Chawli leaves also known as amaranth leaves, its found in Africa and part of Asia especially India. Its very nutritious and abound in antioxidant, available in red chawli leaves and green chawli leaves. As typical of leafy greens, the postharvest of chawli is relatively short due to rapid wilting under tropical ambient condition.
Chawli leaves are best suited for both raw and cooked applications such as lightly sautéing or steaming. They can be sliced and chopped fresh and used on sandwiches for an added crunch, in salads, or in juices. They can also be used in soups, dals, gravies, sauces, and stir-fries. Chawli leaves can easily be overcooked so they should be placed in dishes as late as possible to ensure the flavor, color, and nutrients are maintained.
Nutritional value of chawli Leaves:
Chawli leaves are loaded with vitamins and minerals. According to USDA National Nutrient Database these are nutrition fact per 100g of chawli leaves.
Vitamins:
- Thiamine 0.116 mg
- Niacin 0.923 mg
- Riboflavin 0.2 mg
- Vitamin B6 0.591mg
- Folate 82μg
- Vitamin C 4.2 mg
- Vitamin E 1.19 mg
Minerals:
- Calcium 159 mg
- Iron 7.61mg
- Magnesium 248 mg
- Manganese 3.333 mg
- Phosphorus 557mg
- Potassium 508 mg
- Zinc 2.87 mg
- Energy 1,554 KJ (371 Kcal)
- Carbohydrates 65.25 g
- Fat 7.02 g
- Protein 13.56 g
As known as nutritious vegetable, these are health benefits of chawli leaves:
1. Lowers cholesterol
One of the key health benefits of chawli leaves is its ability to lower your blood cholesterol level. This leafy vegetable contains tocotrienols, a type of vitamin E which helps in reducing bad cholesterol (LDL) levels in the body and prevents coronary heart diseases.
2. Anti-carcinogenic
The cancer protective activity chawli leaves is due to the antioxidant property of vitamin E, vitamin C and lysine, in addition to other essential nutrients. These leaves fight against harmful free radicals and prevent the formation of malignant cells responsible for cancer.
3. Good for diabetes
Studies have shown that chawli leaves demonstrate anti-hyperglycemic activity and thus, lower blood sugar levels in type2 diabetics. [1] These leaves also lower other high risk factors responsible for increasing your blood sugar levels such as obesity and cholesterol. Here’s more about EBenefits of Wheatgrass Powder for Diabetes as Food Supplement
4. Improves Digestion:
Chawli leaves are loaded with high fiber content and they are a source of amino acids which help to improve digestive health and reduce constipation.
5. Prevents anemia
The deficiency of iron in the body results in anemia. The presence of high amounts of iron in chawli leaves makes them the best dietary source to prevent deficiency of this mineral in the body. Here’s more about Benefits of Turkey Berry for Anemia
6. Eases skin problems
Chawli leaves contain various health essential nutrients that exert anti-inflammatory action against skin infections. Due to the powerful astringent activity, these leaves act as a natural remedy to treat acne and other skin problems like eczema. Here’s more about Benefits of VCX Serum for Youthful Skin
7. Strengthen Bones
Chawli leaves contain a high level of calcium which helps boosting bone strength and preventing osteoporosis. Calcium is the most important mineral for preventing demineralization of the bones.
8. Relieves oral problems
Chawli leaves act as an effective remedy to relieve a wide range of oral complications. The raw green vegetable has been widely used as a traditional medicine to treat sore throats, mouth ulcers and swollen gums.
9. Prevents Hair Fall
In case you are suffering from hair fall and premature greying of hair, consume chawli leaves on a daily basis to get rid of your hair problems. These leaves act as a powerful natural remedy to prevent hair loss and strengthen your hair. Here’s more about Marula Oil Benefits for Hair Health
10. Reduces Birth Defects:
Chawli leaves contain Folate which is important for pregnant women. Deficiency of folate causes neural tube defects in new born. So, consumption of chawli leaves by pregnant women is advised to protect your new born baby.
11. Helps Manage Weight
Vitamins, minerals, proteins and other nutrients are present in the chawli leaves which help to reduce insulin levels in the blood and also releases a hormone that lessen hunger pangs.
12. Cardiovascular Disease
Chawli leaves are rich source of phytosterols that help to reduce blood pressure. Fiber present in the chawli leaves helps to reduce bad cholesterol and the risk of heart diseases.
13. Prevents Atherosclerosis
Chawli leaves are loaded with potassium and phytosterols which help to lower blood pressure and reduce the strain on the cardiovascular system, thereby lowering the chances of developing atherosclerosis.
14. Prevents Macular Degeneration (Eye Care)
Chawli leaves have vitamin A which helps to prevent macular degeneration and stop the development of cataracts and keep vision healthy.
Recommendation intake
Even chawal leaves famous from its benefit you need to take attention before you eat it. If you are suffering from kidney stones or gallstones, chawli leaves could worse these conditions because chawli leaves contain moderate levels of oxalates. Moreover, another side effect of lysine on chawli leaves increase body’s calcium absorption, and bring free, damage-causing amount of calcium in the body.
So avoid taking large amounts of calcium and lysine at the same time. For people with hypoglycaemic concerns, eating too much chawli leaves could be potentially dangerous because of its ability to lower insulin levels. Consult a medical professional before adding chawli leaves to your diet.