The essential nutrients associated with consuming Lamb's quarters are quite impressive. This nutrient-dense leafy green has a high concentration of vitamins A, C, K, B2 and B3 alongside minerals like calcium and magnesium. Though the exact breakdown of specific vitamins will vary based on season, soil conditions, and other factors, general information is available about this important part of one’s diet.
Vitamin A is prevalent in lamb's quarters; when consumed as freshly harvested leaves, an individual can get between 3250-14100 IU of vitamin A. Depending on the serving size, it could even exceed 20,000 IU per day. High concentrations of carotenoids provide this significant amount of vitamin A, which acts to promote healthy eyesight while also aiding in functions related to the immune system, reproduction, and cellular growth.
Like Vitamin A, Vitamin C is found in abundance in Lamb’s quarters; an 80 gram serving contains over 95% of the recommended daily dose for adults. Vitamin C plays many roles in the body, helping to function certain hormones, boost immunity against disease, synthesize collagen, protect cells from oxidative damage, and act as an antioxidant. The importance of adequate levels of vitamin C cannot be understated within the human experience, resulting in tangible differences in skin appearance, brain health, and stamina.
Vitamin K is another powerful addition to anyone’s dietary intake that is present in lamb’s quarters. Two types of Vitamin K (K1 and K2) exist, and fresh lamb’s quarters have been recorded to contain 340 micrograms of Vitamin K per 100 grams, including more than 300 micrograms of K2 specifically. When eaten enough, this form of vitamin is known to facilitate blood clotting; decrease risk of osteoporosis; reduce calcification of soft tissue, cardiac valves, and ducts; reduce risk of diabetes; protect arteries; and prevent excessive bleeding, among numerous other benefits.
Moving on to B Vitamins, B2 and B3 are both notable characters in the solution of optimal nutrition. As far as riboflavin (B2) is concerned, 100g of raw lamb’s quarters contains .45mg – almost half of an adult’s recommended daily regulation occupying 1/22nd of a man’s requirement. To support healthier fertility rates as well as aiding hemoglobin function, metabolism and adrenal gland activity, B2 provides myriad benefits within the body’s minimal dosage required. For niacin (B3), 50g of cooked leaves packs a punch of around 2mg, which represents 12% of adult women’s RDI or 10% of men’s RDI. It helps resist stress and fatigue, reduces cholesterol, supports cell secretion processes and production of sex hormones, and encourages proper circulation due to its ability to widen blood vessels. By combating depression, recall difficulties, and poor coordination among additional negative factors, its presence proves anything but unhelpful.
Last but certainly not least, Calcium and Magnesium maintain their accustomed role at the helm of mineral components necessary for the human anatomy. Approximately 82mg of calcium per 100g exists in the raw plant and 44mg in the cooked version in comparison to 8mg of magnesium in each respective state. Both minerals contribute to strong bones; however, studies suggest that 80%-90% of ingested calcium passes through bodily systems never used -- meaning large doses won’t yield expected results despite accompanying assertions concerning bone development and repair throughout life stages. Conversely, magnesium content is much less replaceable and gets absorbed [by up to half] into our bodies' needs, forming a major component of regular body composition and enzyme compositions along the way. Thusly, incorporating these minerals into our diets though something like entire foods remains a viable option if supplementation isn't desirable.
In summary, Lamb’s Quarters offers an incredibly rich array of profound vitamins and minerals that help propel us towards proper functioning. Serving sizes play an integral factor in obtaining decent sums of supplementation since it advocates balancing the amounts of each corresponding component so as to not obtain any singular excesses. From Vitamin A nourishing visual acuity to Calcium and Magnesium bolstering physical displacement patterns, acknowledging the existence of such materials and becoming aware of what they bring to a mealtime plate paints a considerably promising landscape regarding future medical applications and pharmaceutical regimentation worldwide.
Vitamin A | 0.58 mg | |
Vitamin C | 0.08 grams | |
Vitamin B1 | 0.16 mg | |
Vitamin B2 | 0.44 mg | |
Vitamin B3 | 0.0012 grams | |
Vitamin B5 | 0.09 mg | |
Vitamin B6 | 0.27 mg | |
Vitamin B9 | 0.03 mg |