What Vitamins Are in Pasalai Keerai?

January 4, 2026 •

4 min read

According to agricultural research, spinach (Pasalai Keerai) can contain twenty times more nutrients than many other common vegetables. This South Indian leafy green is a powerhouse of vitamins and minerals, offering a significant nutritional boost to any diet. So, what vitamins are in pasalai keerai, and why should you include this verdant vegetable in your meals?

Quick Summary

Pasalai keerai, or spinach, is a nutritional powerhouse rich in essential vitamins like A, C, and K, as well as B-vitamins, including folate. It provides numerous health benefits, from supporting bone and eye health to boosting immunity. Understanding its vitamin content helps maximize its nutritional potential when cooking.

Key Points

Rich in Vitamin K: Pasalai keerai is an excellent source of Vitamin K, which is essential for proper blood clotting and maintaining strong bones.
High in Beta-Carotene: It contains a high amount of beta-carotene, a precursor to Vitamin A, crucial for vision, immune function, and skin health.
Boosts Immunity with Vitamin C: The high Vitamin C content acts as a powerful antioxidant and supports a robust immune system.
Supports Cellular Health with Folate: As a good source of folate (Vitamin B9), it aids in cell growth, metabolism, and is especially important during pregnancy.
Better Nutrient Absorption when Cooked: Light cooking, such as steaming or stir-frying, can increase the bioavailability of some minerals by breaking down oxalic acid.
Versatile and Nutritious: Whether raw in a salad or cooked in a traditional dish, pasalai keerai is a potent source of vitamins that can easily be incorporated into any diet.

The Rich Vitamin Profile of Pasalai Keerai

Pasalai keerai, the Tamil name for spinach, is celebrated for its exceptional nutrient density. The deep green leaves are packed with a variety of essential vitamins that support numerous bodily functions. Here is a closer look at the key vitamins found in this leafy green:

Vitamin K

Pasalai keerai is an excellent source of Vitamin K. Vitamin K plays a crucial role in blood clotting and is also essential for maintaining strong, healthy bones by retaining calcium within the bone structure. Just one cup of cooked spinach can provide well over the daily recommended intake of this vital nutrient.

Vitamin A (as Beta-Carotene)

The vibrant green color of pasalai keerai is a visual indicator of its high beta-carotene content, which the body converts into Vitamin A. Vitamin A is paramount for good vision, immune function, and maintaining healthy skin. Its antioxidant properties also protect cells from damage caused by free radicals.

Vitamin C

As a potent antioxidant, Vitamin C is another key component of pasalai keerai. It is crucial for a healthy immune system, the synthesis of collagen for skin and connective tissues, and enhancing the absorption of iron from plant-based sources. Including this green in your meal can significantly contribute to your daily Vitamin C needs.

Folate (Vitamin B9)

Folate, a B-vitamin, is abundant in pasalai keerai and plays a critical role in cell growth and metabolism. It is particularly important during pregnancy for proper fetal development. Adequate folate intake also supports heart health and the production of red blood cells.

Other B-Vitamins

Beyond folate, pasalai keerai contains a range of other B-vitamins, including B6, riboflavin, and thiamin. These vitamins are essential for converting food into energy, supporting nerve function, and maintaining proper brain health.

Maximizing Nutrient Retention When Cooking

While cooking can make nutrients more bioavailable, certain vitamins can be lost in the process. Water-soluble vitamins like C and some B-vitamins are especially vulnerable. Here are some cooking methods to help preserve the nutritional value of pasalai keerai:

Steaming: This is one of the best methods for retaining nutrients, as it minimizes contact with water and cooks the leaves quickly.
Flash Stir-Frying: A quick stir-fry with minimal oil is an excellent way to cook spinach, preventing overcooking and preserving its delicate vitamins.
Blanching: Blanching briefly in boiling water and then shocking in cold water helps break down oxalic acid, which can interfere with mineral absorption, without significant nutrient loss. The water used for blanching can be saved and incorporated into soups or sauces to reclaim lost water-soluble vitamins.

Nutritional Comparison: Raw vs. Cooked Pasalai Keerai

Cooking pasalai keerai impacts its nutritional profile, primarily by reducing its volume and altering nutrient availability. While some nutrients decrease, others become more concentrated.


Feature	Raw Pasalai Keerai	Cooked Pasalai Keerai
Volume	High, requiring a large amount for a single serving	Substantially reduced, allowing for a larger quantity to be consumed.
Oxalic Acid	High, can inhibit the absorption of minerals like calcium and iron.	Reduced, as cooking breaks down the acid, increasing mineral bioavailability.
Vitamin C Content	Higher, as Vitamin C is sensitive to heat.	Lower, with some percentage lost during the cooking process.
Vitamin A Content	High beta-carotene content.	Concentrated, as the leaves wilt down, meaning a higher dose per cooked portion.
Iron Absorption	Less efficient due to oxalic acid binding.	More efficient due to the breakdown of oxalic acid.

The Health Benefits of Pasalai Keerai's Vitamins

The rich vitamin content of pasalai keerai translates into a wide array of health benefits:

Enhanced Immunity: Vitamins C and A work together to bolster the immune system, protecting the body from infections.
Stronger Bones: Vitamin K and calcium cooperate to improve bone mineral density and reduce the risk of fractures.
Improved Eye Health: The beta-carotene and lutein in pasalai keerai are powerful antioxidants that protect the eyes from age-related macular degeneration and cataracts.
Heart Health: Folate helps regulate homocysteine levels, while potassium and magnesium assist in regulating blood pressure, both contributing to cardiovascular well-being.
Digestive Health: The fiber content, complemented by a host of vitamins, supports healthy digestion and prevents constipation.

For those interested in exploring the broader context of herbal nutrition, the World Health Organization offers extensive information on the health benefits of various plant-based foods.

Conclusion

Pasalai keerai is a nutritional powerhouse, brimming with essential vitamins A, C, K, and a spectrum of B-vitamins like folate. Its rich vitamin profile, alongside key minerals and antioxidants, provides a myriad of health benefits, including enhanced immunity, stronger bones, and improved eye health. Whether cooked or consumed in a smoothie, this versatile leafy green is a simple and effective way to enrich your diet with crucial nutrients. By using proper cooking techniques, you can maximize the retention and absorption of these beneficial vitamins, ensuring you reap the full health rewards that pasalai keerai has to offer.

References

keeraigal.com
USU Extension
The PhytoJournal
YouTube (Dr. Karthikeyan)
The Art of Living - Chennai (Facebook)
Quora
Healthline
Alli Bhavan
AVN Arogya Ayurvedic Hospital

Frequently Asked Questions

Pasalai keerai is the Tamil name for spinach, a popular green leafy vegetable widely used in South Indian cuisine known for its high nutritional value.

Yes, pasalai keerai refers to spinach, although varieties may differ slightly in flavor and texture, it shares a very similar nutritional profile to common spinach.

Cooking can reduce the levels of heat-sensitive, water-soluble vitamins like Vitamin C. However, it also breaks down oxalic acid, improving the body's absorption of minerals like iron and calcium.

Yes, pasalai keerai is rich in beta-carotene and lutein, which are antioxidants vital for eye health and protecting against age-related macular degeneration.

Absolutely. It contains high amounts of Vitamin K and calcium, which are crucial for bone mineralization and maintaining strong, healthy bones.

While it contains a good amount of iron, which is important for preventing anemia, it is the combination of its iron with its high Vitamin C content that helps boost iron absorption, making it particularly beneficial.

To maximize nutrient retention, you can steam, flash stir-fry, or lightly blanch pasalai keerai instead of boiling it. Using the cooking water in soups can also help retain water-soluble vitamins.