Amaranth Leave

Variants (2)

Nutrition · per ~85 g serving · ≈ ¾ cup chopped

Score · 78/100

Overview

Amaranth leaves come from the amaranth plant, cultivated for millennia across Africa, Asia, and Latin America as both a grain and leafy vegetable. The leaves are particularly rich in phytonutrients and minerals essential for bone health, cardiovascular function, and metabolic regulation. With 1,140 mcg of vitamin K per 100g—exceeding daily requirements in a single serving—amaranth leaves support bone mineralization and vascular health through gamma-carboxylation of osteocalcin and matrix Gla protein. The 2.32 mg of bioavailable iron combined with 43.3 mg of vitamin C creates a synergistic combination that enhances non-heme iron absorption, particularly valuable for plant-based diets. Additionally, amaranth leaves contain oxalates and other bioactive compounds that may support anti-inflammatory and antioxidant pathways. The 611 mg of potassium supports healthy blood pressure regulation and cardiovascular function. As a low-calorie, nutrient-dense food, amaranth leaves fit seamlessly into caloric restriction and intermittent fasting protocols while delivering concentrated micronutrient density. Their mild flavor and versatility make them practical for daily consumption, supporting sustained adherence to plant-rich longevity diets.

Health Benefits (5)

• Bone health and fracture prevention through vitamin K-dependent carboxylation

  strong
  Vitamin K activates osteocalcin and matrix Gla protein, proteins critical for bone mineralization and calcium binding in the bone matrix
• Improved non-heme iron absorption and reduced anemia risk

  strong
  High vitamin C content (43.3 mg per 100g) reduces ferric iron to absorbable ferrous form and chelates iron for improved intestinal absorption
• Blood pressure regulation and cardiovascular health

  strong
  Potassium (611 mg per 100g) supports vasodilation and counterbalances sodium, reducing vascular stiffness and supporting endothelial function
• Anti-inflammatory and antioxidant support

  moderate
  Amaranth leaves contain polyphenols and carotenoids that scavenge free radicals and suppress pro-inflammatory cytokine production
• Cellular methylation and metabolic health through folate

  moderate
  Folate (85 mcg per 100g) serves as a methyl donor in DNA synthesis and homocysteine metabolism, supporting epigenetic regulation and cardiovascular health

Food Pairings

• ·Pair with fat sources (olive oil, avocado, nuts) because fat-soluble vitamin K requires dietary fat for optimal absorption in the small intestine
• ·Combine with citrus, tomatoes, or bell peppers because their vitamin C enhances non-heme iron bioavailability through iron chelation and pH reduction
• ·Add to meals with legumes or whole grains because amaranth leaves complement the amino acid profile of plant proteins, creating more complete nutritional profiles
• ·Pair with alliums (garlic, onions) because organosulfur compounds may enhance antioxidant and anti-inflammatory effects through additive polyphenol activity

Practical Tips

• ·Consume amaranth leaves raw or lightly steamed (1-2 minutes) to preserve heat-sensitive vitamin C while maintaining vitamin K stability
• ·Store unwashed leaves in breathable produce bags in the refrigerator crisper for up to 5 days; wash only before use to minimize oxidation
• ·If concerned about oxalate intake (relevant for those with kidney issues or gout), blanch for 1 minute before consuming to reduce soluble oxalate content by 30-40%
• ·Consume amaranth leaves with meals containing fat to maximize fat-soluble vitamin K absorption; avoid consuming immediately after high-dose vitamin K supplements if taking anticoagulants
• ·Select younger, tender leaves with vibrant color; mature leaves may develop stronger earthy flavors and slightly higher oxalate concentrations

Optimal Timing

Amaranth leaves provide micronutrients beneficial throughout the day. Consuming with lunch or dinner alongside fat and vitamin C sources optimizes mineral and vitamin absorption. Can be incorporated into breakfast smoothies or midday salads without timing constraints.

While fasting-compatible due to minimal calories (23 kcal per 100g), consuming amaranth leaves breaks a strict water fast; best reserved for eating windows if practicing strict intermittent fasting, though appropriate for extended fasting protocols allowing non-caloric nutrient intake.