Lambsquarters, raw (Northern Plains Indians)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
0.4
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 0.3 (59.1%) |
| Protein | 0.2 (35.8%) |
| Fat | 0.02 (5.4%) |
| Total | 0.4 (100%) |
Serving: 1 leaf [1g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 0.8 (85.2%) |
| Carbohydrate | 0.06 (7.0%) |
| Protein | 0.04 (4.2%) |
| Ash | 0.03 (3.3%) |
| Fat | 0.0 (0.3%) |
| Total | 0.9 (100%) |
Serving: 1 leaf [1g]
Benefits
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High in vitamin A, vitamin C and vitamin K. Lambsquarters are a good source of many essential vitamins and minerals
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Rich in antioxidants like beta-carotene and flavonoids which can help protect cells from damage. The antioxidants in lambsquarters support overall health
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Contain fiber that aids digestion and promotes regularity. The fiber in lambsquarters helps food move through the digestive system smoothly
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Low in calories but high in nutrients. Lambsquarters are nutrient dense but low in calories, making them a healthy addition to meals and snacks
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May help manage blood sugar levels. Some research suggests the magnesium and fiber in lambsquarters could help regulate blood sugar levels after eating
Risks
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High in oxalates which can cause kidney stones in large amounts
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Contains saponins which can cause gastrointestinal upset if eaten in large quantities
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May contain small amounts of nitrates which can be converted to nitrites and pose health risks
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Contains small amounts of cyanogenic glycosides which can potentially release cyanide in the body
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May contain traces of heavy metals like lead depending on soil contamination where grown
Additional Information
Lambsquarters, also known as wild spinach or pigweed, is a leafy green vegetable that has been consumed for centuries by various indigenous cultures, including the Northern Plains Indians. This nutrient-dense plant offers several health benefits but also carries some potential risks if not prepared or consumed properly.
One of the primary attributes of lambsquarters is its exceptional nutritional profile. It is a rich source of vitamins and minerals, particularly vitamins A, C, and K, as well as calcium, iron, and magnesium. Vitamin A is essential for maintaining healthy vision, supporting the immune system, and promoting cell growth and development. Vitamin C acts as a powerful antioxidant, supporting the immune system and collagen production. Vitamin K plays a crucial role in blood clotting and bone health. Meanwhile, calcium is vital for strong bones and teeth, iron helps transport oxygen throughout the body, and magnesium is involved in numerous biochemical reactions.
Additionally, lambsquarters is a good source of dietary fiber, which aids digestion, promotes satiety, and helps regulate blood sugar levels. It also contains phytochemicals such as beta-carotene, lutein, and zeaxanthin, which have antioxidant properties and may help protect against chronic diseases like cancer and heart disease.
Consuming lambsquarters can contribute to a well-balanced diet and overall health. However, there are some risks associated with this food product. Firstly, lambsquarters can accumulate nitrates from the soil, especially if grown in areas with high levels of nitrogen-based fertilizers or near industrial sites. Nitrate consumption can be harmful, particularly for infants, as it can interfere with the blood's ability to carry oxygen. Therefore, it is crucial to ensure that lambsquarters is sourced from clean and uncontaminated environments.
Furthermore, lambsquarters, like other wild greens, may contain naturally occurring oxalates. Oxalates can bind with calcium in the body and form crystals, leading to the development of kidney stones in susceptible individuals. While this risk is relatively low, those with a history of kidney stones or calcium-related disorders should moderate their intake of oxalate-rich foods, including lambsquarters.
To safely consume lambsquarters, it is recommended to harvest it from areas free of pesticides, herbicides, and other contaminants. Thoroughly washing the leaves before consumption is essential to remove any dirt, bacteria, or potential nitrates. Some individuals may prefer blanching or cooking lambsquarters to reduce the oxalate content further, although this may result in some nutrient loss.
In conclusion, lambsquarters, raw (Northern Plains Indians), offers numerous nutritional benefits as a leafy green vegetable. It provides a wide range of vitamins, minerals, antioxidants, and dietary fiber. However, it is important to be aware of potential risks associated with nitrates and oxalates. By sourcing lambsquarters from clean environments, practicing proper washing techniques, and considering personal health conditions, individuals can safely incorporate this nutrient-dense food into their diet.