Not all superfoods come in a fancy bottle or expensive supplement. Sometimes, the most nourishing foods grow right outside — and have been part of our traditions for generations.
Wild spinach, also known as amaranth leaves, is one of those foods. It’s affordable, easy to cook, and incredibly rich in nutrients that pregnant women and new mothers need. Yet many women skip it without realizing how valuable it can be during this important stage of life.
If you're expecting, trying to conceive, or simply building up your iron and energy stores — this leaf might be exactly what you need.
What Is Wild Spinach?
Wild spinach belongs to the amaranth family. It grows in many parts of Africa, often found in home gardens, markets, or even on the roadside during rainy seasons.
It’s known by different names:
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“Bonongwe” in Malawi
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“Efo tete” in Nigeria
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“Mchicha” in Tanzania
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“Imbuya” in Zimbabwe
The leaves are soft, cook quickly, and have a slightly earthy, nutty flavor that blends beautifully into soups and stews. Depending on the type, amaranth can be a leafy green, a deep maroon veggie, or a colorful mix of both
A Natural Source of Folate — Essential for Pregnancy
Folate (vitamin B9) is one of the most critical nutrients during pregnancy. It helps form the baby’s brain and spinal cord and reduces the risk of birth defects.
Wild spinach is a natural, plant-based source of folate, making it an excellent option for women who:
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Are preparing to conceive
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Are in their first trimester
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Need an extra boost without taking high-dose supplements
Supports Healthy Blood and Iron Levels
Along with folate, wild spinach contains plant-based iron — another nutrient that becomes even more important during pregnancy.
Pregnant women need more iron to support both their own blood volume and the developing baby. Low iron can lead to fatigue, shortness of breath, and a greater risk of complications during birth.
Wild spinach also includes vitamin C, which helps the body absorb iron more effectively — making it a well-rounded, naturally supportive food for energy and blood health.
Image from www.thebluefufu.com
Used for Generations to Rebuild Strength
In many African communities, wild spinach is one of the first foods served to women after childbirth. It's cooked with groundnut paste, onions, or tomatoes and served with a soft starch like sadza, fufu, or ugali.
Why?
Because it's gentle, digestible, and nourishing — especially during postpartum recovery.
Some women also eat it throughout pregnancy to support energy, appetite, and overall strength.
Easy to Cook, Easy to Love
You don’t need to be an expert in traditional cooking to use wild spinach. Here’s how to prepare it:
Simple Stew Recipe:
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1 bunch of wild spinach, washed and chopped
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1 small onion, chopped
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1 tomato, diced
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1 tablespoon oil or groundnut paste
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Salt to taste
Steps:
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Sauté onion and tomato in oil until soft.
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Add the spinach and stir.
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Cover and cook for 3–5 minutes until wilted.
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Add salt or groundnut paste and simmer briefly.
Serve with rice, boiled plantains, sadza, or your preferred starch.
Who Should Eat More Wild Spinach?
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Women trying to conceive
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Pregnant women (especially in 1st and 2nd trimester)
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Women recovering from birth
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Anyone with low iron or general fatigue
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Children and elders who need gentle, nutrient-rich food
A Small Leaf With a Big Purpose
Wild spinach may not come with a fancy label, but it carries something more valuable — a history of nourishment, strength, and care for women’s bodies. Including amaranth leaves in your diet is a simple, nourishing way to tap into traditional wisdom and boost your nutrient intake.
You probably won’t find them sitting next to the spinach at your local supermarket, but check out your nearest farmers market — especially ones that stock African, Asian, or Caribbean produce. Their rich flavor, versatility, and impressive health benefits make them well worth seeking out.