Amaranth provides high iron and calcium levels in Vietnam

Amaranth, a common and affordable vegetable in Vietnam, is noted for its high nutritional content, particularly iron and calcium. Varieties such as red, white, and grain amaranth are widely available in local markets and can be boiled, stir-fried, or used in soups.

According to the National Institute of Nutrition, 100g of white amaranth contains approximately 6.1mg of iron. Grain amaranth is particularly high in calcium, containing about 341mg per 100g, which exceeds the levels found in red and white varieties. The vegetable also provides vitamin A for eye health, vitamin K for blood clotting, folate, vitamin B6, potassium, magnesium, and fiber to support digestion.

Additionally, the presence of vitamin C in amaranth can assist the body in absorbing non-heme iron more effectively when consumed during meals. While highly nutritious, it is recommended to incorporate it as part of a diverse diet.