Introduction
Nature has gifted us countless treasures in the form of vegetables, herbs, and grains — and amaranth greens are one such humble yet powerful gift. Known in India as Chaulai ka Saag, Thotakura, or Harive Soppu, these vibrant green leaves are packed with nutrients that can significantly improve our health. From curing anemia to giving you glowing skin, amaranth greens have been part of traditional diets for centuries.
Today, we’re diving deep into their history, nutritional value, amazing health benefits, and why they deserve a permanent spot on your plate.
History of Amaranth Greens
The story of amaranth greens dates back over 8,000 years, making them one of the world’s oldest cultivated plants. Originating in Central and South America, amaranth was revered by the Aztecs and Incas, not just as food but also for its spiritual value. It was considered a “grain of the gods” and used in sacred rituals.
In India, amaranth was introduced through ancient trade routes and became a staple in many regions. Ayurveda has long praised its medicinal value, using it for treating digestion issues, improving blood health, and enhancing skin radiance.
Fun Historical Facts
Ancient warriors’ food – Amaranth seeds and greens were consumed by Aztec warriors for strength and endurance.
Sacred plant – In Hindu rituals, amaranth is sometimes used during fasting (vrat) as a sattvic (pure) food.
NASA’s interest – Due to its high nutrition, NASA has studied amaranth for space missions.
Global adaptability – It grows in diverse climates — from the Himalayas to tropical Africa.
Nutritional Profile (Per 100g of Amaranth Greens)
Calories: ~23 kcal
Protein: 2.1 g
Iron: 2.3 mg
Calcium: 215 mg
Vitamin C: 43 mg
Vitamin A: 2917 IU
Fibre: 2.1 g
These figures prove why it’s called a supergreen.
7 Amazing Health Benefits of Eating Amaranth Greens
1. Helps in Curing Anemia
Amaranth greens are an excellent source of iron and folate, which help in the production of hemoglobin. Regular consumption can prevent and help treat iron-deficiency anemia.
Tip: Pair them with vitamin C-rich foods like lemon to improve iron absorption.
2. Strengthens Bones and Teeth
With high calcium content (215 mg per 100g), amaranth greens support bone density and teeth health. They are particularly beneficial for children, pregnant women, and the elderly.
3. Improves Digestion & Relieves Constipation
The dietary fibre in amaranth leaves promotes healthy bowel movement, prevents constipation, and supports gut health.
Pro Tip: Lightly sautéing the leaves makes them easier to digest.
4. Makes Skin Glowing and Youthful
Rich in Vitamin A, C, and antioxidants, amaranth greens help fight free radicals, keeping skin smooth, bright, and wrinkle-free.
Grandma’s secret: Apply boiled amaranth water on your face for a natural glow.
5. Improves Eyesight
Vitamin A and carotenoids in amaranth greens protect the eyes from night blindness and age-related macular degeneration.
6. Supports Heart Health
The potassium and magnesium in amaranth greens help regulate blood pressure and support a healthy cardiovascular system.
7. Boosts Immunity
With Vitamin C and antioxidants, these greens enhance your body’s ability to fight infections.
Timeline of Amaranth Greens in Human History
6000–4000 BCE – Cultivated by ancient Mesoamerican civilizations.
1500s CE – Introduced to Asia via trade.
Ancient India – Adopted into Ayurveda as a medicinal and dietary plant.
20th Century – Recognized globally as a “future food” due to climate adaptability.
Today – Commonly used in Indian kitchens, vegan diets, and health-focused recipes.
Significance in Daily Life
Amaranth greens are not just food; they are a natural multivitamin. Including them regularly:
Prevents nutritional deficiencies.
Enhances physical energy levels.
Reduces dependency on supplements.
Adds variety and taste to your meals.
How to Include Amaranth Greens in Your Diet
Saag curry – Traditional Indian chaulai saag with spices.
Soup – Blend boiled amaranth greens with garlic and pepper.
Smoothie – Add a handful of leaves to your green smoothie.
Paratha filling – Mix chopped greens into wheat dough.
Cultural & Religious Observance
In India, amaranth seeds (rajgira) and leaves are consumed during fasting periods (Navratri, Ekadashi). They are considered light, sattvic, and easy to digest.
Important Points at a Glance
100% gluten-free and vegan.
Good for pregnant women and children.
Low in calories, high in nutrients.
Grows in poor soil — eco-friendly crop.
Wishing Section
🌿 “May your plate be as green and fresh as your dreams — stay healthy, stay vibrant with amaranth greens!” 🌿
You can greet loved ones with:
“Have a Healthy Day! Add a little amaranth green to your diet for a natural boost.”
Frequently Asked Questions (FAQs)
Q1: Can amaranth greens be eaten raw?
Yes, but lightly cooking improves nutrient absorption and reduces oxalate content.
Q2: Are amaranth greens safe for pregnant women?
Absolutely, they provide folate, calcium, and iron — all vital during pregnancy.
Q3: How often should I eat them?
2–3 times a week is ideal for balanced nutrition.
Q4: Do they have any side effects?
People with kidney stones should consult a doctor due to oxalates.
Importance in Society
Promoting amaranth greens can help:
Reduce malnutrition in rural areas.
Encourage eco-friendly farming.
Provide affordable nutrition for low-income communities.
Conclusion – Daily Life Impact
In a world full of processed foods, amaranth greens stand out as a pure, ancient, and powerful natural superfood. They are inexpensive, easy to grow, and nutritionally dense — making them a perfect choice for health-conscious families.
By adding amaranth greens to your meals, you’re not just eating — you’re investing in stronger bones, better blood, a glowing face, sharper eyes, and a longer, healthier life.
