Amaranth: Benefits, Nutrition Facts, and Recipes: HealthifyMe Magazine

Our ancestors raised Amaranti for this nutritional value already 8,000 years ago. The amaranth plant is classified as pseudoeral because it differs from other grains on the market. Fruits grown for starch and edible seeds are not included in cereals such as rice and wheat. Reliably versatile Amaranth is rich in antioxidants, trace elements, fiber and proteins. Let's look at its nutritional value, health benefits and delicious amaranth consumption patterns.

What is Amaranth?

Amaranth was once considered the staple food of people living in ancient Aztec, Mayan, and Inca civilizations. It gives a nutty and earthy flavor that pairs tastefully between many dishes. Amaranth is a highly nutritious pseudo-plant with a higher protein content than other cereals. Amaranth is a well-balanced diet with a variety of functional properties such as high nutritional value and helps in proper digestion.

Does Amaranth Provide Nutritional Value?

Yes, yes. Amaranth must be baked and prepared like any other grain. Approximately 100 grams of boiled amaranth provides 103 calories. It has a moderate amount of minerals (iron, manganese and phosphorus) and high lysine and protein components. The best part of Amaranth grains is that they are gluten free, which allows people with gluten intolerance to eat it without worry.
Let's look at the nutritional value of one cup (about 246 grams) of boiled amaranth.

Nutrient Value 1 cup (256 grams) Amaranth
Fibers 5.2 g
Carbohydrates 56g
Fat 3.9 g
Lightning 9.4 g
Calories 251g

ECHO (Educational concerns about hunger control), Amaranth contains some nutritional factors such as phenolic compounds, saponins, nitrates and oxalates. Thus, cooking methods such as boiling Amaranth seeds in water and then throwing away water can reduce the toxic effects of cereals.

What are the benefits to health?

Maybe Amarant has become more and more popular as a healthy food recently, this superb fruit was an important part of the diet of various people around the world. It offers an impressive and huge nutrient profile and is associated with a number of health benefits. Let's take a look at some of Amaranth's health benefits.

1. High antioxidant content

The human body contains harmful free radicals. Antioxidants are natural compounds that help protect the body from these free radicals. Amaranth contains high amounts of phenolic acid, vanillic acid, p-hydroxybenzoic acid and gallic acid to help protect you from many degenerative diseases such as diabetes, heart disease and even cancer.

2. It can help lower cholesterol

Cholesterol, a type of fat that can narrow the arteries by finding too much in the blood. Some studies have shown that amaranth may have some cholesterol-lowering properties. The study found that Amaranth oil reduced "bad" LDL cholesterol and total cholesterol by 22% and 15%, respectively. It also helps to raise good or HDL cholesterol levels at the same time.

3. Helps in weight loss

    to lose weight

If you are thinking of losing a few extra pounds, you should regularly add Amaranth to your diet. Amaranth is rich in fiber and protein, both of which help you lose weight. The study proved that a high-protein breakfast helps reduce ghrelin, a hunger-stimulating hormone. Amaranth fibers move slowly and undigested in the gastrointestinal tract, helping to promote a feeling of fullness. Increased fiber intake helps reduce the risk of losing body fat and losing weight.

4. Reduces inflammation in the body

Inflammation is a common immune response designed to protect the body from infection and injury. In the case of chronic inflammation it can contribute to various chronic diseases such as autoimmune diseases, diabetes and cancer.
Several studies show that amaranth has an anti-inflammatory effect on the human body. One study found that Amaranth had helped to reduce numerous markers of inflammation. Another study has shown that Amaranth has inhibited the production of immunoglobulin E, an antibody that causes allergic inflammation.

5. It is naturally gluten free

Gluten free

Grains such as spelled, barley and wheat contain a kind of protein called gluten. People with celiac disease cannot eat gluten because the body produces an immune response that causes inflammation and gastrointestinal damage. However, they can eat gluten-free cereal Amaranth, which also contains many important nutrients.

Amaranth vs. Quinoa

Although these ancient South American cereals have different similarities, they also differ in many ways. They are known as whole grains, but they are not quite real cereals. Let's see how they differ from each other in the following ways.

1. Nutrition

Amaranth contains more protein than quinoa. A cup of amaranth serves 9g of protein, while a cup of quinoa serves 8g of protein. However, they both make almost twice as much protein as whole grain, oats and brown rice. Even protein in both quinose and amaranth is superior to almost all whole grains, which also contain the amino acid lysine.
In addition, both grains are good sources of zinc, magnesium, and iron, and are considered an important source of essential vitamin B6.

One cup of Quinoa One cup of amaranth
3mg of iron 5mg of iron
18% Vitamin B6 RDA 22% RDA of Vitamin B6
15% RDA for riboflavin and thiamine 3.75% RDA for riboflavin and thiamine

2. Taste

Although both Amaranth and quinoa offer a nutty taste after cooking, Amaranth is more flavorful. Amaranth seed, when cooked, gives off an intense aroma of grass, expressed in a hay-like plant nut. But in the case of quinoa, it releases a mild taste that can easily acquire the attributes of the food being served.

Delicious Amaranth Recipes

Amaranth is a vigorously packed grain that has a wealth of healthy properties including fiber, antioxidants, vitamins, minerals and proteins. Amaranth cereal can be added to various dishes as a vital ingredient to bring out the taste, smell and taste of the grains. Here is a list of some Indian recipes you may want to try to incorporate Amaranth into your daily diet.

1. Amarant Tikki

amarant quilt

Necessary Ingredients:

  • One cup of amaranth seeds
  • Two cups of water
  • One tablespoon of oil
  • Three carnations finely chopped garlic
  • One cup finely chopped onion
  • Half a cup of finely chopped zucchini
  • Half a cup of red pepper chopped finely
  • Salt, chilli powder and amchor powder
  • One tablespoon of garam masala
  • Half a teaspoon of coriander powder, lemon zest
  • Bread rolls
  • Freshly ground black pepper


For cooking Amarand seeds:
  • First you need to boil two cups of water. Then add the amaranth seeds to the water and mix well.
  • After boiling the Amaranth seeds, cover the bowl with a lid. Then lower the flame and allow the seeds to incubate for about twenty minutes.
  • After boiling the amaranth, season it with freshly ground pepper and sea salt and set aside.
For making masala:
  • Heat 1 tablespoon oil in a pan and brown the onion and garlic. Then add the zucchini and red pepper and stir and fry for about three minutes.
  • After that, add some lemon zest, red chilli, coriander powder, garam masala and stir fry. Then add some black pepper and amchor. Now remove the mixture from the heat.
  • Take boiled Amaranth and add it to the mixture. Set aside to cool.
  • Then make pies and cover with breadcrumbs.
  • Finally, fry in the pan two tablespoons of oil in a pan until golden.
    The total cooking time of this dish is forty-five minutes.

2. Amaranth Ki Chikki


Necessary Ingredients:

  • 250 grams of amaranth
  • 750 grams of jaggery
  • Three and a half cups of water
  • Lubricate the surface to set the chikki

The method:

  • Take a pan and heat it over a large flame. Then add the whole Amaranth. Amaranth will jump as soon as you add them to the pan.
  • Once it has opened, remove the amaranth from the pan and set aside.
  • Now take some water and yogurts in the pan while dissolving them in water over a flame.
  • When the tabs are completely dissolved, increase the flame and bring the mixture to the boil. After that, cook it on high heat until you get 2/3rd consistency.
  • Now mix the amaranth with the cooled mixture.
  • Finally, apply the mixture to the greased surface at a time. Then pat it flat and let it cool.
  • After cooling, divide it into desired size pieces and store in an airtight container.
    It takes forty minutes to prepare this dish.


Although amaranth has existed for a long time, it has gained popularity in recent times because of its high quality minerals and proteins. Its specialty is that it is gluten free and allows many people with intolerance to gluten to include Amaranth in their diet. Amaranth is very beneficial to your health as it contains various nutrients. You can even bake Amaranth for a variety of foods that are both healthy and delicious.

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