Mulai Keerai, known for its rich green leaves and soft texture, is a commonly consumed leafy vegetable in South Indian households. Scientifically known as Amaranthus blitum or Amaranthus viridis, Mulai Keerai belongs to the Amaranthaceae family, and is also called green amaranth or soft amaranth. Packed with vital nutrients, it is often one of the first solid foods introduced to babies and a staple in vegetarian diets for its excellent health benefits.
In this article, we will explore the top health benefits of Mulai Keerai, its nutritional composition, its use in traditional diets, and ways to consume it for maximum health advantages.
What Is Mulai Keerai?
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Botanical Name: Amaranthus blitum
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English Name: Soft Amaranth / Green Amaranth
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Tamil Name: Mulai Keerai
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Hindi Name: Cholai / Chaulai
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Telugu Name: Thotakura
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Malayalam Name: Cheera
“Mulai” means “tender shoots” in Tamil, and this keerai refers to the young, tender leaves of the amaranth plant. As it matures, it is referred to as Thandu Keerai (stem amaranth) and later as Arai Keerai.
Nutritional Value of Mulai Keerai
Mulai Keerai is rich in essential nutrients that support a wide range of health functions:
| Nutrient | Value per 100g (approx.) |
|---|---|
| Calories | 23 kcal |
| Protein | 2.5 g |
| Carbohydrates | 4 g |
| Fiber | 2.1 g |
| Iron | 2.3 mg |
| Calcium | 215 mg |
| Vitamin A | 900 IU |
| Vitamin C | 43 mg |
| Magnesium | 55 mg |
| Potassium | 450 mg |
| Folate | 85 mcg |
1. Rich Source of Iron: Fights Anemia
One of the most celebrated benefits of Mulai Keerai is its high iron content, making it an ideal natural remedy for iron-deficiency anemia.
How It Helps:
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Boosts hemoglobin production.
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Increases red blood cell count.
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Combats fatigue, dizziness, and weakness.
Tip: Combining Mulai Keerai with vitamin C-rich foods like lemon juice enhances iron absorption.
2. Supports Strong Bones and Teeth
With a significant amount of calcium, magnesium, and phosphorus, Mulai Keerai plays a vital role in maintaining bone density and dental strength.
Bone Benefits:
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Prevents osteoporosis.
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Strengthens growing bones in children.
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Supports bone repair and joint flexibility in adults.
3. Promotes Healthy Vision
Mulai Keerai is packed with Vitamin A and beta-carotene, essential for maintaining healthy eyes.
Eye Health Benefits:
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Prevents night blindness.
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Protects eyes from age-related degeneration.
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Enhances overall vision clarity.
Including this leafy green in your regular meals can naturally preserve and protect eyesight.
4. Improves Digestion and Gut Health
Mulai Keerai is an excellent source of dietary fiber, which helps in promoting smooth digestion and regular bowel movements.
Digestive Benefits:
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Eases constipation.
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Reduces bloating and gas.
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Cleanses the digestive tract.
Its mild, non-irritating nature makes it a preferred food during recovery from illness or for infants and the elderly.
5. Boosts Immunity Naturally
Rich in Vitamin C, iron, and antioxidants, Mulai Keerai enhances the body's natural defense mechanism.
Immune System Benefits:
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Strengthens the immune response.
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Protects against common colds and infections.
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Neutralizes harmful free radicals.
A warm bowl of Mulai Keerai soup or kootu can be a healing food during seasonal changes.
6. Regulates Blood Pressure
The potassium content in Mulai Keerai helps in balancing sodium levels in the body, thus supporting normal blood pressure.
Heart and Blood Pressure Benefits:
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Prevents hypertension.
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Reduces strain on heart muscles.
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Improves circulation.
Regular consumption helps maintain cardiovascular health and prevent lifestyle-related heart issues.
7. Beneficial for Diabetics
Mulai Keerai has a low glycemic index, making it a safe and beneficial green leafy vegetable for people with diabetes.
Blood Sugar Benefits:
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Slows glucose absorption.
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Stabilizes blood sugar spikes.
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Improves insulin sensitivity.
Including it in meals with whole grains can help diabetics manage their condition naturally.
8. Good for Skin and Hair Health
Due to its combination of Vitamin A, iron, and antioxidants, Mulai Keerai supports healthy, glowing skin and strong hair.
Beauty Benefits:
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Delays premature aging.
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Reduces pimples and acne.
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Promotes hair growth and reduces hair fall.
Applying Mulai Keerai juice mixed with coconut oil can serve as a nourishing hair tonic.
9. Ideal for Pregnant and Lactating Women
Mulai Keerai is a rich source of folate, iron, and calcium, making it highly beneficial for pregnant women.
Maternity Benefits:
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Supports fetal brain development.
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Prevents neural tube defects.
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Promotes better milk production during lactation.
However, pregnant women should consume it in moderate quantities and consult a doctor if uncertain.
10. Supports Weight Management
Due to its low-calorie, high-fiber content, Mulai Keerai is excellent for those trying to lose or manage weight.
Weight Loss Benefits:
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Promotes satiety and reduces overeating.
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Low in fat and calories.
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Boosts metabolism.
Incorporating this green into salads, soups, or stir-fries can enhance the nutrition of a weight-loss diet.
How to Consume Mulai Keerai
Mulai Keerai is highly versatile and can be cooked in several traditional South Indian dishes:
Popular Recipes:
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Mulai Keerai Kootu – Boiled and cooked with moong dal and mild spices.
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Mulai Keerai Poriyal – Stir-fried with onion, garlic, and grated coconut.
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Mulai Keerai Soup – Light and nutritious, suitable for recovery diets.
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Keerai Masiyal – Mashed spinach with garlic tempering.
Health Tip:
Avoid overcooking the leaves, as it may destroy nutrients. Always wash thoroughly before use to remove dirt and pesticides.
Traditional Uses in Siddha and Ayurveda
In traditional Indian medicine systems, Mulai Keerai is used:
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To treat ulcers and internal inflammation.
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As a tonic for weakness and fatigue.
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As a gentle detoxifier for liver and kidneys.
It is often one of the first foods introduced to infants due to its soft texture and nutritional richness.
Safety and Precautions
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People prone to kidney stones should consume in moderation due to the presence of oxalates.
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Always clean the leaves thoroughly to remove any mud or chemicals.
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Prefer fresh over frozen or dried leaves for best benefits.
Frequently Asked Questions (FAQs)
1. Can Mulai Keerai be given to babies?
Yes, it is often introduced to babies after 6 months in a well-cooked and mashed form.
2. Is Mulai Keerai good for daily consumption?
Yes, it can be consumed 2–3 times a week as part of a balanced diet.
3. Can it help with iron deficiency?
Absolutely. Its high iron and folate content make it excellent for boosting hemoglobin levels.
4. Can I grow Mulai Keerai at home?
Yes. It grows well in Indian climates and can be cultivated easily in kitchen gardens or pots.
Conclusion
Mulai Keerai is a humble superfood, offering a broad spectrum of health benefits at an extremely affordable price. Whether you're aiming to improve your energy, manage anemia, support pregnancy, or simply eat more nutrient-rich foods, this traditional green is a smart and wholesome addition to your diet.
Its wide availability, easy preparation, and compatibility with a variety of Indian dishes make it a must-have leafy green in every kitchen. By embracing this age-old nutritional gem, you're also keeping alive the wisdom of generations who trusted local food for health and healing.
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