Health trends and diet fads may come and go, but certain foods are valued timelessly, and one of them is Amaranth. This is not just a trendy superfood, but a tiny ancient grain that confers an impressive profile of nutrients, and is a smart food choice for healthy eaters who want to lead an active lifestyle.
Ancient civilizations treasured amaranth as a sacred grain, believing it gave strength and stamina to warriors. In India, Amaranth is also known as Rajgira or Ramdana, which means royal grain in Sanskrit and looks like mini pearls of sand.
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Though many people group it with grains like wheat or rice, amaranth is actually a seed. This humble seed grows easily, thrives in tough climates and comes with a wealth of nutrients. The best part of this superfood is its versatility; it can be popped like popcorn, cooked like rice, milled into flour or blended into snacks and sweets. Besides these, it perfectly fits into modern lifestyles, whether you are looking for comfort food or mindful eating.
Also Read: Amaranth - The Magic Seed For Good Health
Health Benefits of Amaranth
Builds Strong Bones
Packed with bone-friendly nutrients like calcium, magnesium, and phosphorus, it improves bone density, and proper assimilation of minerals reduces the risk of osteoporosis and other age-related bone issues. This superfood is a great food choice for growing kids, ageing adults, or those who want to strengthen their bone mass and improve their overall health.
Complete Plant Protein Source
Amaranth contains all nine essential amino acids, including lysine, which most grains lack. This makes this pseudocereal a perfect food for muscle repair and recovery, bolsters the immune system and great protein alternative for vegans and vegetarians.
Fights Inflammation
Several studies have revealed that amaranth possesses potent anti-inflammatory effects. This helps in mitigating inflammation, alleviating pain and lets the human body function more efficiently.
Promotes Heart Health
The goodness of dietary fiber in amaranth helps diminish the bad cholesterol levels. Maintaining lipid profile under control improves heart function and lowers the risk of cardiovascular disease and stroke. Apart from this, amaranth also contains vast amounts of potassium that regulate blood pressure levels, which supports the heart to flow without any interruption.
Manages Diabetes
The complex carbohydrates and abundance of dietary fiber in amaranth make it a perfect food for diabetics. This delays gastric emptying time, slows down the absorption of glucose and maintains a steady rise in blood glucose level and preventing blood sugar spikes.
Gluten-Free Seed
Amaranth is a perfect food for those with celiac disease or gluten sensitivity. This versatile ingredient can be used to make soft rotis, one-pot meals, baked goods and desserts without any stomach issues.
Ways To Add Amaranth
You can go traditional or modern, sweet or savoury. So many tasty options:
Make wholesome porridge with jaggery and fruits.
Crispy popped amaranth mixed into granola or energy bars.
Nutritious amaranth rotis for everyday meals
Rajgira laddoos/chikkis during fasts or as a healthy snack
Nourishing salads topped with cooked amaranth
Cheela or dosa using amaranth flour
Side Effects
Amaranth is a safe and well-tolerated seed for most healthy adults. However, keep these in mind when you are introducing this food:
Start slowly if you are not used to high-fiber foods.
Raw seeds contain low levels of oxalates and nitrates that can cause allergies in sensitive people. However, cooking the grain helps to lower amounts of this substance and makes it safe to consume and preventing digestive problems.
People with kidney issues should watch their phosphorus intake.
Conclusion
Amaranth is a wholesome seed packed with dense nutrients that offers a steady source of energy, protein and most vital dietary elements. This humble seed supplements a rich variety of diets, and benefits heart, gut and bone health. If you want a wholesome food that supports long-term health, this seed deserves a front-row seat in your daily diet.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing various topics, including food, nutrition, supplements, and overall health.
References:
The Dual Nature of Amaranth—Functional Food and Potential Medicine
Justyna Baraniak 1,*, Małgorzata Kania-Dobrowolska 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC8871380/
An overview of the nutritional and therapeutic properties of amaranth
Moazma Sattar,Farhan SaeedORCID Icon,Muhammad AfzaalORCID Icon,Amara Rasheed,Aliha Asif,Sadia Sharif, show all
https://www.tandfonline.com/doi/full/10.1080/10942912.2024.2304266
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