Leafy vegetables are an integral part of Nigerian cuisine.
They are present in almost all soups, an accompaniment to carbohydrates, and
served as a side. Amaranthus or pigweed (Mchicha (Swahili), Terere (Kikuyu),
Lidodo (Luhya), Ododo (Luo)). Amaranth greens are also simply called green in
Nigeria, it is called Efo Tete in Yoruba and Inine in
Igbo, Alefo in Ghana while the Jamaicans call it callaloo.
Amaranth greens are widely used in most parts of the world
from Malaysia to Kenya to the Caribbeans. They are used in stir-fries, curries,
soups, side dishes, warm salads, drinks, etc. Also, they are widely used in
Ayurvedic medicine.
Amaranth has between 60 to 70 species, they are cultivated
for their leaves, seeds, and as ornamental plants. The species prevalent in
Nigeria is Amaranthus hybridus L. Sometimes called African
spinach, it is not spinach though it has a similar but stronger flavour than
spinach. The leaves are tender with a neutral taste and very easy to prepare,
they soften within 5-10 minutes of boiling.
Cheap, prolific, and resilient, amaranth greens are available
throughout the year. They are best refrigerated to keep them fresh, dried or
wilted leaves would already have lost up to half of their beta-carotene.
Amaranth also called Pigweed is derived from the Greek word for never fading,
the leaves have a high biological and nutritional value.
NUTRITIONAL VALUE OF AMARANTH GREENS
DIGESTION
Amaranth greens help prevent constipation, aid digestion and
help in the uptake of necessary nutrients due to their high fiber content. They
are also used to treat diarrhea.
ORAL CARE
They are used for dental care and as a mouthwash, they help
in the treatment of oral problems which include sore throat, mouth ulcers, and
swollen gums.
HAIR LOSS AND PREMATURE GREYING
Application of amaranth leaf juice which contains squalene,
will condition and add moisture to brittle hair preventing it from falling off.
It also slows down premature greying.
CALCIUM DEFICIENCY
Amaranth greens are high in calcium, therefore, they help
with osteoporosis and other calcium deficiency diseases.
ANAEMIA
Amaranth greens help prevent anemia because they are high
in iron, Vitamins A, B6, and folate. The high iron and folic acid content also
help increase hemoglobin content and Red blood cell count.
SKIN
They contain essential nutrients that are anti-inflammatory
against skin infection. Also being a powerful astringent which contains
squalene, they are a remedy for skin allergies, acne, eczema, and general skin
health.
FREE RADICALS
The antioxidant property of vitamin E, Vitamin C, lysine (an
essential amino acid), etc. present in the greens, fight free radicals. These
free radicals are responsible for aging and the formation of malignant cells.
PREGNANCY
Amaranth is a good source of Folic acid which is essential
during pregnancy for the well-being of the mother and the baby. Folic acid is
also necessary for the growth and prevention of birth defects in babies.
DIABETES
Its antihyperglycemic activity and high fiber content aid in
lowering blood sugar in type 2 diabetes. The protein also helps control insulin
levels in the blood.
CHOLESTEROL
Amaranth greens do not contain cholesterol
but contain phytosterol, which is a plant cholesterol, they also
contain fiber both of which help lower serum cholesterol. Tocotrienol a type of
vitamin E which lowers LDL (bad cholesterol) and helps to prevent coronary
heart disease is also present in amaranth greens.
HYPERTENSION
There is a good electrolyte balance in amaranth greens, high
in both potassium and magnesium it also has an ideal sodium-potassium ratio,
all of which are conducive to the management and prevention of hypertension.
BONE
High calcium, copper, iron, manganese, phosphorus and zinc
present in amaranth greens all support bone health.
EYES
High in Vitamin A, amaranth greens are good for the eyes of
both adults and children. The presence of Lutein will help slow the progression
of age-related macular degeneration. Also, they are high in beta-carotene which
is essential for eye health.
MUSCLE AND NERVOUS SYSTEM
The good electrolyte balance present in amaranth greens aids
normal muscle and nervous system function.
IMMUNE SYSTEM
Amaranth greens are a good source of zinc which is essential
for the maintenance of a healthy immune system.
WEIGH WATCHING
The greens are good for weight watchers because they are low
in calories and can bulk up the food. The proteins help control insulin levels in
the blood and fiber helps minimize appetite that helps lessen hunger pangs.
VEGETARIANS, GLUTEN-FREE DIET, AND CELIAC DISEASE
Gluten intolerant vegetarians can get their proteins from
amaranth greens because they are gluten-free and a good source of protein.
FORTIFIED MAIZE
The dry powdered leaf of amaranth can be used to fortify
maize snacks to increase protein and mineral content.
SIDE EFFECTS AND WARNINGS
Although green amaranth leaf has anti-inflammatory
properties, it is also high in oxalic acid which is not good for people
suffering from kidney disease, rheumatoid arthritis, and gout.
- To
eliminate most of the oxalic acid, boil the greens for 5-10 minutes and
throw out the cooking liquid, this has been proven to eliminate the oxalic
acid. - Also
eating not more than 200g of amaranth greens per day does not create any
health problems.
When we eat fresh, organic, local produce, we help our
bodies live at its best. Local produce is ideal because it is produced locally
so there won’t be any need for processing and preservatives for the short
distance from the farm to the table.