20 Amazing Benefits of Amaranth

Amazing Benefits of Amaranth, Nutrition, and Side Effects

What is Amaranth?

Amaranth is a plant species that is commonly grown for its edible seeds and leaves. It is a pseudo-grain, which means it is consumed like a grain but is technically a seed. The plant is native to Central and South America but is now cultivated in various parts of the world, including Africa, Asia, and North America. Amaranth seeds are small and round, with a range of colors, including white, yellow, red, and black.

 

Fun Fact

Amaranth has been cultivated as a food crop for more than 8,000 years.

 

Taste and Constitution

They have a nutty flavor and can be cooked in a variety of ways, including boiling, steaming, and popping like popcorn. Amaranth leaves are also edible and can be cooked like spinach or added raw to salads. Amaranth is highly nutritious and is a good source of protein, fiber, vitamins, and minerals.

It is gluten-free and is therefore suitable for individuals who have celiac disease or are sensitive to gluten. Amaranth is also rich in antioxidants and has been linked to a range of health benefits, including improved digestion, reduced inflammation, and protection against chronic diseases such as heart disease and cancer.

 

Where amaranth is grown

 

What is the History of Amaranth?

Amaranth has a long history of cultivation and use, dating back thousands of years to the time of the Aztecs in Central and South America. The Aztecs considered amaranth to be a sacred crop and used it in religious ceremonies and rituals. They also used the plant for medicinal purposes, treating a range of ailments, including fever, diarrhea, and skin problems.

 

With the arrival of the Spanish conquistadors in the 16th century, the cultivation and use of amaranth declined. The Spanish saw the crop as pagan and associated it with human sacrifice. They outlawed its cultivation and consumption and destroyed amaranth fields. However, the crop survived in remote areas, and its cultivation continued among indigenous communities.

 

In the early 20th century, interest in amaranth as a food crop was revived in Mexico, and it began to be cultivated on a small scale. In the 1970s, amaranth gained popularity as a health food in the United States and Europe, and its cultivation and consumption spread.

Today, amaranth is grown in various parts of the world, including Africa, Asia, and North America. It is used in a variety of dishes, including porridges, bread, and snacks, and is also used as an ingredient in gluten-free products. Its nutritional benefits have made it a popular food among health-conscious individuals, and it is also used in traditional medicine in various parts of the world.

 

Amaranth Nutritional Table

 

Fun Fact

The Aztecs believed that amaranth had supernatural powers and used it in religious ceremonies.

 

What Are The Benefits Of Amaranth?

Amaranth is a nutritious plant that has been consumed for thousands of years by various cultures worldwide. It is a gluten-free, protein-rich pseudo-grain, and a great source of essential vitamins, minerals, and antioxidants. Here are some of the detailed benefits of amaranth:

  1. High in Nutrients: Amaranth is a good source of essential nutrients, including fiber, protein, calcium, iron, potassium, magnesium, and vitamins such as vitamin C, vitamin K, and vitamin B6.

  2. Gluten-Free: Amaranth is naturally gluten-free, making it an excellent alternative for individuals who are sensitive to gluten or have celiac disease.

  3. Good for Digestion: Amaranth is rich in dietary fiber, which helps regulate bowel movements, prevent constipation, and promote healthy digestion.

  4. Anti-Inflammatory Properties: Amaranth contains peptides that have been shown to possess anti-inflammatory properties, helping to reduce inflammation and lower the risk of chronic diseases such as heart disease, diabetes, and cancer.

  5. May Help Lower Cholesterol: Amaranth contains plant compounds that have been shown to lower cholesterol levels and reduce the risk of heart disease.

  6. May Help Control Blood Sugar: Amaranth contains a type of carbohydrate called amylose, which has been shown to help regulate blood sugar levels and reduce the risk of diabetes.

  7. Rich in Antioxidants: Amaranth is a good source of antioxidants, including vitamin C and vitamin E, which help protect the body against free radical damage and reduce the risk of chronic diseases.

  8. May Boost Immunity: Amaranth contains immune-boosting nutrients such as vitamin C and zinc, which help strengthen the immune system and protect against infections.

  9. May Promote Weight Loss: Amaranth is a low-calorie food that is high in fiber and protein, which can help promote feelings of fullness and reduce overall calorie intake, leading to weight loss.

  10. Versatile and Easy to Use: Amaranth can be used in a variety of dishes, such as porridge, soups, stews, salads, and baked goods. It is easy to cook and has a mild, nutty flavor, making it a versatile ingredient in many recipes.

 

Amaranth Grain

 

11. May Improve Bone Health: Amaranth is a good source of calcium, magnesium, and phosphorus, which are essential nutrients for bone health. Regular consumption of amaranth may help prevent osteoporosis and maintain strong bones.

12. May Improve Brain Function: Amaranth contains vitamin B6, which is essential for brain function and helps improve cognitive performance. Additionally, it contains other nutrients that have been linked to improved memory and brain health.

13. May Reduce Cancer Risk: Amaranth contains antioxidants, including polyphenols and flavonoids, which help prevent the formation and growth of cancer cells. Regular consumption of amaranth may reduce the risk of certain types of cancer.

14. May Improve Heart Health: Amaranth contains compounds such as squalene, which has been shown to reduce the risk of heart disease by lowering cholesterol levels and preventing the formation of blood clots.

15. May Improve Skin Health: Amaranth is rich in vitamin E, which is essential for healthy skin. Vitamin E helps prevent oxidative damage and promotes healthy skin cell growth, which can lead to more youthful-looking skin.

16. May Boost Energy Levels: Amaranth is a good source of complex carbohydrates, which provide sustained energy throughout the day. It also contains iron, which is essential for energy production and can help prevent fatigue.

17. May Reduce Inflammation: Amaranth contains a type of peptide called lunasin, which has been shown to have anti-inflammatory properties. Regular consumption of amaranth may help reduce inflammation and the risk of chronic diseases associated with inflammation.

18. May Improve Eye Health: Amaranth contains vitamin A, which is essential for eye health. Vitamin A helps maintain healthy vision and may reduce the risk of age-related eye diseases such as macular degeneration.

19. May Help with Hair Growth: Amaranth contains lysine, an amino acid that is essential for hair growth. Regular consumption of amaranth may help improve hair strength, thickness, and growth.

20. May Help Regulate Blood Pressure: Amaranth contains potassium, a mineral that helps regulate blood pressure. Regular consumption of amaranth may help lower blood pressure and reduce the risk of heart disease and stroke.

 

 

Fun Fact

Amaranth is also known as “huautli” in Mexico and “kiwicha” in the Andes.

 

Different Ways to Eat Amaranth

Amaranth is a versatile ingredient that can be used in a variety of dishes. Here are some ways to use amaranth:

1. Cooked as a grain: Amaranth seeds can be cooked like rice or quinoa. Rinse the seeds, bring them to a boil with water or broth, then reduce the heat and let them simmer for about 20 minutes or until tender. Use cooked amaranth as a base for salads, soups, or stews.

2. Popped: Amaranth seeds can be popped like popcorn. Heat a dry skillet over medium-high heat, then add a small amount of amaranth to the pan. Cover the pan and shake it back and forth until the seeds pop. Use popped amaranth as a topping for yogurt or smoothie bowls, or as a crunchy addition to salads.

3. Added to baked goods: Amaranth flour can be used in baking to add a nutty flavor and a nutritional boost. It can be used to make bread, muffins, pancakes, or other baked goods.

4. As a coating: Amaranth can be used as a coating for chicken or fish. Mix cooked amaranth with some herbs and spices, then use it to coat the meat before cooking.

5. In porridge: Amaranth can be cooked in milk or a non-dairy milk substitute to make a creamy, nutritious porridge. Add some honey or fruit for sweetness, and top with nuts or seeds for crunch.
6. In salads: Amaranth leaves can be used in salads, either raw or cooked. Toss the leaves with some olive oil, lemon juice, and your favorite vegetables for a healthy and flavorful salad.

 

How to Store Amaranth?

To store amaranth properly, follow these steps:

  1. Keep it in a cool, dry place: Store amaranth in an airtight container in a cool, dry place, away from direct sunlight. Exposure to heat, moisture, and light can cause the seeds to spoil or become rancid.

  2. Store it away from strong odors: Amaranth can absorb odors from other foods, so it’s best to store it away from strong-smelling foods such as onions, garlic, or spices.

  3. Use it within a reasonable time frame: Although amaranth has a long shelf life, it’s best to use it within a reasonable time frame to ensure freshness and quality. Cooked amaranth can be stored in the refrigerator for up to 5 days, while uncooked amaranth can be stored for up to 6 months.

  4. Freeze for long-term storage: If you have a large amount of amaranth, you can freeze it to extend its shelf life. Place the seeds in an airtight container or a freezer bag and freeze for up to 1 year.

By following these storage tips, you can ensure that your amaranth stays fresh and retains its nutritional value.

 

Fun Fact

Amaranth was rediscovered in the 1970s as a potential solution to world hunger because of its high nutritional value and resilience.

 

 

Here’s a recipe for amaranth bread:

Ingredients:

  • 1 cup amaranth flour

  • 2 cups bread flour

  • 1 package (2 1/4 teaspoons) active dry yeast

  • 1 teaspoon salt

  • 1 tablespoon honey

  • 1 tablespoon olive oil

  • 1 1/4 cups warm water

 

Instructions:

  1. In a large bowl, mix the amaranth flour, bread flour, yeast, and salt.

  2. In a separate bowl, mix the honey, olive oil, and warm water until well combined.

  3. Add the wet ingredients to the dry ingredients and mix until a dough forms.

  4. Turn the dough out onto a lightly floured surface and knead for 10 minutes, or until the dough is smooth and elastic.

  5. Place the dough in a lightly oiled bowl and cover with a damp cloth. Allow the dough to rise in a warm place for about an hour, or until it has doubled in size.

  6. Preheat your oven to 400°F (200°C).

  7. Punch down the dough and shape it into a loaf. Place the loaf in a greased bread pan and allow it to rise for an additional 30 minutes.

  8. Bake the bread for 30-35 minutes, or until the crust is golden brown and the bread sounds hollow when tapped on the bottom.

  9. Remove the bread from the oven and allow it to cool for a few minutes in the pan, then remove it from the pan and cool completely on a wire rack.

Slice and serve the bread as desired. This bread is a healthy and delicious way to incorporate amaranth into your diet.

 

amaranth ripe grains

 

Any Side Effects Of Amaranth?

Amaranth is generally considered safe for most people when consumed in moderation. However, some people may experience allergic reactions to amaranth, especially if they have an allergy to other grains such as wheat or corn. In addition, amaranth contains oxalic acid, which can interfere with the absorption of calcium and lead to the formation of kidney stones in some people. People with a history of kidney stones or other kidney problems should consume amaranth in moderation. Amaranth also contains a small amount of phytic acid, which can reduce the absorption of certain nutrients such as iron, zinc, and calcium.

However, soaking, sprouting, or fermenting amaranth can reduce the phytic acid content and increase nutrient absorption. Finally, some studies have shown that amaranth may have goitrogenic effects, meaning it may interfere with thyroid function and the absorption of iodine. However, these effects have only been observed in animals and have not been confirmed in humans.

Overall, amaranth is a nutritious and healthy food that can be consumed as part of a balanced diet. However, as with any food, it’s important to consume amaranth in moderation and consult a healthcare professional if you have any concerns about its potential side effects.

 

Fun Fact

Amaranth seeds are so small that a single plant can produce up to 500,000 seeds.

 

amaranth infographic

 

Here are some frequently asked questions about amaranth:

  • Is amaranth gluten-free?

  • Yes, amaranth is naturally gluten-free, making it a good choice for people with gluten intolerance or celiac disease.

  • Can amaranth be eaten raw?

  • While amaranth can be consumed raw, it is most commonly cooked to improve its digestibility and enhance its flavor.

  • Is amaranth a good source of protein?

  • Yes, amaranth is a good source of plant-based protein, with about 9 grams of protein per cup of cooked amaranth.

  • How can amaranth be used in cooking?

  • Amaranth can be used in a variety of dishes, such as porridge, soups, stews, salads, and baked goods. It can be cooked on its own or combined with other grains, vegetables, or meats.

  • Is amaranth high in carbohydrates?

  • While amaranth does contain carbohydrates, it is also a good source of fiber and protein, making it a healthy and balanced addition to your diet.

 

  • Can amaranth be stored long-term?

  • Yes, amaranth has a long shelf life when stored in a cool, dry place in an airtight container. Cooked amaranth can be stored in the refrigerator for up to 5 days, while uncooked amaranth can be stored for up to 6 months.

  • What are the health benefits of amaranth?

  • Amaranth is a nutritious food that is rich in protein, fiber, vitamins, and minerals. It has been associated with various health benefits, such as improved digestion, lower cholesterol levels, and reduced inflammation.

  • Is amaranth suitable for a vegan or vegetarian diet?

  • Yes, amaranth is a plant-based food that is suitable for vegan and vegetarian diets. It is a good source of protein, iron, and other nutrients that are commonly found in meat and animal products.

  • Can amaranth be used as a substitute for other grains?

  • Yes, amaranth can be used as a substitute for other grains such as rice or quinoa in a variety of dishes. It has a slightly nutty flavor and a similar texture to quinoa, making it a versatile ingredient in many recipes.

  • Is amaranth a sustainable crop?

  • Yes, amaranth is considered a sustainable crop because it requires minimal water and can grow in a variety of soil types. It is also a resilient crop that can adapt to changing climate conditions, making it a good choice for farmers in many regions.

 

 

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Reference:

Amaranthus grain nutritional benefits: A review
https://www.researchgate.net/publication/331832812_Amaranthus_grain_nutritional_benefits_A_review
Reviewed by Neelesh Kumar Maurya and Dr. Pratibha Arya

Amaranth (Amaranthus spp.): Food Properties and Potential Health Benefits
https://www.researchgate.net/publication/374012049_Amaranth_Amaranthus_spp_Food_Properties_and_Potential_Health_Benefits
Authors: Asad Abbas, Naveed Ahmad, Wisha Saeed, Muhammad Qamar, Muhammad Usama, Muhammad Zulqarnain Khan, Tuba esatbeyoglu

Amaranth and quinoa as potential nutraceuticals: A review of anti-nutritional factors, health benefits and their applications in food, medicinal and cosmetic sectors
https://www.researchgate.net/publication/370377275_Amaranth_and_quinoa_as_potential_nutraceuticals_a_review_of_anti-nutritional_factors_health_benefits_and_their_applications_in_food_medicinal_and_cosmetic_sectors
Nusrat Jan, Syed Zameer Hussain, Bazila Naseer and Tashooq Ahmad Bhat

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