Amaranth: Health Benefits, Nutrients & Uses

Last Updated on May 5, 2023 by Shabnam Sengupta

For thousands of years, amaranth has been cultivated as a staple food crop due to its high nutritional content. Ramdana, the god’s own grain, is what amaranth is called in Hindi, and Rajgira, the royal grain, is what it is called in Gujarati. Amaranth has a lot of health benefits and people consume it as a grain, flour or as a leafy green vegetable. In addition to providing numerous benefits to the body, amaranth leaves and seeds are rich in vitamins, minerals, and antioxidants.

Health benefits of Amaranth

May help boost haemoglobin

Amaranth contains phytochemicals that have anti-anaemic properties. The iron content of amaranth helps restore red blood cells, white blood cells (WBCs), and haemoglobin levels.

May strengthen bones 

Amaranth contains more calcium than any other seeds. Kaempferol, a flavonoid found in amaranth, has preventative qualities against decreased bone mass and decreased bone density in osteoporosis and several other bone diseases including postmenopausal osteoporosis that makes it a valuable food for strengthening bones. 

Helps control blood pressure

There is evidence that replacing saturated fat with unsaturated fat in the diet can help lower blood pressure. Amaranth oil is beneficial for the treatment of hypertension. You should take 18 ml per day to achieve the best results.

Contains more protein than other grains

Amaranth seeds are high in protein, which is essential for building and repairing tissues in the body. It is a good source of lysine, an essential amino acid that is important for the growth and repair of tissues in the body. Lysine is also important for the absorption of calcium, and it helps maintain healthy skin and bones. The essential amino acid index of amaranth protein is comparable with egg protein. So, it can be a substitute to eggs.

Prevents gastric discomfort

The insoluble fibre presents in Amaranth binds with water forms gel, which promotes a feeling of fullness and helps regulate healthy digestion.

According to research, amaranth extracts can grow lactic acid bacteria, which is vital for the development of prebiotics and probiotics (symbiotics). People who cannot consume milk-based products, either as a result of lactose sensitivity or milk protein allergies, or as a consequence of celiac disease, can use these products instead of probiotics, as they have a good protein content.

Reduces bad cholesterol

Amaranth oil significantly reduces total cholesterol, triglycerides, LDL and VLDL. An 18 ml daily dose of characterised amaranth oil has been shown to lower cholesterol concentration-dependently.

Rich in antioxidants

Amaranth is also a good source of antioxidants such as gallic acid, p-hydroxybenzoic acid and vanillic acid, which help protect the body against damage from free radicals, a type of harmful molecules. Free radicals are produced in the body through normal metabolic processes and can cause damage to cells, leading to chronic diseases such as cancer, heart disease, retinopathy, arthritis and stroke. Antioxidants help neutralise free radicals and protect the body against this damage.

Naturally gluten free

Among the advantages of amaranth is the fact that its proteins do not contain gluten. Patients who must maintain a gluten-free diet will benefit from amaranth products. For those with IBS (Irritable Bowel Syndrome), celiac disease, and wheat allergies, amaranth may be a promising source of protein.

Fights against inflammatory disease

Researchers believe that amaranth has anti-inflammatory properties, which may be beneficial for people with arthritis, diabetes, autoimmune disorder, several allergies and other inflammatory conditions. Inflammation is a natural response of the body to injury or infection, but chronic inflammation can lead to the development of chronic diseases. Many studies suggest that amaranth may suppress the production of IgE (Immunoglobulin E) in blood, which is responsible for many allergic reactions and other molecules that contribute to inflammation.

Conclusion

In conclusion, amaranth leaves and seeds are a highly nutritious and versatile food that offer numerous health benefits to the body. They are rich in vitamins, minerals, antioxidants, and essential fatty acids. They are also a good source of protein, dietary fibre, and essential amino acids. However, you must consult a registered dietitian before incorporating any food in your diet before consumption.

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