10 +Powerful Health Benefits of Siru Keerai (Tender Amaranth Greens)

Healthy facts


10 +Powerful Health Benefits of Siru Keerai (Tender Amaranth Greens)
Siru Keerai, also known as Tender Amaranth Greens, is a traditional South Indian leafy vegetable often consumed in the form of kootu, poriyal, or keerai masiyal. This humble green, packed with nutrients and antioxidants, plays a vital role in maintaining overall health, especially when included regularly in one’s diet.

In this blog, we explore over 10 powerful health benefits of Siru Keerai, supported by nutrition science and traditional wisdom.

 What is Siru Keerai?

Siru Keerai is one of the many varieties of Amaranth (Tamil: கீŕ®°ை வகைகள்). It is known for its small, tender leaves and delicate flavor. In English, it is commonly referred to as Tender Amaranth Spinach or simply Green Amaranth.

Popular in Tamil Nadu, Siru Keerai is cooked in traditional dishes that not only enhance its taste but also preserve its high nutritional value.

 Nutritional Profile of Siru Keerai

Siru Keerai is a low-calorie, high-fiber leafy green, rich in:

  • Iron

  • Calcium

  • Vitamin A

  • Vitamin C

  • Folic acid

  • Magnesium

  • Potassium

  • Dietary fiber

  • Protein (plant-based)

It is also gluten-free, making it suitable for those with celiac disease or gluten intolerance.

10+ Health Benefits of Siru Keerai

1.  Supports Brain Development in Children

Siru Keerai contains iron, folate, and vitamin B-complex, essential for the neurological development of children. Regular consumption can help enhance memory, focus, and learning ability.

👉 Tip for Parents: Include Siru Keerai kootu in your child's lunch at least twice a week.

2.  Boosts Iron Levels & Prevents Anemia

Being rich in iron and folic acid, Siru Keerai is ideal for individuals suffering from iron-deficiency anemia. It promotes the production of red blood cells and improves hemoglobin levels naturally.

Related resource:
 Iron-Rich Foods – Harvard T.H. Chan School of Public Health

3.  Good for Heart Health

With its rich potassium content, Siru Keerai helps regulate blood pressure and reduces strain on the heart. The presence of dietary fiber also helps in lowering bad cholesterol (LDL) levels.

4.  Detoxifies the Liver

Siru Keerai contains natural antioxidants that help flush out toxins from the liver. It aids in maintaining a healthy liver, improving digestion and metabolism.

5. Improves Eye Health

Loaded with vitamin A and beta-carotene, Siru Keerai supports eye health by preventing night blindness, dry eyes, and age-related vision problems.

6.  Helps in Weight Management

Low in calories and high in fiber, Siru Keerai promotes satiety, preventing overeating. It’s an excellent addition to weight-loss diets due to its digestive and fat-burning properties.

 Pro Tip: Replace one heavy meal a day with a keerai-based soup or kootu.

7.  Strengthens Bones and Joints

Siru Keerai is rich in calcium and magnesium, two essential minerals for bone density and joint health. It's especially beneficial for women over 40 and senior citizens to prevent osteoporosis.

8.  Protects Against Cell Damage

The green is full of flavonoids, phenols, and antioxidants that protect your cells from free radical damage and reduce the risk of chronic diseases, including cancer.

9.  Supports Digestive Health

With its natural fiber content, Siru Keerai promotes healthy digestion, prevents constipation, and supports smooth bowel movements.

Traditional medicine uses keerai as a mild natural laxative for both adults and children.

10.  Enhances Skin and Hair Health

Thanks to its rich vitamin E, iron, and vitamin C, Siru Keerai helps keep your skin glowing and hair strong. It reduces dandruff, dryness, and promotes natural shine in hair.

11.  Boosts Immunity

Vitamin C and other antioxidants in Siru Keerai improve immune function, helping the body fight infections, especially during seasonal changes.

Also reads my articles: Health benefits of fenugreek Leaves

 Siru Keerai for Children

Siru Keerai is gentle on the stomach and full of brain-boosting nutrients, making it ideal for kids. The leafy green supports cognitive growth, muscle development, and overall body strength.

Include Siru Keerai poriyal or kootu with rice and ghee for toddlers above 1 year.

 Ideal for the Elderly

  • Eases constipation

  • Regulates blood sugar levels

  • Reduces inflammation in joints

  • Helps prevent degenerative diseases

 Easy Ways to Add Siru Keerai to Your Diet

  1. Siru Keerai Kootu (with moong dal)

  2. Siru Keerai Masiyal (with garlic and ghee)

  3. Siru Keerai Soup (with pepper and jeera)

  4. Keerai Adai (spiced dosa with greens)

  5. Siru Keerai Chapati or Thepla

 Scientific Backing:


Sirukeerai Kootu Recipe (Tender Greens with Dal)
A nutritious and delicious South Indian side dish made with tender green leaves (Sirukeerai) and moong dal. Perfect with rice and ghee!

 Ingredients:
Sirukeerai (Tender green leaves) – 2 cups (finely chopped)
Moong dal (Split yellow gram) – 50 grams
Onion – 1 (chopped)
Tomato – 1 (chopped)
Green chilly – 1 (slit)
Garlic – 10 small cloves (crushed)
Coconut – 2 tablespoons
Fennel seeds – 1 teaspoon
Oil – 2 teaspoons
Water – as required
Salt – to taste


Preparation Steps:

Wash and Clean the Keerai:
 Clean the sirukeerai thoroughly in water 2–3 times. Remove roots and thick stems. Chop finely and keep aside.


Cook Moong Dal:
 In a pressure cooker or pot, add moong dal ,onion , tomato, green chilli with enough water and pressure cook for 1 whistle. Set aside.






Cook the Greens:
 In a pan, add 1 glass of water and the chopped keerai. Boil until the greens are soft and cooked.












Add cooked dal:
Slightly mash the cooked dal into the greens. Stir well.

Make Coconut Masala Paste:
 Grind coconut and fennel seeds into a fine paste. Add this to the keerai mixture and mix well.


Add Garlic and Tempering:
In a separate small pan, heat oil. Add crushed garlic and let it turn golden. Pour this tempering into the keerai-dal mix.



Final Touch:
 Mix everything gently. Cook for 2–3 more minutes until the flavors blend. Adjust salt.
 Serving Suggestion:
Serve hot with steamed rice and a spoon of ghee. It also pairs well with chapati or roti.







Final Thoughts

Siru Keerai is more than just a traditional green—it is a superfood rooted in Tamil cuisine with deep nutritional value. Affordable, easily available, and versatile, this leafy vegetable is a must-have in every household. Whether you’re aiming for a healthier lifestyle, trying to improve your child’s diet, or managing health conditions naturally, Siru Keerai is your friend from the kitchen garden.





This article is for informational purposes only. Please consult a qualified healthcare professional before making any dietary changes, especially if you managing a medical condition, pregnant, or planning for your child's nutrition.



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