Amaranth – properties, nutritional values, recipes, side effects of consumption

Proven content

Amaranth, otherwise known as amaranth, is one of the oldest grain species and one of the oldest plants cultivated by man.

Amaranth – specificity

Amaranth was known to the indigenous people of North America long before Christopher Columbus discovered this continent. Already 4 thousand. years ago, amaranth was cultivated by the Maya who used it to prepare various dishes. Along with Columbus’ expedition, amaranth seeds found their way to Europe, but for a long time this plant was underestimated, being mainly a garden decoration, and even was almost forgotten.

The rediscovery of amaranth took place in the XNUMXst century, when it was found that this cereal has many valuable pro-health and even healing properties. Its nutritional value far exceeds wheat, barley and rye.

Growing amaranth today

Nowadays, amaranth, also known as amaranth, is grown in fields that can be found almost in all corners of the world. It is grown on a larger scale in North and South America, Southeast Asia (India, Nepal, the Himalayas, Ceylon) and in Africa (Nigeria, Mozambique, Uganda). In Poland, the Lublin region is in the lead in this respect, with over 90% of amaranth crops. According to the botanical classification, amaranth is not a cereal, hence the name pseudo-cereal.

Most of the sixty species of amaranth are unfortunately weeds with inedible seeds and leaves. The most frequently used part of it is light brown seeds only slightly larger than the poppy seeds. Interestingly, and at the same time extremely important for the ecosystem, is the fact that amaranth is able to absorb twice as much carbon dioxide than other plants. Mass cultivation may therefore prove beneficial in counteracting the effects of the greenhouse effect.

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Amaranth – pro-health properties

Amaranth seeds have an inconspicuous appearance, but contain a real wealth of vitamins and amino acids. They are also a source of easily digestible protein. They do not contain gluten, which is especially important for people allergic to this substance.

Meals with the addition of amaranth are recommended for children, for vegetarians (as an excellent source of easily digestible protein), for athletes and people in convalescence – the wealth of vitamins and other beneficial nutrients will help and regenerate the body after an illness.

Dishes with the addition of amaranth are recommended for diabetics – amaranth has a low glycemic index and contains complex sugars that do not suddenly raise blood sugar levels. Amaranth seeds also support weight lossbecause dishes with their addition are filling and contain little calories. Amaranth also has a lot of fiber, which improves digestion and speeds up metabolism. It also improves the general functioning of the intestines, so it is recommended for people with digestive system problems.

Amaranth seeds are also a very good source of calcium, magnesium and B vitamins. It is recommended to eat dishes with the addition of this grain for people who are stressed, exhausted and with problems with memory and concentration. For this reason, amaranth is a great choice for school children.

Pregnant women should include dishes with amaranth in their diet, because it contains folic acid, preventing problems with maintaining pregnancy and supporting the proper development of the fetus. Amaranth seeds also contain substances (including squalene) with antioxidant properties that help fight free radicals and slow down the aging process of the body.

Amaranth is also a natural antibiotic and has a proven fungicidal effect. For these reasons, it is worth eating it especially in autumn and winter, when we are exposed to pathogenic microorganisms and we have reduced immunity. Magnesium and healthy fatty acids contained in amaranth support the work of the heart, lower the concentration of cholesterol and triglycerides in the blood, and ensure that the blood flows smoothly through the coronary vessels – this prevents the formation of health and life-threatening blood clots. Amaranth is suitable for people with gluten intolerance and celiac disease. 100 grams of this grain covers 30% of the daily iron requirement.

Amaranth – nutritional properties

Amaranth seeds are rich in nutrients. In 100 g they contain:

1. 371 kcal;
2. 14 g of protein;
3. 7 g of fat;
4. 65 g of carbohydrates;
5. 7 g of fiber;
6. 159 mg of calcium (15% of DV);
7. 7,5 mg of iron (75% of DV); 
8. 248 mg of magnesium (77% DV).

See also: Nutrition of physically active people

Amaranth – use

Amaranth seeds are the size of poppy seeds, have a yellow or light brown color and a slightly nutty flavor. They are boiled in lightly salted hot water. After cooking, they can be used as an addition to sauces, casseroles, salads or desserts. Amaranth seeds can be used as an addition to yoghurts and breakfast cereals. Vegetarians can make chops, soups and other dishes out of them.

You can get amaranth seed flour at health food stores. It can be used for home baking – both bread and cakes, cookies and other desserts.

The stores also offer amaranth flakes and bread with amaranth. You can also buy the so-called expanded amaranth. It is similar to prepared rice. It is usually added to desserts, yoghurts and milk soups. In this form, amaranth can be given even to young children as an addition to a milk soup. It is easily digestible and does not cause allergies, nor does it lose any of its valuable properties.

You can also buy amaranth aviary in shops. Amaranth seeds are characterized by a high content of fatty acids, the largest of which are unsaturated fatty acids, incl. linoleic, oleic and linolenic acid. Among the rest of the saturated fats you can also find palmitic acid, arachidic acid, stearic acid, lignoceric acid and myristic acid.

This makes it possible to obtain vegetable oil from amaranth, most often in the process of cold pressing. ABOUT properties of amaranth oil it is mainly determined by the presence of squalene, which is a very valuable active compound with strong antioxidant and hypolipemic properties.

It is known that amaranth fat may have a positive effect on strengthening the overall immunity of the body by stimulating the activity of macrophages and lymphocytes. Amaranth oil also contains vitamin E and phytosterols, which are important for maintaining health.

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Amaranth – dishes with amaranth

Amaranth can be an ingredient of many tasty dishes.

Amaranth can be perfect for a dinner dish. It goes very well with poultry – they will be great in this situation cutlets with amaranth and turkey meat.

To prepare the dish, we will need:

1. about 500 g of meat
2. approx. 3/3 cup amaranth
3. a few dried tomatoes in oil
4. spices: salt, pepper, sweet pepper, turmeric, coriander and oregano

The minced meat with tomatoes should be put into a bowl, to which you need to add 4 tablespoons of water, 1 tablespoon of sun-dried tomato oil, amaranth and spices. Then the meat should be kneaded and the cutlets formed from it, which are not too thick, and coat in tomato olive oil. Fry the chops without fat, about 5 minutes on each side. They will perfectly match natural yoghurt, lettuce and potatoes.

A very good proposition for a tasty and at the same time rich breakfast will be millet with amaranth.

To prepare a meal, we need:

1. 2,5 tablespoons of groats,
2. 1 tablespoon of amaranth seeds,
3. 1 tablespoon of butter
4. 1 glass of water.

For flavor, add half an apple, a pinch of ginger and our favorite grains, preferably ground. The seeds will go well with the seeds: sunflower seeds, pumpkin seeds or linseed. For all this, you will need 1 tablespoon of honey and a little less than half a glass of natural yoghurt, which will give the whole thing the right consistency.

Bring salted water to a boil and add amaranth, apple, butter and ginger to it. Boil the mixed ingredients for about 30 minutes, remove from heat and set aside for another 20 minutes. Finally, add the remaining products, mix again and the dish is ready!

As a dish for dinner or afternoon tea, we can serve you delicious amaranth pancakes.

A meal for 4 people will require:

1. 100 g of amaranth flour,
2. 250 g of
3. 2 cups of vegetable stock,
4. 1 medium-sized onion
5. 2 eggs,
6. 3 tablespoons of your favorite herbs, such as parsley and chives.

Boil the broth and add the fried grains to it, then cook the whole over low heat for a quarter of an hour. After this time, remove the pot from the heat and leave it covered until its content cools down and swells.

To the cooled down amaranth, add eggs, broken with a fork, mixed with flour, as well as diced onions and herbs. After thorough mixing, we can proceed to frying. Put small portions of dough on the oil heated in a pan and fry for about 5 minutes on each side. We can serve ready-made amaranth pancakes with sauce.

If we would like to eat a very good and really healthy dessert that can be prepared in a short time, it is worth choosing sweet amaranth with fruit.

For a portion for one person you will need:

1. 2 tablespoons of expanded amaranth,
2. 1 kiwi,
3. a little cocoa,
4. a little natural yoghurt.

First, cut the fruit into slices, and then in a cup or tall glass, lay them in layers alternating with yogurt and amaranth. At the end, pour the syrup over the whole thing and sprinkle with cocoa. Banana and kiwi fruit can be replaced with other fruits, if we do not like them completely.

Amaranth – dosage

In recent years, amaranth has gained (still growing) popularity, which makes more and more people wonder what the maximum daily dose of this product is. It is important to know that there are no specific guidelines for the maximum amount of amaranth consumption. Which, however, does not change the fact that appropriate recommendations are given regarding the consumption of individual components in the diet.

Amaranth should be treated by us as a cereal product and therefore it can be safely used as a substitute for some meals, e.g. amaranth can replace potatoes for dinner, or another product with a high carbohydrate content. It can also be eaten as an addition to salads or yoghurt. However, if we are still wondering what the recommended dose of amaranth seeds is, specialists say that from 1 to 2 tablespoons per day.

Amaranth is worth consuming when we are facing intense physical effort as well as mental effort. Which makes it worth eating it shortly before training, exams or competitions. In recipes that use amaranth as an ingredient, you can always find the appropriate amount that you need to prepare in advance.

Other uses of amaranth

Amaranth is also used in the cosmetics industry – its seed extract is added to creams and lotions. These cosmetics improve the appearance of the skin – regenerate and firm it, and slow down the aging process.

Except that cosmetics from amaranth seeds are able to alleviate the symptoms of allergies, prevent excessive dryness of the skin, as well as the occurrence of seborrhea and peeling.

The Oio lab brand offers a high-quality protective serum with amaranth. Natural extracts have a positive effect on the skin, leaving it moisturized and radiant. You can buy Algaemania serum at a bargain price on medonetmarket.pl.

In addition, amaranth thanks to the cartenoids contained in it, as well as vitamin A. provides excellent nutritional support necessary for the maintenance of healthy eyes. The presence of antioxidants helps, among other things stop the development of cataracts and prevent macular degeneration. Due to the reduction of oxidative stress in the visual system, amaranth is able to keep our eyesight and visual range in good condition much longer.

Another application of amaranth is its use in hair care, it contains a valuable amino acid, i.e. lysine, which our body cannot produce on its own. This amino acid, among others increases the efficiency of calcium absorption and helps to stop hair loss by strengthening the roots and preventing male pattern baldness. Sometimes you also hear that the juice of amaranth leaves should be applied directly to the hair right after washing to strengthen it even more and prevent it from falling out.

Side effects of amaranth

As with any other green leafy vegetable, amaranth leaves contain moderate levels of oxalate. Therefore, if you suffer from kidney or gallstones, amaranth may exacerbate your symptoms. It is also worth mentioning that the use of amaranth can cause an allergy. Although this is very rare and usually occurs in a mild form. In this situation, the disturbing symptoms emerge within the next few minutes. When we notice that we have an allergy, it is worth consulting a specialist doctor.

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