What Vitamins Are Found in Arai Keerai?

December 26, 2025 •

3 min read

According to nutritional data, a 100g serving of amaranth leaves can provide a substantial portion of the daily recommended intake of Vitamin C. Beyond this powerful immunity-boosting nutrient, what vitamins are found in Arai Keerai, and how do they contribute to overall well-being?

Quick Summary

Arai Keerai, also known as amaranth leaves, is a nutritional powerhouse rich in a wide spectrum of essential vitamins, including significant amounts of vitamins A, C, K, and several B vitamins. These vitamins support immune function, promote vision, aid in blood clotting, and assist with metabolic processes, making this green a valuable addition to a balanced diet.

Key Points

Vitamin A Source: Arai Keerai is rich in Vitamin A (beta-carotene), which is essential for healthy vision, robust immunity, and proper cell growth.
High in Vitamin C: The leafy green provides a significant amount of Vitamin C, a powerful antioxidant that boosts immunity and aids in wound healing.
Excellent Source of Vitamin K: Arai Keerai contains high levels of Vitamin K, which is crucial for blood clotting and promoting strong, healthy bones.
Rich in B Vitamins: It contains a range of B-complex vitamins, including folate, riboflavin, and niacin, which are vital for energy production and physical health.
Antioxidant Powerhouse: The combination of vitamins and other plant compounds gives Arai Keerai strong antioxidant properties that protect the body from oxidative stress and free radical damage.
Enhanced Iron Absorption: The high Vitamin C content aids in the absorption of the vegetable's iron content, maximizing its benefits for blood health.
Versatile for Cooking: Arai Keerai can be easily incorporated into a variety of dishes, including curries and stir-fries, to deliver its nutritional value.

A Rich Profile of Key Fat-Soluble Vitamins

Arai Keerai, also known as amaranth leaves, is more than just a flavorful staple in South Indian cuisine; it is a nutritional powerhouse packed with several crucial fat-soluble vitamins. These vitamins are essential for various bodily functions and are readily available in this leafy green.

The Vision-Enhancing Power of Vitamin A

Arai Keerai is an exceptional source of Vitamin A, primarily as beta-carotene. This is critical for maintaining healthy vision, supporting eye health, and is vital for immune function and cell growth.

The Bone-Strengthening and Blood-Clotting Benefits of Vitamin K

Amaranth leaves boast one of the highest quantities of Vitamin K among leafy greens. This vitamin is fundamental for proper blood clotting and contributes significantly to bone health by promoting calcium absorption. It may also offer neurological benefits.

Water-Soluble Vitamins for Immune and Metabolic Support

In addition to its fat-soluble components, Arai Keerai is brimming with water-soluble vitamins that provide potent benefits for daily function.

The Immunity-Boosting Effects of Vitamin C

Arai Keerai is famously rich in Vitamin C, a powerful antioxidant that helps neutralize free radicals and boosts the immune system. It also aids in wound healing and improves iron absorption.

A Spectrum of B Vitamins for Optimal Health

Amaranth leaves contain a full spectrum of B-complex vitamins, including folate, riboflavin, niacin, thiamin, and Vitamin B6. These are essential for converting food into energy and supporting mental and physical health. Folate is critical for DNA synthesis.

Comparison of Arai Keerai with Other Leafy Greens


Nutrient	Arai Keerai (Amaranth Leaves)	Spinach	Kale
Vitamin A	Exceptionally high, especially rich in beta-carotene.	High, though typically less than amaranth leaves.	High, also rich in beta-carotene.
Vitamin C	Very rich, significant daily requirement met with a small serving.	High, but usually slightly lower content per serving.	High, often containing more Vitamin C than spinach.
Vitamin K	Reportedly one of the highest among all leafy greens.	Very high, a well-known source.	Excellent, a premium source of Vitamin K.
Calcium	Very rich source, promoting bone health.	Good source, but can have lower bioavailability due to oxalates.	Excellent source, highly bioavailable.
Iron	High content, excellent for addressing iron deficiency.	High content, but like calcium, can be affected by oxalates.	Good source, typically with better absorption than spinach.

The Antioxidant Power of Arai Keerai

The vitamins in Arai Keerai, particularly Vitamin C and Vitamin A (beta-carotene), contribute to its high antioxidant capacity. These protect cells from free radical damage, potentially reducing the risk of chronic diseases. Flavonoid polyphenolic antioxidants further enhance this effect.

Maximizing the Nutritional Benefits

To maximize the vitamins from Arai Keerai, lightly steaming or sautéing helps preserve heat-sensitive nutrients like Vitamin C. Consuming with a source of Vitamin C, like lemon juice, can enhance iron absorption. Incorporating it into regular meals boosts daily vitamin intake.

A Global Superfood with Local Roots

Known globally as amaranth leaves, Arai Keerai is a nutrient-dense food with global significance. Its value as a source of vitamins, minerals, and protein contributes to its recognition as a superfood. It's a versatile dietary staple used in diverse recipes. For more on amaranth, refer to resources like WebMD.

Conclusion: The Vitamin-Rich Profile of Arai Keerai

Arai Keerai is a remarkable leafy green known for its rich vitamin content. Its high levels of Vitamin A and K support vision, immunity, bone health, and blood clotting. Abundant Vitamin C and B vitamins reinforce the immune system and aid metabolic processes. Combined with minerals and antioxidants, these make Arai Keerai an excellent addition to a health-focused diet.

Frequently Asked Questions

Yes, Arai Keerai is also commonly known as amaranth leaves or Chinese spinach. In Telugu, it is called Thotakura.

Cooking can reduce the amount of heat-sensitive vitamins, like Vitamin C. Lightly sautéing or steaming Arai Keerai helps retain more of its nutritional content compared to prolonged boiling.

The Vitamin A (beta-carotene) in Arai Keerai is particularly beneficial for maintaining healthy vision, especially night vision, and supporting immune function.

Yes, Arai Keerai is a good source of iron. Its high Vitamin C content also helps the body absorb this non-heme iron more effectively, making it beneficial for combating iron deficiency.

Yes, Arai Keerai is the Tamil name for one of the varieties of amaranth leaves, specifically Amaranthus dubius.

Amaranth leaves and grains are known for being a good source of plant-based protein, with the leaves containing a higher protein content than some other vegetables.

While 'superfood' is a marketing term, amaranth leaves and grains are considered highly nutritious due to their dense nutrient profile, including vitamins, minerals, and antioxidants, and are widely regarded as a healthy food choice.