Amaranth is a plant that produces edible starchy seeds that look similar to grains. The seeds resemble quinoa and are popular for their fiber and protein content. Amaranth is an ancient whole grain with a high protein and fiber content, especially compared with other grains. Amaranth has many micronutrients and anti-inflammatory properties. It may help lower cholesterol, aid weight loss, and is gluten-free. It’s easy to make and great in any dish.
Introduction to Amaranth
Although amaranth has only recently gained popularity as a health food, this ancient grain has been a dietary staple in certain parts of the world for millennia. It has an impressive nutrient profile and been associated with a number of impressive health benefits.
Amaranth is a group of more than 60 different species of grains that have been cultivated for about 8,000 years. These grains were once considered a staple food in the Inca, Maya and Aztec civilizations. Amaranth is classified as a pseudocereal, meaning that it’s not technically a cereal grain like wheat or oats, but it shares a comparable set of nutrients and is used in similar ways. Its earthy, nutty flavor works well in a variety of dishes. Besides being incredibly versatile, this nutritious grain is naturally gluten-free and rich in protein, fiber, micronutrients and antioxidants.
Amaranth comes from a word that means "unfading" in Greek. The flowers of this plant are a vivid crimson all summer long, making it a striking sight. However, the flowers aren't amaranth's big draw - it's the seeds. After harvesting, they're used in a similar way to grains such as rice and oats.
Amaranth is native to Mexico and Central America. It was a staple food of the Aztecs, and it remains a part of the Central American diet. Amaranth's nutty, pleasantly sweet flavor and its versatility make it a perfect choice for many recipes.
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Nutritional Profile of Amaranth
Amaranth is rich in protein. It has nearly double the amount found in corn or rice. Protein is essential for maintaining muscle mass and blood supply in the body. Amaranth is also a good source of iron, calcium, vitamin C, phosphorous, manganese, selenium, and magnesium.
One cup (246 grams) of cooked amaranth contains the following nutrients:
- Calories: 251
- Protein: 9.3 grams
- Carbs: 46 grams
- Fat: 5.2 grams
- Manganese: 105% of the RDI
- Magnesium: 40% of the RDI
- Phosphorus: 36% of the RDI
- Iron: 29% of the RDI
- Selenium: 19% of the RDI
- Copper: 18% of the RDI
Amaranth is packed with manganese, exceeding your daily nutrient needs in just one serving. Manganese is especially important for brain function and believed to protect against certain neurological conditions. It’s also rich in magnesium, an essential nutrient involved in nearly 300 reactions in the body, including DNA synthesis and muscle contraction. What’s more, amaranth is high in phosphorus, a mineral that is important for bone health. It’s also rich in iron, which helps your body produce blood.
According to the United States Department of Agriculture, 100 grams (g) of cooked amaranth contains the following:
- 102 calories
- 3.8 g protein
- 1.56 g fat
- 2.1 g fiber
- 47 milligrams (mg) calcium
- 2.1 mg iron
- 65 mg magnesium
- 6 mg sodium
A 1/4-cup serving of dry, uncooked amaranth seeds contains:
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- Calories: 179
- Protein: 7 grams
- Fat: 3 grams
- Carbohydrates: 31 grams
- Fiber: 3 grams
- Sugar: 1 gram
A one-cup serving of cooked Amaranth contains 2.1 mg of manganese, which is about 91% of the Daily Value for manganese. Manganese plays a key role in more than 300 enzyme reactions in your body, including immune responses, hormone creation, and blood and bone formation.
Health Benefits of Amaranth
The nutrients in amaranth can offer significant health benefits as part of a healthy diet. It's a source of vitamin C, which is vital to your body's healing because it helps process iron, form blood vessels, repair muscle tissue, and maintain collagen.
Antioxidant Properties
Amaranth is rich in antioxidants, including gallic acid and vanillic acid. Antioxidants help fight free radicals, which are damaging byproducts of your body's normal cell activity, helping reduce everything from signs of aging to heart disease.
Amaranth is a good source of health-promoting antioxidants. One review reported that amaranth is especially high in phenolic acids, which are plant compounds that act as antioxidants. These include gallic acid, p-hydroxybenzoic acid and vanillic acid, all of which may help protect against diseases like heart disease and cancer.
In one rat study, amaranth was found to increase the activity of certain antioxidants and help protect the liver against alcohol. Antioxidant content is highest in raw amaranth, and studies have found that soaking and processing it may decrease its antioxidant activity.
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Anti-Inflammatory Effects
Some allergic reactions lead to uncomfortable inflammation through the production of immunoglobulin E. Early studies show that amaranth can slow down the body's production of immunoglobulin E.
Several studies have found that amaranth could have an anti-inflammatory effect in the body. In one test-tube study, amaranth was found to reduce several markers of inflammation. Similarly, an animal study showed that amaranth helped inhibit the production of immunoglobulin E, a type of antibody involved in allergic inflammation.
The antioxidants in amaranth leaves can help protect you against several conditions, including:
- Heart disease
- Cancer
- Arthritis
- Emphysema
- Cataracts
- Blocked arteries
Cholesterol Reduction
Two studies in animals show that amaranth and its oil have the potential to lower "bad" LDL cholesterol significantly without lowering "good" HDL cholesterol. But scientists need to research how amaranth affects cholesterol in humans.
Some animal studies have found that amaranth may have cholesterol-lowering properties. One study in hamsters showed that amaranth oil decreased total and “bad” LDL cholesterol by 15% and 22%, respectively. Furthermore, amaranth grain reduced “bad” LDL cholesterol while increasing “good” HDL cholesterol. Additionally, a study in chickens reported that a diet containing amaranth decreased total cholesterol by up to 30% and “bad” LDL cholesterol by up to 70%.
Weight Management
Amaranth is high in protein and fiber, both of which can aid your weight loss efforts.
In one small study, a high-protein breakfast was found to decrease levels of ghrelin, the hormone that stimulates hunger. Another study in 19 people showed that a high-protein diet was associated with a reduction in appetite and calorie intake. Meanwhile, the fiber in amaranth may move slowly through the gastrointestinal tract undigested, helping promote feelings of fullness. One study followed 252 women for 20 months and found that increased fiber intake was associated with a lower risk of gaining weight and body fat.
The fiber in amaranth leaves also has health benefits, including:
- Fights constipation
- Lowers cholesterol
- Helps control blood sugar
- Can help you maintain a healthy weight
Gluten-Free Alternative
Amaranth is naturally gluten-free, making it a good option for people with Celiac disease, a condition in which an immune system reaction to wheat gluten can damage the small intestine.
Gluten is a type of protein that is found in grains such as wheat, barley, spelt and rye. For those with celiac disease, eating gluten triggers an immune response in the body, causing damage and inflammation in the digestive tract .Those with gluten sensitivity may also experience negative symptoms, including diarrhea, bloating and gas. While many of the most commonly consumed grains contain gluten, amaranth is naturally gluten-free and can be enjoyed by those on a gluten-free diet. Other naturally gluten-free grains include sorghum, quinoa, millet, oats, buckwheat and brown rice.
Other Potential Benefits
Amaranth’s use dates back to at least 7,000-8,000 years ago. It was one of three major crops the Aztec Empire cultivated and has continued to play an important role in many cultures. Traditional folk medicine practitioners have long used amaranth as a medicine. However, scientific research into its benefits is still new. Some potential medicinal benefits include:
- Anemia prevention: Amaranth contains iron, so it may help prevent or treat anemia.
- Antimicrobial benefits: Certain strains of amaranth may help to kill microbes in a laboratory setting, particularly Escherichia coli. It may also help fight candida, the fungi that cause yeast infections.
Ways to Incorporate Amaranth into Your Diet
Whole grain amaranth can be used in many of the same ways you use other grains, such as oatmeal or quinoa. You can find amaranth flour in some stores, which can be used in baking. Amaranth leaves can be used the same way you would spinach, kale, or Swiss chard.
Amaranth is in season from midsummer until the first hard frost. However, most amaranth is sold in dried form, so you can easily find it all year round. It's most commonly found in South American grocery stores, but it's becoming more common in health food stores, farmers' markets, and even large supermarkets. If you're growing your own amaranth, it's ready for harvest if seeds easily fall away when you roll it between your hands. You can either dry the seeds or eat them fresh.
To keep amaranth for a long period, it's best to seal it in an airtight container. If you want to use amaranth as flour, you can grind it in a food processor and freeze the result. It will stay fresh for 6-9 months in the freezer.
Here are some ways to get amaranth's health benefits as a part of your daily diet:
- Boil whole amaranth grain in a 3:1 ratio of water to amaranth to make porridge
- Pop dried amaranth like popcorn and eat it as a snack
- Put popped amaranth on salads or in soups
- Add amaranth to your rice for a protein boost
- Blend amaranth into a smoothie for a nutty flavor
- Make amaranth flour and bake with it
- Bread fish or meat with amaranth flour
Amaranth is simple to prepare and can be used in many different dishes. Before cooking amaranth, you can sprout it by soaking it in water and then allowing the grains to germinate for one to three days. Sprouting makes grains easier to digest and breaks down antinutrients, which can impair mineral absorption. To cook amaranth, combine water with amaranth in a 3:1 ratio. Heat it until it reaches a boil, then reduce the heat and let it simmer for about 20 minutes, until the water is absorbed.
Here are a few easy ways to enjoy this nutritious grain:
- Add amaranth to smoothies to boost the fiber and protein content
- Use it in dishes in place of pasta, rice or couscous
- Mix it into soups or stews to add thickness
- Make it into a breakfast cereal by stirring in fruit, nuts or cinnamon
A person may wish to try the following to incorporate amaranth into their diet:
- Use amaranth flour when baking.
- Sprinkle cooked amaranth over a salad for additional crunch.
- Use amaranth and ginger in a muffin recipe to make amaranth muffins.
- Use amaranth to add texture to soup, such as a vegetable or bean soup.
- Mix cooked amaranth, bananas, and brown sugar into oatmeal.
Amaranth Oil for Skin and Hair
The use of amaranth oil in cosmetics and skin care products is growing. The oil comes from processing the seeds. Amaranth oil contains several substances that can soothe and protect your skin. They include:
- Squalene
- Phytosterols
- Tocopherols
- Oleic acid
- Linoleic acid
Amaranth seeds are an especially good source of squalene. Squalene occurs naturally in your body, as well as in plants and animals. As you get older, your body produces less, which can lead to dry skin and signs of aging. When it comes from plant or animal sources, it's processed to make it more stable. That turns it into squalane ("lane" rather than "lene"). Squalane can moisturize your skin without clogging pores. It has anti-inflammatory properties that may help acne and eczema.
The squalane in amaranth oil also has benefits for your hair. It can moisturize your hair, smoothing it and adding a glossy shine. You can try massaging a couple drops into your scalp, then rinsing it. The tocopherols found in amaranth oil also can be good for your hair. They protect your hair from harmful effects of sunlight. Amaranth oil also strengthens your hair and can reduce the appearance of greasiness.
Potential Risks and Considerations
Research has not discovered any specific risks associated with amaranth. For example, amaranth does not contain gluten, making it a suitable grain and protein source for people with celiac disease. The main risk of amaranth, as with any supposedly medicinal substance, occurs when a person uses it to treat a medical condition rather than seeking medical help. People who want to try amaranth should consider starting with a small quantity if they have a history of digestive problems. However, for most people, amaranth is safe to consume.
There's not much research on the side effects of amaranth. One small study found no cases of stomach upset among people who consumed more amaranth. Some people are allergic. Symptoms of amaranth allergy can include:
- Vomiting
- Hives
- Runny nose
- Wheezing
- Abdominal pain
Adding more fiber to your diet is beneficial, but if you add too much too soon, you might have symptoms like bloating, cramping, and gas.
Amaranth vs. Quinoa
Is amaranth better for you than quinoa? Both of these ancient grains are good for you. Their nutritional profiles are very similar.