7 Great Benefits Of Amaranth: Amazing Superfood!

Amaranth, also known as amaranthus caudatus, is grown as an ornamental and leaf vegetable. It is not a grain, but it can be eaten and cooked like rice. The Aztecs’ first crop accounted for about 80% of their daily caloric intake.

Amaranth, a tiny yellow seed, has an earthy and nuanced flavor. You can cook it and serve it with hot dishes like salads, soups, and bowls. However, it can also be popped and used as a snack or ingredient in bread crumbs. Because of its immense health benefits, amaranth is superior to many other grains for overall nutrition.

Amaranth’s Benefits

Amaranth Contains Antioxidants

Amaranth is rich in antioxidants. These are molecules that fight free radicals. Free radicals can be produced when your body is exposed to radiation or tobacco smoke.

It has a high level of phenolic acids, such as vanillic acid, -hydroxybenzoic, and gallic acid. This help protects against diseases like cancer, heart disease, and other illnesses.

Amaranth May Help Improve Your Digestive Health

This pseudo-grain is a great source of fiber. Amaranth contains 20 grams of dietary fiber per cup. The recommended daily dietary fiber intake is 25 grams and 38 grams for men and women. The benefits of dietary fiber include preventing constipation and making it easier to manage your bowel movements.

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Amaranth, a source of insoluble fiber, does not dissolve in water. Because amaranth is insoluble, it cannot dissolve in water. The fiber also helps regulate the excretion and elimination of wastes. It passes through your digestive system and removes toxins, waste, and other material.

Amaranth Can Help You Build Stronger Bones

Did you know that approximately 99% of the calcium consumed is stored in your teeth and bones? This mineral is vital in building strong, healthy bones early in life and maintaining their strength and health later.

Uncooked amaranth contains 240mg of calcium in a cup. Most adults need at least 1000mg per day to prevent osteoporosis and other bone-related diseases.

Amaranth Can Help Relieve PMS Symptoms

7 Great Benefits Of Amaranth

One cup of cooked amaranth provides 105% of the recommended daily manganese intake. The American Journal of Obstetrics and Gynecology published a study that suggested that magnesium and calcium may help with menstrual symptoms like pain, depression, mood swings, and irritability.

Ten women with normal menstrual cycles completed questionnaires during their 169-day periods. Every 39 days, the amount of calcium and manganese was varied.

The intake of calcium reduced depression, anxiety, and other symptoms. Participants also experienced increased mood and pain symptoms when their dietary manganese levels were decreased during the pre-menstrual phase.

Dietary calcium, as well as manganese, play an important role in treating menstrual distress.

Amaranth Can Help Prenatal Babies Develop Properly

Amaranth also has large amounts of B-vitamins, such as folate. Folate is important for forming red blood cells and neural tubes in newborn babies. Consuming amaranth during pregnancy is a great way of ensuring you get enough folate.

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In pregnancy, folic acid deficiency can cause underweight babies and even neural tube defects.

Amaranth Can Help Protect Your Nervous System

Folate, a vitamin that is essential for regulating certain amino acids in the nervous system, also plays a major role. Research has shown that a low intake of folate in the diet can increase homocysteine, which can lead to neurodegenerative diseases such as Parkinson’s or Alzheimer’s.

A cup of amaranth provides 40% of the daily recommended folate intake. A cup of amaranth also contains 15% of the daily recommended thiamine intake. Thiamine helps maintain a healthy brain. It also improves memory and concentration. Thiamine can also be used to reduce stress and improve nerve function.

Amaranth Can Increase Your Body’s Oxygen Levels

For the formation of blood cells, iron and copper are vital. Amaranth has 82% of the daily recommended iron level and 51% of copper. Anemia can be caused by iron deficiency.

Anemia due to iron deficiency can lead to fatigue, weakness, and pale skin. Amaranth, an iron-rich food, can help you avoid low iron levels.

Amaranth Recipes

7 Great Amaranth Benefits

A serving of amaranth is delicious on its own. However, it’s even more delicious when combined with other superfoods.

These are just a few ideas to help you get started.

Amaranth With Walnuts And Cherries

Mix amaranth, milk, and spices in a saucepan. Cook until amaranth has cooked. Add your favorite toppings and sweeten them to taste. This makes a delicious and healthy breakfast.

Popped Amaranth

This one is easy, and it’s just as simple as making popcorn. Pop the popcorn by heating the pan and adding the seeds. This is a great snack that you can have at any hour.

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Amaranth Parties

Combine red lentils, cooked amaranth, and green onion with cumin and any other spices you prefer in a bowl. Make the patties and fry them in a pan. Serve these plant-based patties with burger buns or on their own.


  • Sophie Hayward

    Sophie Hayward is a registered dietitian nutritionist with a Bachelor's degree in Nutrition and Dietetics from the University of Florida and a Master's degree in Public Health Nutrition from the University of North Carolina at Chapel Hill. With over 5 years of experience in the nutrition field, Sophie is an expert in weight management, chronic disease prevention, and overall health and wellness. As an author at FitGAG, she shares her knowledge and expertise on a variety of topics, including nutrition plans, healthy recipes, and overall health and wellness tips. Sophie believes that a balanced approach to nutrition is essential for overall health and well-being, and she strives to inspire her readers to make sustainable lifestyle changes that promote optimal health. Through her articles, Sophie aims to empower her readers to achieve their nutrition goals, overcome challenges, and enhance their overall quality of life.

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