Vegetable

Jute

Health
ScoreA

Jute is a leafy green vegetable rich in iron, calcium, and potassium with minimal calories, making it a nutrient-dense addition to longevity-focused diets. Also known as mallow or ewedu in West African cuisine, it provides substantial micronutrients with exceptional bioavailability.

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Why Jute scores 85

Nutrient density35

Protein quality12

Fiber content5

Healthy fats5

Bioactive compounds11

Glycemic impact9

Top nutrients

% Daily Value per ½ cup (85 g)

Riboflavin 36%Vitamin C 35%Folate 26%Copper 24%Iron 22%

Nutrition

per_100g

Calories

4.7g

Protein

5.8g

Carbs

0.3g

Fat

Fiber

Health benefits

Enhanced iron status and oxygen transport capacity

strong evidence

High iron content (4.76mg/100g) combined with 37mg vitamin C creates optimal conditions for non-heme iron absorption, directly supporting hemoglobin synthesis and mitochondrial cytochrome function

Bone mineral density support

moderate evidence

Provides 208mg calcium and 64mg magnesium per 100g with favorable Ca:Mg ratios, plus folate for osteoblast function and collagen cross-linking

Cardiovascular regulation and blood pressure control

strong evidence

559mg potassium per 100g with minimal sodium (8mg) creates favorable electrolyte ratios supporting vasodilation and reducing sodium-induced hypertension risk

DNA methylation and cellular repair

moderate evidence

123mcg folate supports one-carbon metabolism, critical for DNA synthesis, repair, and epigenetic regulation—processes that decline with age

Mucosal barrier integrity

emerging evidence

Polysaccharide content and vitamin A (278 IU) support intestinal epithelial tight junctions and immune function, reducing pathogenic translocation

Pairs well with

·Pair with lemon juice or fresh tomato-based sauces because the vitamin C (37mg endogenous + dietary C) enhances absorption of jute's 4.76mg iron by up to 3-4 fold
·Combine with healthy fats (olive oil, coconut oil, avocado) because fat-soluble vitamin A requires dietary lipids for absorption and transport
·Pair with whole grains (quinoa, farro, millet) because the grains' phytate content is modest, and jute's iron content complements grain protein for complete amino acid profiles
·Combine with garlic and ginger because their sulfur compounds and polyphenols support iron bioavailability and provide synergistic anti-inflammatory effects

Practical tips

·Best timing: midday
·Select fresh jute with vibrant green color and no yellowing; store in refrigerator in sealed container for up to 4 days to minimize oxidative losses of iron and vitamin C
·Blanch briefly (2-3 minutes) before cooking to reduce antinutrient content while preserving heat-sensitive vitamins; avoid prolonged boiling which leaches potassium and calcium
·Consume shortly after cooking to maximize vitamin C retention; reheated jute loses 40-60% of vitamin C content
·Include in evening meals to support circadian-aligned iron absorption; iron is better absorbed with dinner when stomach acid is elevated from food intake
·If using dried jute, rehydrate in minimal water and reserve soaking liquid for cooking to recapture leached minerals