Jute

Nutrition per ~85 g · ¾ cup chopped

Vitamins

Minerals & other

What drives the score weighted inputs

These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 86.

What it feeds primary sources only

Systems

Pathways

Overview

Jute (Corchorus olitorius) is a leafy green vegetable cultivated primarily in Africa and Asia, traditionally used in West African, Egyptian, and South Asian cuisines. Per 100g, it delivers an impressive 4.76mg of iron—critical for oxygen transport and mitochondrial function—alongside 208mg of calcium and 559mg of potassium, supporting bone health and cardiovascular regulation. The high iron content combined with 37mg of vitamin C dramatically enhances non-heme iron absorption, a significant advantage for plant-based eaters and those at risk for anemia. Jute also provides 123mcg of folate, essential for methylation cycles and DNA synthesis, processes fundamental to cellular longevity. With only 34 calories and negligible fat, it's ideal for caloric-restricted diets while maintaining micronutrient density. The plant's mucilaginous texture when cooked suggests the presence of beneficial polysaccharides, though detailed phytochemical analysis remains limited in peer-reviewed literature. Traditional use in cultures with documented longevity advantages suggests potential synergistic benefits beyond isolated nutrient profiles. Its mineral profile particularly benefits individuals over 50, when iron absorption efficiency declines and calcium needs remain elevated.

Health benefits 5

Pairs with

• Pair with lemon juice or fresh tomato-based sauces because the vitamin C (37mg endogenous + dietary C) enhances absorption of jute's 4.76mg iron by up to 3-4 fold
• Combine with healthy fats (olive oil, coconut oil, avocado) because fat-soluble vitamin A requires dietary lipids for absorption and transport
• Pair with whole grains (quinoa, farro, millet) because the grains' phytate content is modest, and jute's iron content complements grain protein for complete amino acid profiles
• Combine with garlic and ginger because their sulfur compounds and polyphenols support iron bioavailability and provide synergistic anti-inflammatory effects

In the kitchen

• Select fresh jute with vibrant green color and no yellowing; store in refrigerator in sealed container for up to 4 days to minimize oxidative losses of iron and vitamin C
• Blanch briefly (2-3 minutes) before cooking to reduce antinutrient content while preserving heat-sensitive vitamins; avoid prolonged boiling which leaches potassium and calcium
• Consume shortly after cooking to maximize vitamin C retention; reheated jute loses 40-60% of vitamin C content
• Include in evening meals to support circadian-aligned iron absorption; iron is better absorbed with dinner when stomach acid is elevated from food intake
• If using dried jute, rehydrate in minimal water and reserve soaking liquid for cooking to recapture leached minerals

When to eat it midday

Midday consumption optimizes iron absorption when stomach acid is elevated and circadian iron metabolism peaks; pairing with vitamin C-rich foods at lunch maximizes bioavailability

Breaks a fast

Consume with food containing vitamin C and healthy fats; iron absorption is significantly impaired in fasting state due to low stomach acid and lack of absorption-enhancing compounds