Amaranth has high nutritional value, with its iron and calcium content standing out among leafy vegetables.

Amaranth is an annual herbaceous plant in the genus Amaranthus of the family Amaranthaceae, also known as mi xian, han cai, and other names. It is grown for its tender stems and leaves and is a common green leafy vegetable in summer and autumn. It is heat tolerant and fast growing, and its cultivation and management are relatively simple, making it very common in vegetable markets and on family dining tables.

The nutritional value of amaranth is mainly reflected in its minerals and vitamins. Its calcium and iron content ranks among the highest among common green leafy vegetables, and it also contains carotene, vitamin C, and a certain amount of protein and dietary fiber. It is low in calories and is a leafy vegetable with relatively high nutrient density. The folk saying that eating amaranth nourishes the blood and supplements calcium is precisely because it is rich in iron and calcium.

Cultivated varieties can be roughly divided into three types by leaf color: green amaranth, red amaranth, and multicolored amaranth. Green amaranth has all-green leaves and a relatively crisp texture; red amaranth has purplish-red leaves and turns the broth slightly red when cooked, with a soft and glutinous texture; multicolored amaranth has leaves mottled with green and purple and also has some ornamental value. Different varieties differ slightly in flavor, while their nutritional components are largely similar.

Before cooking, it is recommended to blanch it briefly in boiling water to reduce the effect of oxalic acid on the absorption of calcium and iron. After that, it can be stir-fried plain with garlic, cooked in soup, or made into amaranth in superior broth. Traditionally, amaranth is considered cool in nature, and people with weak and cold spleen and stomach or those prone to diarrhea should not eat too much at one time. When selecting, those with intact leaves, bright color, and no yellow or rotten leaves are best. After buying, bag them and refrigerate them and eat them as soon as possible, so that the flavor and nutrients are better preserved.