Thandu Keerai: Health Benefits, Nutrition, Recipes & How to Use This Superfood Daily
Thandu Keerai, also known as Amaranth Stems or Amaranth Greens, is one of the most nutritious leafy vegetables widely used in South India. Packed with iron, calcium, fiber, antioxidants, and essential vitamins, it is often recommended for improving digestion, immunity, skin health, and overall wellness. No wonder searches like “Thandu Keerai benefits,” “Amaranth leaves nutrition,” “healthy green leafy vegetables,” and “South Indian superfoods” trend constantly online.
If you’re looking for a budget-friendly, nutrient-dense green vegetable, this is one you should never ignore.
What Is Thandu Keerai?
Thandu Keerai refers to the edible stems and leaves of the amaranth plant. It grows easily in India and is known for its soft texture and earthy flavor. Both the tender stems and green leaves are used in cooking, making it more versatile than many other greens.
Common names:
Amaranth Stems
Amaranth Greens
Mulai Keerai / Araikeerai family
Red Amaranth (for the red-stem varieties)
Top Health Benefits of Thandu Keerai (High-Volume Keywords Included)
1. Rich in Iron – Best Food for Anemia
Many searches for “iron-rich foods” point to Thandu Keerai. Its high iron content helps improve hemoglobin levels naturally.
2. Supports Weight Loss
Low in calories and high in dietary fiber, Thandu Keerai keeps you full longer—perfect for people searching for “weight loss foods” and “healthy low-calorie vegetables.”
3. Boosts Immunity
Packed with Vitamin C, antioxidants, and trace minerals, it strengthens the immune system and reduces inflammation.
4. Improves Digestion
For those frequently searching for “foods for better digestion,” this leafy green is ideal. It helps regulate bowel movement and reduces acidity.
5. Strengthens Bones
Loaded with calcium and magnesium, it is often recommended for children, women, and older adults.
6. Enhances Skin and Hair Health
The antioxidants and vitamins in amaranth greens promote glowing skin and stronger hair, aligning with trending searches for natural beauty foods.
Thandu Keerai Nutritional Value (Per 100g)
(Approximate values)
Calories: 23
Iron: High
Fiber: High
Calcium: High
Vitamin A & C: Very High
Protein: Moderate
Popular Thandu Keerai Recipes (High Search Volume: “Thandu Keerai Recipe”)
1. Thandu Keerai Kootu
A classic Tamil-style lentil curry with coconut.
Search trends show high interest in “healthy South Indian recipes.”
2. Thandu Keerai Poriyal
A simple stir-fry made with garlic, onions, and grated coconut.
3. Thandu Keerai Soup
Great for those looking for “healthy detox soup” or “immunity boosting soup.”
4.Thandu Keerai Masiyal
A mashed green dish perfect with hot rice and ghee.
How to Buy and Store Thandu Keerai
Choose fresh, tender stems
Avoid leaves with holes or yellow patches
Store unwashed stems in the refrigerator for up to 2–3 days
How to Include Thandu Keerai in Your Daily Diet
Add to dal, sambar, or rasam
Mix with chapati dough
Use in omelettes, dosas, or smoothies
Include in kids’ meals for better nutrition
Why Thandu Keerai Should Be Your Go-To Superfood
With increasing interest in superfoods, organic greens, and traditional Indian vegetables, Thandu Keerai stands out as a powerful source of nutrients. It’s affordable, easily available, and suitable for all age groups — making it one of the best daily greens you can add to your diet.
