8 Health Benefits of Amaranth: A Nutrient-Packed Ancient Grain

Amaranth, an ancient grain cherished by the Aztecs, is gaining modern popularity due to its significant health benefits.

Rich in vital nutrients and naturally gluten-free, this superfood is attracting attention from health enthusiasts and nutritionists.

Containing high levels of protein, fiber, and various vitamins and minerals, amaranth delivers substantial nutrition in every serving. It supports immune function, enhances digestion, and promotes heart health.

Integrating amaranth into your diet can profoundly impact your well-being. This versatile grain offers benefits like aiding in weight management and promoting healthy skin, thus supporting overall wellness. Suitable for both savory and sweet dishes, amaranth is easy to incorporate into your daily meals.

What Is Amaranth?

Amaranth is composed of over 60 species of grains and has a rich cultivation history spanning about 8,000 years. It served as a staple food for the Inca, Maya, and Aztec civilizations.

Classified as a pseudocereal, it shares many nutrients with cereal grains like wheat but isn’t classified as such.

This nutritious grain has an earthy, nutty flavor, making it suitable for various dishes. Besides its versatility, amaranth is naturally gluten-free and provides high amounts of protein, fiber, micronutrients, and antioxidants.

Nutrition of Amaranth

Nutrition of Amaranth (per 1 cup, 246 grams cooked)

• Calories: 251 kcal
• Protein: 9.3 grams – Supports muscle growth and repair.
• Carbohydrates: 46 grams – Provides energy.
• Fats: 5.2 grams – Essential for various body functions.

Micronutrients:

• Manganese: >100% of RDI – Supports brain function and neurological health.
• Magnesium: 40% of RDI – Vital for muscle and nerve function.
• Phosphorus: 36% of RDI – Important for bone and teeth health.
• Iron: 29% of RDI – Aids in oxygen transport in the blood.
• Selenium: 19% of RDI – Supports immune function.
• Copper: 18% of RDI – Helps maintain healthy bones and blood vessels.

Amaranth is a highly nutritious ancient grain packed with fiber, protein, and essential micronutrients for overall health.

8 Health Benefits of Amaranth

Amaranth is a highly nutritious pseudo-grain cultivated for thousands of years, particularly in Central America.

Its seeds are rich in protein, fiber, vitamins, and minerals, making it a valuable addition to a healthy diet. Below are some of the key health benefits associated with amaranth consumption.

1. Reduces Inflammation

Amaranth seeds contain phenolic acids, flavonoids, and carotenoids, which have been shown to reduce inflammation.

About 34.6% of people in the United States experience systemic inflammation, affecting their immune response and causing conditions such as diabetes and heart disease.

Studies in mice have demonstrated that amaranth consumption lowers inflammation levels. Although human studies are limited, the anti-inflammatory properties of amaranth are promising and have led to its use in some medications.

2. Helps Lower Cholesterol

Amaranth can positively impact cholesterol levels. Animal studies show that amaranth seeds may reduce total and low-density lipoprotein (LDL) cholesterol, though further human research is necessary.

Eating foods high in fiber, like amaranth, helps tackle cholesterol problems. One cup of cooked amaranth contains 5 grams of fiber, meeting 18% of the daily value.

Fiber aids in excreting cholesterol through stool and regulating bowel movements. Most Americans don’t get enough daily fiber, so adding amaranth to diets can make a difference.

3. Lowers Blood Pressure

Eating more whole grains like amaranth reduces blood pressure effectively. Amaranth seeds contain peptides and proteins that help to relax blood vessels, contributing to lower blood pressure.

They’re low in sodium and high in potassium, which is crucial since high-sodium foods are one of the main causes of hypertension.

According to the Centers for Disease Control and Prevention, the balance between sodium and potassium directly impacts blood pressure levels, making amaranth an excellent addition to any diet aiming to manage hypertension.

4. Improves Gastrointestinal Health

Amaranth seeds contain both soluble and insoluble fiber, aiding stool passage and supporting gastrointestinal (GI) health.

Soluble fiber helps soften stool while insoluble fiber adds bulk. Research indicates that increasing whole grain intake, like amaranth, can maintain gut health and reduce colorectal cancer risk.

Combining these fibers makes this pseudocereal effective for overall digestive well-being. For those aiming to enhance their GI health, incorporating amaranth into their diet offers a natural solution.

5. Healthy Skin and Vision

Amaranth provides ample antioxidants, including vitamin A. These antioxidants protect skin and eyes. Regular consumption supports youthful skin.

Vitamin A helps prevent night blindness and promotes good vision. Antioxidants in amaranth also combat free radicals. This reduces the risk of age-related eye conditions. Including amaranth aids in maintaining healthy skin and sharp vision.

6. Anti-inflammatory and Anti-cancer Properties

Amaranth, rich in antioxidants and nutrients, offers powerful anti-inflammatory benefits. Its peptide lunasin helps prevent inflammation-related diseases like heart disease, stroke, and diabetes.

Studies have shown amaranth’s potential to combat cancer due to its anti-cancer properties. The antioxidant content in amaranth works to neutralize harmful free radicals, reducing cancer risk. Also, amaranth’s nutrients support overall health and protection against chronic diseases.

7. Helps in Diabetes Management

Amaranth helps regulate blood sugar levels due to its high fiber content. Its complex carbohydrates ensure a steady release of glucose, preventing spikes.

Protein-rich amaranth supports muscle health and balances insulin levels. Rich in magnesium, it aids in glucose metabolism, enhancing overall diabetes management.

Including amaranth can improve glycemic control, benefiting those with type 2 diabetes. Nutrients in amaranth promote better health outcomes for diabetics.

8. Supports Bone Health

Amaranth is rich in essential minerals critical for strong bones. With high levels of calcium, magnesium, and phosphorus, it aids bone density and health.

One cup of cooked amaranth provides approximately 28% of the RDI for magnesium, which supports bone formation.

Its manganese content also exceeds 100% of the RDI, playing a role in bone mineralization. Consuming amaranth reduces the risk of osteoporosis, ensuring bone strength.

Risks of Amaranth

While amaranth boasts numerous health benefits, certain risks may come with its consumption. Here are some potential concerns.

Presence of Anti-Nutrients

Amaranth contains anti-nutrients like oxalates and phytates. These compounds can inhibit the absorption of essential minerals like calcium and iron. Although cooking and soaking reduce these effects, those with deficiencies might need to moderate their intake.

Hypoglycemia Risk

Consuming amaranth may affect blood sugar levels. High-fiber content can stabilize glucose, but in rare cases, it has caused hypoglycemia. Those managing diabetes should monitor their levels when adding amaranth to their diet.

Digestive Issues

For some, amaranth may cause digestive discomfort. Its high fiber content can lead to issues like bloating, gas, or even diarrhea if consumed in large quantities. Gradual introduction to the diet may mitigate these effects.

Potential Allergic Reactions

Although rare, some individuals might experience allergic reactions to amaranth. Symptoms could include skin rashes, itching, or respiratory issues. People with known food allergies should exercise caution.

Calcium Absorption Concerns

Oxalates in amaranth can impact calcium absorption. High oxalate foods can form insoluble complexes with calcium, reducing its bioavailability. Those needing higher calcium levels should balance their diet accordingly.

Pregnancy and Breastfeeding Precautions

Pregnant and breastfeeding women should consult healthcare providers before consuming large amounts of amaranth. While generally safe, its high fiber and nutrient density might cause gastrointestinal discomfort, impacting maternal health.

Frequently Asked Questions

Is amaranth gluten-free?

Yes, amaranth is a naturally gluten-free grain, making it an excellent choice for individuals with gluten intolerance or celiac disease.

How much fiber does amaranth contain?

One cup of cooked amaranth contains 5 grams of fiber, which is about 18% of the daily recommended intake. Its high fiber content aids in digestion and cholesterol management.

Can I eat amaranth if I have diabetes?

Yes, amaranth is beneficial for people with diabetes due to its high fiber content which helps regulate blood sugar levels. Its magnesium content also aids in glucose metabolism.

What is the nutritional profile of amaranth?

One cup of cooked amaranth provides 251 calories, 9.3 grams of protein, 46 grams of carbohydrates, and 5.2 grams of fat. It is particularly rich in micronutrients like manganese, magnesium, phosphorus, and iron.

Conclusion

Amaranth’s impressive nutritional profile and numerous health benefits make it a valuable addition to any diet.

From enhancing immune function to promoting heart health and aiding in digestion, this ancient grain offers a wealth of advantages.

Its rich history and versatility in cooking further solidify its place as a superfood worth incorporating into daily meals.

While there are some considerations to keep in mind, the potential benefits of amaranth far outweigh the risks. Embracing amaranth can lead to a healthier, more balanced lifestyle, supporting overall well-being and vitality.