Amaranth Leaves and Their Health Benefits
Discover amaranth leaves benefits: nutrient-dense leafy greens that may support the heart, blood, bones, and digestion. Easy tips, safety advice, and FAQs inside.
Written by Dr. Md Yusuf Shareef
Reviewed by Dr. Shaik Abdul Kalam MD (Physician)
Last updated on 2nd Dec, 2025
Introduction
If you want to add more nutritious greens to your meals, amaranth leaves are a flavourful, affordable choice with a long history in traditional cuisines around the world. This leafy vegetable offers vitamins, minerals, fibre and antioxidants that support overall wellbeing. In this guide, you will find clear, practical information about amaranth leaves' benefits, how to prepare them, who should be cautious, and simple, tasty ways to enjoy them daily. The aim is to help you understand how this vegetable fits naturally into a balanced eating pattern without needing complicated recipes or unfamiliar cooking methods.
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What are Amaranth Leaves?
Amaranth leaves come from plants in the Amaranthus family. Although the seeds are often known for their use as a gluten-free pseudo cereal, the leaves are equally valued as an edible vegetable. They can be sautéed, steamed, used in soups and stews, or served raw when young and tender. Their mild, earthy taste pairs well with garlic, onion, tomatoes, lemon, spices and fresh herbs. Because they cook quickly and blend easily with other foods, they fit comfortably into everyday cooking.
Top Amaranth Leaves Benefits at a Glance
The top benefits include:
• Provide vitamins A, C and K along with folate and other micronutrients
• Supply fibre that supports digestion and heart health
• Contribute non-heme iron, with vitamin C, improving absorption
• Offer antioxidants that support cellular protection
• Low in calories, versatile and easy to include in regular meals
Amaranth Leaves Benefit for Everyday Health
Let us see how it helps in providing health benefits in everyday life:
Rich in Vitamins and Minerals
Like many leafy vegetables, amaranth leaves supply a broad range of nutrients that your body uses every day.
• Vitamin A supports normal vision, healthy skin and immune function. Amaranth leaves contain carotenoids that your body converts into vitamin A as needed.
• Vitamin C supports immune activity, collagen formation and wound healing. It also helps your body absorb non-heme iron more effectively.
• Vitamin K contributes to normal blood clotting and supports bone health when eaten regularly as part of a balanced diet.
• Folate supports healthy cell division and is especially important during pregnancy.
• Minerals such as iron, potassium and magnesium help maintain normal oxygen transport, fluid balance, muscle function and nerve signalling.
• Dietary fibre promotes digestive comfort and contributes to a heart-healthy eating pattern.
Altogether, these nutrients make amaranth leaves a simple way to enhance the nutrient quality of your meals.
Heart-friendly Support
Vegetable-rich eating patterns are consistently linked with better heart health. Amaranth leaves play a supportive role because:
• Their fibre content supports healthy cholesterol levels and digestive regularity.
• Potassium contributes to healthy blood pressure when eaten alongside a diet that is mindful of sodium.
• Their low-calorie, nutrient-dense profile fits comfortably into heart-conscious eating patterns that prioritise vegetables, whole grains, beans, fruits and healthy fats.
Healthy Blood and Energy
Iron and folate work together to support normal red blood cell production. Amaranth leaves supply both nutrients, making them a useful addition to meals that focus on steady energy and oxygen transport. Pairing the leaves with vitamin C-rich foods such as tomatoes or lemon juice helps maximise iron absorption, making the overall meal more effective nutritionally.
Bone and Blood Clotting Support
Vitamin K is central to bone and blood health. Consistent intake of vitamin K from vegetables like amaranth leaves helps maintain the stability of normal clotting processes while supporting bone metabolism. As many people fall short of leafy greens, this vegetable offers an easy way to increase intake.
Digestive Wellness
Amaranth leaves contain fibre that supports regular bowel movements and helps maintain digestive balance. Eating a variety of vegetables, beans and whole grains throughout the week helps nurture a diverse balance of beneficial gut bacteria, supporting overall digestive comfort.
Antioxidant Protection
Leafy greens supply antioxidants that support the body's natural defences. Compounds such as vitamin C and carotenoids help protect cells from everyday oxidative stress. Eating a colourful range of vegetables, including amaranth leaves, is a practical way to include these beneficial compounds in your diet without relying on supplements.
How to Buy, Store and Cook Amaranth Leaves
Tips on buying, storing and cooking the amaranth leaves include:
Buying
• Choose leaves that look vibrant rather than wilted
• Avoid yellowing or slimy spots
• Smaller leaves are tender for quick cooking or salads
• Larger leaves work well in soups, stews and braises
Storing
• Rinse off visible dirt and dry gently
• Wrap in a paper towel to absorb excess moisture
• Place in a breathable produce bag and store in the refrigerator
• Use within three to four days for the best flavour and texture
Preparing and Cooking
• Wash thoroughly under running water to remove dirt
• Remove tough stems if preferred
• Chop the leaves to your desired size
• Sauté with garlic in a little olive oil for a quick side dish
• Add to soups near the end of cooking to keep the colour bright
• Finish cooked greens with a squeeze of lemon for better iron absorption
• Enhance the flavour with garlic, ginger, onions, sesame, vinegar, citrus or mild spices
Who Should be Cautious?
Be cautious:
If you take Warfarin
Amaranth leaves contain vitamin K, which can affect warfarin activity. There is no need to avoid leafy greens, but consistency is key. Aim for a steady intake of vitamin K from day to day and follow the guidance of your healthcare team.
If You are Prone to Kidney Stones
Some leafy greens are higher in oxalates. Individuals with a history of calcium oxalate kidney stones often receive tailored dietary advice. If this applies to you, seek guidance on which greens, portion sizes and cooking methods fit your needs.
Food Safety for Everyone
• Wash leaves thoroughly under running water
• Prevent cross-contamination with raw meat or unwashed produce
• Refrigerate cooked dishes promptly
• During pregnancy or when immunity is reduced, follow standard food safety guidance
How Much Should You Eat?
Most adults benefit from eating vegetables every day, yet many fall short of the recommended amounts. A practical guideline is to fill half your plate with vegetables and fruits. Amaranth leaves can contribute to this goal alongside spinach, kale, chard and other leafy greens. Rotating different greens across the week adds nutritional variety and keeps meals interesting.
Simple, Tasty Ways to Use Amaranth Leaves
Simple and tasty ways include:
• Sauté with garlic and lemon for a quick side
• Add to omelettes or egg scrambles with tomatoes and herbs
• Stir into soups and stews at the end of cooking
• Mix into grain bowls with rice, quinoa or lentils
• Use in stir fries with tofu, chicken or prawns
• Serve young leaves raw in salads with citrus and a light vinaigrette
Sample 10-minute Recipe Idea
The recipe ideas include:
Quick Garlic Lemon Amaranth Greens
• Warm 1 to 2 teaspoons of olive oil in a pan
• Add 1 minced garlic clove and cook for 30 seconds
• Add 4 cups of chopped amaranth leaves with a pinch of salt and sauté for 2 to 3 minutes
• Finish with black pepper and lemon juice
• Optional: add diced tomatoes or mild chilli flakes
Key Takeaways
• Amaranth leaves are a nutrient-rich leafy vegetable suitable for a variety of dishes
• They supply vitamins A, C and K along with folate, fibre and minerals such as iron and potassium
• People taking warfarin or those with kidney stone concerns should seek personalised advice
• Wash thoroughly and cook simply for the best flavour and nutrition
• Combining them with vitamin C foods enhances iron absorption.
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Consult a Top Nutritionist for Personalised Advice
Consult a Top Nutritionist for Personalised Advice
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Bhavana Shetty
Dietician
7 Years • DDHN & Masters in Clinical Nutrition & Dietetics
Bangalore
Apollo Sugar Clinic, Seetha circle bangalore, Bangalore
Dt. Prabhavathy
Clinical Nutritionist
8 Years • Msc Human Nutrition & Nutraceuticals
Madurai
Apollo Sugar Clinics, Madurai, Madurai
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
Consult a Top Nutritionist for Personalised Advice
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Ms. Bhavana Shetty
Dietician
7 Years • DDHN & Masters in Clinical Nutrition & Dietetics
Bangalore
Apollo Sugar Clinic, Seetha circle bangalore, Bangalore
Dt. Prabhavathy
Clinical Nutritionist
8 Years • Msc Human Nutrition & Nutraceuticals
Madurai
Apollo Sugar Clinics, Madurai, Madurai
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
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Frequently Asked Questions
1) What are the top amaranth leaves benefits?
Amaranth leaves provide vitamins A, C and K, folate, fibre and minerals such as iron and potassium. They support heart health, blood health, digestive comfort and overall nutrient intake, while fitting easily into many quick recipes.
2) Can I eat amaranth leaves raw?
Yes. Young leaves can be eaten raw in salads as long as they are washed under running water. Many people prefer them cooked for a softer texture.
3) Are amaranth leaves good for anaemia?
They contribute non-heme iron and folate. Pairing them with vitamin C-rich foods improves iron absorption. They support a balanced diet but are not a standalone treatment for anaemia.
4) Are amaranth leaves safe during pregnancy?
Yes, when washed and handled properly. They supply folate and other nutrients that support pregnancy. Follow standard produce safety guidance and discuss your diet with your healthcare provider.
5) Do amaranth leaves contain gluten?
No. Like other vegetables, they are naturally gluten-free. Be mindful of added sauces or ingredients if avoiding gluten.