Chaulai is a short-lived perennial plant that belongs to the family Amaranthaceae. The plant is available in the summer season mostly. It has many varieties, the foliage color varies from red to green. Plant or saag is very low in calories around 64kcal, high in the calcium of around 530mg, iron 27.3-38.5 mg, Vitamin C 179 microgram, folic acid 149 micrograms, Beta Carotene 8340 microgram, sodium 230microgram, potassium 341mg, fiber 4gm. All these values vary with the varieties.

Health benefits

  1. It is an incredible source of iron, so good for anemic people.
  2. Chaulai has folic acid that helps the body to form and maintain new cells, it also helps in red blood cell formation hence preventing anemia along with iron.
  3. It is good for bone health as the calcium level is high.
  4. It has a great anti aging and immunity boosting effect as it is loaded with vitamin C. Having 100gms of the leaves will meet 70% of your daily requirement for vitamin C. This vitamin is a water-soluble vitamin and is needed for fighting off infections and for quicker wound healing. It fights free radicals thus keeping you healthy and young.
  5. Amaranth is good for eye health as well, it’s loaded with beta carotene which is a precursor of vitamin A. Vitamin A is also an antioxidant that helps us keep young.
  6. It also has zeaxanthin and lutein which provide a protective layer against oxidative stress caused by free radicals.
  7. Has a good amount of fibre so helps prevent constipation, maintain gut flora and helps in maintaining heart health and also beneficial for diabetic patients.
  8. Have Phytosterol that reduces cholesterol in the body so it has a cardio-protective effect.
  9. Amongst all the leafy vegetables it has the highest content of vitamin K. Vitamin K is important for bone health and also required for blood clotting.
  10. The sodium and potassium content is also good in other words it helps in maintaining electrolyte balance.
  11. Chaulai leaves have lysine, an essential amino acid that is needed for energy production and absorption of calcium. It also promotes hair growth, hair root strengthening and good skin.

Uses: Mainly used as saag preparations. In all different states of India, some of the other dishes is being prepared from it. We should try to incorporate this superfood into our diet.


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