Lambsquarters, steamed (Northern Plains Indians)
Category: American Indian/Alaska Native Foods
Nutrition Highlights
Serving Size
Calories
31
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 | 19 (62.2%) |
| Protein | 11 (33.8%) |
| Fat | 0.9 (3.0%) |
| Total | 31 (100%) |
Serving: 1 cup [65g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 55 (85.0%) |
| Carbohydrate | 4.9 (7.5%) |
| Protein | 2.6 (4.1%) |
| Ash | 2.1 (3.3%) |
| Fat | 0.1 (0.2%) |
| Total | 65 (100%) |
Serving: 1 cup [65g]
Benefits
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High in vitamin A which is important for vision and immune function
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High in vitamin C which is an antioxidant and helps absorb iron
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High in vitamin K which is important for blood clotting and bone health
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High in manganese which is important for bone formation and metabolism
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High in iron which is important for red blood cell formation and oxygen transport
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 increase cancer risk
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Contains oxalates and saponins which can interfere with absorption of minerals like calcium, magnesium, and iron
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May contain small traces of heavy metals like lead depending on soil contamination where plant was grown
Additional Information
Lambsquarters, steamed (Northern Plains Indians), is a nutrient-dense leafy green vegetable that offers numerous health benefits. This traditional food item, commonly found in the Northern Plains Indian diet, is known for its versatility, unique flavor, and exceptional nutritional profile.
One of the primary attributes of steamed lambsquarters is its high content of essential vitamins and minerals. This leafy green is particularly rich in vitamins A, C, and K. Vitamin A is essential for maintaining healthy vision, supporting immune function, and promoting cell growth and development. Vitamin C acts as a powerful antioxidant, protecting the body against damage from harmful free radicals, while also supporting collagen synthesis and overall immune health. Vitamin K is crucial for blood clotting, bone health, and maintaining healthy blood vessels.
Moreover, steamed lambsquarters is an excellent source of dietary fiber. Fiber plays a vital role in digestion, promoting regular bowel movements, and preventing constipation. Additionally, a high-fiber diet can help manage weight, control blood sugar levels, and reduce the risk of chronic diseases such as heart disease and type 2 diabetes.
Another notable attribute of lambsquarters is its impressive mineral content. This leafy green vegetable is abundant in minerals such as calcium, iron, and magnesium. Calcium is essential for maintaining strong bones and teeth, while iron is crucial for oxygen transport and energy production within the body. Magnesium plays a vital role in various biochemical reactions, including muscle and nerve function, blood pressure regulation, and maintaining a healthy immune system.
Furthermore, steamed lambsquarters is a low-calorie food option, making it suitable for individuals aiming to manage their weight. It is also low in fat, making it a heart-healthy choice. The combination of its high fiber content and low caloric density can contribute to feelings of fullness and satiety, potentially aiding in weight loss or weight maintenance.
While steamed lambsquarters offers numerous nutritional benefits, it is important to consider potential risks or precautions associated with its consumption. Lambsquarters, like many leafy greens, contain natural compounds called oxalates. Oxalates can interfere with calcium absorption in the body and may contribute to the formation of kidney stones in susceptible individuals. Therefore, individuals with a history of kidney stones or those at risk should moderate their consumption of oxalate-rich foods, including lambsquarters.
Additionally, it is crucial to ensure that lambsquarters are harvested from clean and uncontaminated areas, as they can absorb heavy metals and other pollutants from the soil. Wild-grown lambsquarters should be thoroughly washed and cooked to reduce any potential risks associated with environmental contamination.
In conclusion, steamed lambsquarters (Northern Plains Indians) is a highly nutritious food item that offers numerous health benefits. Its rich vitamin and mineral content, high fiber, low calorie, and fat profile make it an excellent addition to a balanced diet. However, individuals with a history of kidney stones or those at risk should moderate their consumption, and everyone should ensure the lambsquarters are harvested from clean sources.