8 Benefits of Chawli Leaves, Amaranth Leaves
Chawli leaves are known as Amaranth leaves as they belong to the family Amaranthaceae. While spinach, fenugreek leaves, lettuce and cabbage always top the popularity chart amongst the leafy vegetables, these leaves are away from limelight most times. Available as red chawli leaves and green chawli leaves, this leafy vegetable is very nutritious and abounds in antioxidants.
In India both the green and red varieties have culinary presence, especially in South of India. While Chawli Saag and Keerai Vada are the most common ways in which this vegetable is used, we have creatively used it make more delicacies like Beans and Amaranth Leaves Dal, Quinoa and Red Chawli Khakhra and Spicy Chawli Leaves and Spinach Stuffed Parathas.
Certainly most of you must have never heard of these recipes. But you will definitely try them once you have recognized its health benefits.
8 Super Benefits of Chawli Leaves/ Amaranth Leaves in Indian Cooking
1. Absolutely Low on Calorie and Carb Count : A cup of chawli leaves offers only 13 calories and thus they qualify as a low-calorie vegetable. It’s a boon for weight watchers and diabetics, who always intend to not have that spike in their blood sugar levels. Learn some Healthy Snacks & Starters for Diabetes.
Recommend For : Diabetes and Obesity
2. Amaranth Leaves Carries High Concentration of Protein : Like broccoli, chawli leaves also has good amount of protein. A cup, which is just 28 g, gives 1.1 g of protein. This much protein is considered to be good for a food of vegetable category. High protein has always been associated to boost metabolism and help in building muscle mass.
Recommended For : Athletes
3. Enhances Digesting Capacity : It’s the fiber found in amaranth leaves which is good for the gut. It is healthy for both kids and adults. It helps avoid constipation and enhances digestive health. Learn to cook fiber rich breakfast, lunch and snacks.
Recommended For : Constipation
4. Cuts Back on Excess Cholesterol : If you intend to reduce your raised blood cholesterol levels, include this vegetable in your meals inevitably. It helps reduce the bad cholesterol (LDL) from the body. Moreover it also has small amounts of potassium and magnesium, the two nutrients which maintains heart health. Read more about Diet for Healthy Heart.
Recommended For : Heart Diseases and Patients with High Cholesterol
5. Chawli Leaves Good for Anaemia : Anaemia is a condition in which a person has low levels of iron. This key nutrient iron is required for supply of oxygen and nutrients to all parts of the body. So its deficiency, termed as anemia, leads to fatigue, pale skin and tiredness. If you too are suffering from these symptoms, get your hemoglobin checked and start including green leafy vegetables like chawli leaves, spinach, cauliflower greens right away. Read more about RBC (Red Blood Cell).
Recommended For : Anemia, Low Hemoglobin levels, hemorrhoids and low RBC count.
6. Chawli Leaves Build Immunity and Protect against Cancer : When we talk of building immunity, we mean to say to increase the immune cell count i.e. WBC (white blood cell). These cells forms our defense system. It not only helps protect us from any invaded bacteria or virus that cause cold and cough, but also against harmful cancer cells. The immune cells have the ability to destroy free radicals from the body, which can otherwise lead to chronic diseases like cancer. The nutrient that supports to achieve this health status of the cells is vitamin C (27.7 mg / cup). Know More about Other Vitamin C Rich Foods and Diet for Cancer.
Recommended For : Cancer, Cold and Cough
7. Amaranth Leaves Improves Eyesight : With a whooping amount of 32.2% of vitamin A, chawli leaves can in truth work towards improving vision. Protein, zinc and vitamin C are the other nutrients which are also need for good vision and chawli leaves has all of them . So why wait to try our recipes shared above.
Recommended For : Improving Vision to Kids and Adults both
8. Lowers Risk of Calcium Deficiency : 11.1% of calcium is what chawli leaves contain. Add this leafy vegetable to your list of calcium rich foods to decrease the risk of low calcium levels and other deficiencies associated with it like weak bones, fractures and osteoporosis.
Recommended For : Osteoporosis
Nutritive Information for Chawli Leaves (Amaranth leaves):
1 Cup of chopped chawli leaves is about 28 grams
RDA stands for Recommended Daily Allowance.
Energy - 13 calories
Protein – 1.1 g
Carbohydrate – 1.7 g
Fat – 0.1 g
Fiber – 1.1 g
1545.6 mcg of Vitamin A = 32.2% of RDA (about 4800 mcg)
0.01 mg of Vitamin B1 (Thiamine) = 0.6% of RDA (about 1.2 to 1.6 mg for men)
0.05 mg of Vitamin B2 (Riboflavin) = 2.6% of RDA (about 1.4 to 1.9 mg for men)
0.16 mg of Vitamin B3 = 1.3% of RDA (about 12 mg)
27.7 mg of Vitamin C = 69.3% of RDA (about 40 mg)
41.7 mcg of Folate (Vitamin B9) = 41.7% of RDA (about 100 mcg)
Chawli Leaves are not Recommended for Which Ailment?
The 3 conditions in which chawli leaves are best avoided are….
This is due to the presence of high oxalates in them.
Know About the Other Names of Chawli Leaves
English - Amaranth Leaves
Hindi – Chaulai saag
Gujarati – Chawli bhaji
Kannada – Cheera
Marathi – Math
Tamil – Thandukeerai
Telugu – Thotakora
Bengali - Notya
Other names - Rajkeerai leaves, Gogta Saag and Arikisira
All About Amaranth Seeds (Rajgira)