Top Arai Keerai Benefits for Health
Rich in Iron – Best Keerai for Iron Deficiency
Arai Keerai is one of the top iron-rich greens, helping prevent anemia, fatigue, and weakness.
Adding it to meals 2–3 times a week helps maintain healthy hemoglobin levels.
Improves Digestion & Gut Health
This keerai contains dietary fiber, which helps prevent:
Constipation
Acidity
Bloating
It also promotes smoother digestion.
Boosts Immunity Naturally
Arai Keerai is packed with:
Vitamin C
Vitamin A
Antioxidants
These nutrients strengthen the immune system and protect against infections.
Good for Bone Strength
The greens contain high calcium and magnesium, making them extremely beneficial for:
Growing children
Women
Older adults
It helps maintain bone density and joint flexibility.
Supports Weight Loss
Arai Keerai is low in calories and high in fiber, making it ideal for weight-loss diets.
It keeps you full longer and helps reduce cravings.
Controls Blood Sugar Levels
The fiber and plant compounds help regulate sugar absorption, making it beneficial for people with diabetes.
Improves Skin and Hair Health
Rich in vitamin A and antioxidants, Arai Keerai helps:
Improve skin glow
Reduce acne
Strengthen hair roots
Prevent hair fall
Detoxifies the Body
Its natural detoxifying properties help cleanse the liver and remove toxins effectively.
Arai Keerai Nutrition Facts (Per 100g Approx.)
Calories: Low
Iron: High
Calcium: High
Vitamin A, C, K: Rich
Protein: Moderate
Fiber: High
This makes Arai Keerai one of the most nutrient-rich greens in Indian cooking.
Common Uses of Arai Keerai in Daily Cooking
1. Arai Keerai Masiyal
The most popular Tamil recipe — soft, creamy, and easy to digest.
2. Arai Keerai Kootu
Combined with dal and coconut, this is ideal for weight control and digestion.
3. Arai Keerai Poriyal
A simple stir-fry with onions and spices.
4. Arai Keerai Soup
A great way to boost immunity and improve gut health.
5. Arai Keerai Smoothies or Juices
For detox and natural energy.
How to Clean and Store Arai Keerai
Cleaning:
Remove roots
Separate leaves
Wash 3–4 times in running water
Storing:
Wrap in a cotton cloth
Store in a refrigerator
Stays fresh for 2–3 days
Who Should Eat Arai Keerai Regularly?
Kids for better growth
Pregnant women (iron & calcium rich)
Diabetics
Weight loss seekers
Elderly people for bone health
Side Effects (If Any)
Arai Keerai is generally safe, but:
People with kidney stones should consume it in moderation (due to oxalates).
Always wash thoroughly to remove dirt and pesticides.
Conclusion
Arai Keerai is one of the most nutritious, budget-friendly, and easy-to-cook greens available in India. Its high iron, calcium, vitamins, and antioxidants make it excellent for improving overall health.
Including Arai Keerai in your weekly meals ensures better digestion, immunity, skin health, and energy levels — a true superfood in Tamil cuisine.
