Health Benefits of Amaranth: Types, Nutrition and more

One tiny crop has been extensively researched and studied, proving to be vital in the modern food industry. Their fringe benefits range from the medicinal to artistic industry.

What is Amaranth?

Amaranth is a tall plant with broad leaves, flowers and seeds of which the leaves and seeds are edible. Amaranth is known as a ‘superfood’ owing to its numerous health benefits. The seed, flower and leaves of the plant are used as food. The entire plant can be a component of medicines.

Amaranth is considered as a ‘Superfood’ because it contains high nutraceutical values. The plant’s name is derived from the word amarantos, a Greek word meaning ‘unfading’ and it proved worthy of its name. Amaranthus belongs to the Caryophyllales order, including Quinoa, spinach and beetroot.

Amaranth is planted for ornamental purposes because of its stunning stalks, large leaves and vibrant coloured flowers. They have been used as a food colourant due to the presence of betacyanin pigments.

It is also a ‘pseudocereal’, which is gluten-free and high in protein and other nutrients. Their pigments vary from maroon to crimson and are placed under the category of pigweeds.

Amaranth is mostly native to the Americas. Its cultivation was commenced by the central and South American people. Civilizations like Maya, Inca and Aztec once considered Amaranth as a staple food.

In India, they are known as ‘Chawli leaves’ and are consumed as green vegetables. Amaranth is used in its intact form or as a flour and increasingly as a puffed or popped component of cereals and granola bars.

Amaranth is also a part of herbal medicine. This property helps inhibit blood loss and can be used as a contraceptive. Their presence is also marked in herbal shampoos.

Types of Amaranth

With approximately 70 species present, only a few varieties of Amaranth are extensively cultivated. They are grown for their captivating and striking looks, especially the flowers. Amaranth requires complete sunlight to grow and attain full maturity.

Red Amaranth

The biological name of red Amaranth is Amaranthus cruentus. The red Amaranth has purple or red flowers arising from the central stalk, which are loaded with seeds.

They are mostly available in summer but are found around the year. Their leaves are also used to make red-coloured dyes.

Amaranth leaves can be consumed raw as well as in cooked form. The nutritional content of red Amaranth leaves is similar to that of beetroot and spinach, but with high-quality nutrients including protein, calcium, iron, vitamin C and carotene.

Foxtail Amaranth

Amaranthus Caudatus is popularly known as Foxtail Amaranth. It is one of the well-known species of the Amaranth family.

This versatile plant is highly nutritious and also used as feed for livestock. Its commercial purpose includes thatching, a method of roofing.

The seed of the crop nourishes infants, gestational mothers, disabled and older people. The plant pigments can be utilised as a natural food colourant. Every segment of foxtail Amaranth has economic purposes.

Slim Amaranth

The common name of Amaranthus hybrids is Slim Amaranth. The seeds of this crop are used as a substitute for bread and porridge.

Due to its nutritional value, the seeds are cooked and used as a substitute for spinach. The tea made from the leaves of Slim Amaranth has high medicinal uses like in treating diarrhoea, intestinal bleeding and excessive bleeding during menstruation.

Prince of Wales Feather

The biological name of Prince of Wales Feather is Amaranthus hypochondriacus. The Spanish names include quelite, bledo and quintonil.

Spinach is a popular alternative option for Amaranth leaves. The seeds are popped and used as popcorn. The seed is very small but highly nutritious. They give a slightly astringent taste.

The plant can be used internally to fasten the healing of ulcers. Gargling the plant extract helps soothe the inflammation in the pharynx.

Amaranthus hypochondriacus is applied externally to treat vaginal discharges, nosebleeds and wounds.

Joseph’s coat

Amaranthus tricolour, commonly known as Joseph’s coat, is a swiftly growing plant.

The eye-catching feature of Joseph’s coat is its bewitching foliage seen in a combination of yellow, pink, copper and red colours. It is a warm condition plant.

They are beneficial in the cure of ulcers, diarrhoea, haemorrhage and tissue repair. Joseph’s coat is also known for its cleansing effect.

How does Amaranth taste

They are crunchy and give a sweet taste. When cooked, they give a nutty punch. Amaranth tastes better when popped and consumed as popcorn.

How to cook Amaranth

Amaranth grain contains phytochemicals that are not defined as nutrients and may contain anti-nutrient factors, such as polyphenols, saponins, tannins and oxalates. Raw amaranth grain is inedible to humans and cannot be digested as it blocks the absorption of nutrients. Thus it has to be prepared and cooked like other grains.

Being a simple ingredient, Amaranth can be incorporated as an ingredient in many different dishes.

Before cooking Amaranth, it can be sprouted 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 anti-nutrients, which can impair mineral absorption.

Amaranth and water should be combined in a 3:1 ratio. The mixture is heated till it reaches a boil. The heat is then reduced and maintained at a simmer for 20 minutes. By then, the water is completely absorbed by the Amaranth.

Here are a few ways to relish this healthy grain:

• Added as an ingredient in smoothies to increase the fibre and protein content.
• Use it in place of pasta and rice in certain recipes.
• Use in soups and stews as a thickener
• Made into a breakfast cereal with added cinnamon, nuts and fruits

Amaranth benefits

Amaranth is highly nutritious, and its benefits cannot be limited. Recent research has proven that it is rich in Vitamin C. It helps to hasten the healing because of its high iron content. Amaranth being gluten-free, provides us with high fibre and protein content.

Amaranth oil is valued for its versatile uses across various industries like pharmaceuticals and cosmetics in the manufacturing of shampoos, rubber chemicals and aromatics.

Source of protein

Protein is abundant in Amaranth. Amaranth has nine grams of protein in one serving, making it protein-rich compared to other foods. The seeds, leaves and stems of Amaranth are rich sources of protein and carotenoids, making them wholesome.

The grain of Amaranth is high in protein and lysine, an amino acid that is present at lower levels in other grains. It is a complete protein containing all nine essential amino acids and 14% protein content. It also helps in muscle tissue repair and the formation of collagen.

Reduces inflammation

In the primary research, Amaranth inhibited the production of Immunoglobulin E, which is responsible for inflammation. In vitro studies suggested that Amaranth effectively reduced the inflammation markers.

Bone health

Amaranth being rich in calcium and vitamin C makes it good for bone formation and strengthening.

Osteoporosis is a condition of bone weakening and eventually leads to fracture. Women may experience this after menopause. Frequent consumption of Amaranth aids in preventing osteoporosis and other calcium related issues.

Phosphorus also monitors bone health and is abundantly present in Amaranth. Amaranth appears to provide bioavailable forms of calcium, zinc and iron, making it a good choice for people who have difficulty keeping their levels up.

Lower Cholesterol

One important benefit of Amaranth is its property to lower LDL levels while at the same time maintaining the HDL values. Research shows that Amaranth grain and oil decrease plasma cholesterol levels due to their high content of Poly Unsaturated Fatty Acids (PUFAs).

Aids digestion

The enormous amount of fibre in Amaranth boosts the metabolic rate, which helps to ease the digestive system.

In a research study (NCBI article, 25149016), it was found that Amaranth has more insoluble fibre compared to soluble fibre, making it preferable to other native cereals like rice and wheat.

Amaranth proves to be a natural remedy for leaky gut syndrome where tiny holes are formed, which permits small particles to pass through, retaining larger molecules. This will damage the digestive system. Amaranth sprouts assist the growth of probiotics, thereby treating the leaky gut syndrome.

Fight Diabetes

Low manganese level in blood is associated with renal dysfunction and Diabetes. In research conducted on humans, Amaranth consumption effectively fights Diabetes by increasing blood manganese levels.

Gluten-free

Celiac disease or Celiac spruce is a reaction that triggers immunoglobulins when gluten is consumed. Amaranth being gluten-free remarkably rescues people with gluten sensitivity/intolerance and to enjoy their meal without guilt. Other natural, gluten-free grains include Quinoa, sorghum, oats, brown rice and buckwheat.

Pregnant women

Folic acid is abundantly present in Amaranth. Folate supplements are given during pregnancy to prevent birth defects of the foetus, such as Spina Bifida and anencephaly.

When consumed by pregnant women, Amaranth helps in the formation of dendritic cells and the synthesis of DNA of the foetus.

Aids weight loss

After the pandemic, unhealthy food habits have caused weight gain, pushing people to reduce weight.

The hunger-inducing hormone Ghrelin is lowered by the consumption of Amaranth, thereby making you full for a long time aiding in weight loss. Amaranth is a super source of fibre and protein, making it a wholesome meal.

Contains antioxidants

Research shows that Amaranth contains antioxidant pigments such as carotenoids, betalains and chlorophylls.

In a research study conducted on rats, it was found that Amaranth increased antioxidant activity and extended its benefits in protecting the liver.

Antioxidants are beneficial to health due to their ability to fight harmful free radicals that result in the development of long-term diseases.

Other benefits of Amaranth

The pros of Amaranth are not just limited to health but also versatility in the skincare industry. Amaranth is rich in omega 6 and omega 9 fatty acids, which help to detoxify, hydrate, soothe, retain the elasticity of the skin and treat illnesses such as infections, rashes and migraines.

When applied to the skin, Amaranth oil regularly reduces wrinkles and acts as an anti-ageing component. Amaranth oil is a good cleanser when massaged with a few drops of oil to the skin.

Amaranth contains an essential amino acid called lysine, which nourishes the hair follicles and prevent baldness in male. The use of Amaranth oil on hair showed positive results on premature greying. Even grain works wonder for hair strengthening and making it more lustrous.

Amaranth uses

Amaranth cultivation is a boon to both cultivators and the general public who seek alternatives to regular cereals. Amaranth has found its impact in many fields helping humans in various forms through their edible leaves, seeds and roots.

They are gluten-free, antioxidant-rich, assist digestion, promote weight loss, reduce inflammation and also act as a substitute for native cereal crops.

Amaranth is regarded as a complete protein due to the presence of lysine, an essential amino acid, thereby helping in building muscles. They are a bonus to vegetarians who seek high-quality protein serving as a replacement for animal protein.

It is no surprise that Amaranth is also available in alcoholic form, helping home brewers’ step into a profitable venture transforming into a healthy lifestyle.

Some downsides of Amaranth

People with Lysinuric protein intolerance (LPI) cannot digest the amino acids lysine, ornithine and arginine. So, it is advised for people with such intolerance to avoid Amaranth since it may cause stomach pain and diarrhoea.

The lysine content in Amaranth increases the calcium absorption in the body resulting in the accumulation of calcium, leading to dangerous health effects in some cases.

It is advised to not eat the grain raw since in that state there are few oxalates and nitrates present on the grain that might be a danger for some people. Amaranth can lower insulin levels and so people with hypoglycemia have to be precautious with Amaranth intake or completely avoid the grain in the diet.

The high content of oxalic acid inhibits the absorption of calcium and zinc. People with kidney disorders, gout or rheumatoid arthritis should avoid or eat in moderation.

Conclusion

Amaranth is a nutritious food and a very good substitute for people who want gluten-free food. People with celiac disease benefit a lot from Amaranth. Amaranth has its own health and beauty benefits.

FAQ’s

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