (especially vitamins A, D, E, and K) and minerals like calcium, phosphorus, and sodium. These are essential food groups, and their deficiency can cause numerous health conditions10.
Losing weight very quickly, especially by following extremely low-calorie diets, may lead to the release of more cholesterol into the bile and incomplete emptying of the gallbladder, both of which can increase the chances of developing gallstones11.
Severe reduction in calorie intake may affect the function of key hormones such as leptin, thyroid hormone (triiodothyronine or T3), testosterone, and oestrogen (estradiol), which are involved in appetite control, metabolism, and reproductive health. This may contribute to symptoms such as irregular periods, reduced fertility, low energy levels, and changes in mood5.
Severely restricted and long-term dieting or rapid weight loss can disturb the body’s natural hormone balance, which plays an important role in regulating the menstrual cycle. This makes the body reduce the hormone production needed for regular periods. As a result, menstrual cycles may become irregular, delayed, or stop completely for some time, leading to the absence of periods (amenorrhoea)5,12.
Following a restricted diet for a long timemay reduce the availability of calcium and vitamin D in the body, potentially leading to weakened bones and increasing fracture risk13.
According to research published in The Journal of Neuroscience, extreme diets or crash diets, even if they contain an adequate supply of carbohydrates, increase the levels of the stress hormone corticosterone in the brain, making it more susceptible to stress, increasing the risk of depression and potentially increasing the risk of future binge-eating behaviours14.
Based on what I’ve seen in adults, chronic dieting can lead to various symptoms such as constantly thinking about food, feeling easily distracted and irritable, experiencing fatigue, and having a tendency to overeat or even binge eat. The mechanism behind this is that restrictive dieting can put the body in a state of deprivation, leading to increased cravings and a heightened focus on food.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
If you have been fasting for a long time or are on a low-calorie diet and experience the following symptoms, you should consult a doctor at the earliest:
While extreme diets may seem tempting because they promise fast results, they often place unnecessary stress on the body and can be difficult to sustain. In contrast, choosing a healthy approach to weight loss supports the body’s natural processes and reduces the risk of side effects such as weakness, nutrient deficiencies, and hormonal imbalance. A steady, well-planned approach seems to be the best way to lose weight as it helps the body adapt safely to changes in diet and activity.
Healthy weight loss focuses on balanced meals, regular physical activity, and realistic goals that fit into everyday life. This method helps preserve muscle, maintain energy levels, and support overall physical and mental wellbeing. Although progress may be slower, healthy weight loss is more sustainable and increases the chances of maintaining results in the long term.
Extreme diets may lead to quick weight loss, but they often place significant strain on the body and increase the risk of both short- and long-term health problems. A healthier approach that focuses on balanced nutrition, regular physical activity, and gradual weight loss is safer and more sustainable in the long term. If you are concerned about your weight or eating habits or need advice on how to safely diet and lose weight, seek guidance from a dietitian or doctor.
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.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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Leafy greens contain a healthy mix of vitamins, minerals, protein, antioxidants, and other nutrients. Regular consumption of greens such as spinach, kale, and coriander may help support heart health, regulate blood sugar levels, strengthen the immune system, and promote cell growth and repair. Including a variety of leafy greens in your daily diet is a simple yet effective way to enhance overall well-being1.
Spinach (palak) is rich in iron and fiber, low in fat and cholesterol. Studies1 have shown that spinach may help with digestion, improve eye health, boost energy levels, strengthen bones, and even lower blood sugar and pressure. As a part of every world cuisine, it is the most common green leafy vegetable found in India.
Fenugreek (methi) leaves are known to improve blood sugar control, insulin levels, and metabolism2. In Indian food, it is used extensively in rotis and curries.
Parsley is packed with vitamins A and C. It offers several health benefits, such as reducing inflammation and pain, helping with digestion, controlling blood sugar, and boosting the immune system. Studies3 also show that it may be beneficial in reducing anxiety and depression.
Besides freshening our palate, mint (pudina) helps with weight loss, depression, nausea, asthma, and skin problems. It also has several other benefits, like improving brain function, reducing pain during breastfeeding, and helping reduce symptoms of common cold1.
Cabbage is richer in vitamin C than oranges. Cabbage can help with skin problems due to its healing and anti-inflammatory properties. Nutrients present in cabbage may also help reduce cholesterol, improve digestion, and lower blood pressure4. Therefore, cabbage is often considered a great leafy green vegetable that helps to maintain a healthy heart.
Regular consumption of these ensures blood and liver detoxification, lowering cholesterol, and improving skin and eye health1.
Lettuce is rich in essential vitamins, nutrients, and minerals that lower blood sugar, protect neural health, and fight cancer cells5.
Curry leaves (kadhipatta) can be beneficial for stomach ailments, diabetes, and to balance cholesterol. Studies6 have shown that curry leaf extract may help kill breast tumor cells by reducing cell growth and harmful effects in the body.
It improves cardiovascular health, strengthens bones, and stops hair loss1.
Bok choy is known as Chinese cabbage or pak choi, bok choy is a nutrient-rich cruciferous vegetable. It’s an excellent source of vitamins and minerals, including vitamin C, vitamin K, and folate. One of its key components is selenium, a trace mineral that supports the immune system and helps protect the body from oxidative stress and infection. With its mild flavor and crisp texture, bok choy is a versatile and healthy addition to a balanced diet4.
In Indian traditional medicine, basil (tulsi) leaf extracts have been used to manage conditions like bronchitis, rheumatism, and fever. Other known therapeutic uses include managing nerve pain, headaches, reducing blood pressure, and regulating blood sugar levels7. There are different types of basil leaves, like sweet, Greek, Thai, holy, cinnamon, and lettuce basil, each with its unique set of health benefits.
Green onions are rich in essential minerals like potassium, calcium, magnesium, and phosphorus, which support nerve function, muscle contraction, bone health, and blood pressure regulation8.
Collard greens contain properties that may offer various health benefits. These include supporting the body’s natural detoxification processes, helping to lower blood pressure, and potentially reducing the risk of certain conditions such as cancer, arthritis, and muscular dystrophy5.
Kale is a healthy addition to smoothies and salads. It may help prevent cancer metastasis, support detoxification, enhance heart function, and contribute to healthy brain development4.
Beet leaves are known for their analgesic properties. It may help improve digestion, clears acne, increases appetite, and promote oral health. It also has various other antiseptic and antioxidant benefits5.
Beet greens promote healthy bones, teeth, skin, and blood vessels. They improve vision, power up the immune system, and maintain cellular health4.
Watercress is a nutrient rich leafy green that is linked to a lower risk of heart disease, metabolic disorders, muscle and bone problems, and some cancers4.
Celery may improve cardiovascular health, reduces blood pressure, decreases cholesterol, regulates blood sugar, and boosts digestion and weight loss9.
Apart from enhancing the flavor of the food, fennel offers many health benefits. Studies10 have shown that it helps reduce hot flashes, vaginal itching and dryness, and sleep.
Coriander (cilantro) has more benefits than just enhancing the taste of food. It improves digestion, reduces cholesterol, keeps the urinary tract healthy, promotes better sleep, relieves anxiety, and lowers blood sugar levels11.
Also Read: Moringa Leaves – Health Benefits That You Should Know
While most people may not love leafy green vegetables such as those on this list, they are in fact extremely nutritious. Most of these leafy green vegetables are cultivated year-round, which means that they would be available at your nearest grocery market. This makes it easy to include them in your regular diet. With their many health benefits, these 20 leafy greens can be a smart and healthy addition to your everyday meals.
Also Read: 8 Unknown Benefits of Mango Leaves
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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Healthy eating habits are vital for your mental as well as physical health1. The brain requires proper nourishment just like the stomach, heart, and liver. While a balanced diet is essential, once in a while, it is helpful to pay extra attention to your brain health and add foods that are healthy for the brain.
Just like everything else in your body, the brain needs energy to function properly. Understanding what foods are best for your brain and eating accordingly can help your brain function well.
Here are our picks for the top 5 best foods that will energise the brain and help you learn skills faster:
Tomatoes are a particularly good source of antioxidants, lycopene, and beta-carotene. Antioxidants are known to help protect brain cells and help reduce cell damage2. Tomatoes may be one of the most economical ways to support brain health. Adding a little bit of fat to servings of tomatoes and other vegetables such as sweet potatoes might help the antioxidants make their way into the system2. Tomatoes and olive oil, the classic, delicious food combination, actually provides us with synergistic health effects and is recommended for brain health.
Dark chocolate contains small amounts of caffeine, which gives you benefits similar to that of coffee. Dark chocolate might help improve mental health and may help improve your attention-span, memory, and concentration. It might also help in boosting the blood circulation to the brain3,4, which can help it function well.
Dark chocolate might also be effective in lowering blood pressure and cholesterol levels in the body4.
As per a study published in the New England Journal of Medicine in the year 2012, the number of Nobel Prize recipients in a nation is in direct correlation with their chocolate consumption! Interesting trivia to ponder over, right? Sure is11!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Spinach is best known for being iron-rich and having anti-inflammatory properties5. Spinach is particularly good for the brain, as it is rich in an antioxidant called lutein. This antioxidant might help cleanse the toxins from the brain and reduce the chances of age-related mental decline6,7.
Avocado contains vitamin E, which may help improve memory, and lutein, an antioxidant. Avocado is a fatty fruit, but it contains monounsaturated fat, which may help contribute to healthy blood flow. It may also help lower blood pressure, which may help promote brain function and health8.
Avocado can provide numerous health benefits, is good for the heart and brain, and might lower your chances of developing conditions like diabetes and heart disease9.
Whole grains contain complex carbohydrates that are a good energy source for the brain. The richness of carbohydrates will make you feel energised and refreshed throughout the day. Whole grains, when taken as a component of balanced diet, may help support concentration, comprehension, and overall brain function10.
Planning a healthy diet with brain health in mind may support long-term cognitive health and could potentially reduce the chance of conditions such as dementia to some extent. Good food habits may also help you to manage fatigue. Your lifestyle reflects your health; hence, take the initial steps to change it for the best. If at any point your diet seems to be unhealthy, make sure you increase the multivitamin and mineral complex in your diet after consulting your doctor.
A common kitchen ingredient, turmeric, is packed with one of the most powerful natural antioxidants called curcumin. The antioxidant properties of curcumin help fight off inflammation in the brain, protecting it from damage! There are numerous ways of using turmeric, one of the most common being using it as a condiment to add to recipes of your choice12!
Dr. Rajeev Singh, BAMS
Including brain-healthy foods like tomatoes, dark chocolate, spinach, avocado, and whole grains in your daily diet may help improve memory, focus, and overall brain performance. These are foods rich in healthy nutrients, fats and antioxidants which might support brain function and reduce the occurrence of age-related mental issues. Hence, along with a good lifestyle, making smart food choices might help you stay active, energised and mentally sharp in the long run.
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.
Links and product recommendations in the information provided here are advertisements of third-party products available on the website. PharmEasy does not make any representation on the accuracy or suitability of such products/services. Advertisements do not influence the editorial decisions or content. The information in this blog is subject to change without notice. The authors and administrators reserve the right to modify, add, or remove content without notification. It is your responsibility to review this disclaimer regularly for any changes.
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