The Powerful Health Benefits of Amaranth



Although amaranth has only recently gained popularity as a food, this ancient grain has been a dietary staple in certain parts of the planet for millennia.

It has a powerful nutrient profile and been related to variety of impressive health benefits.

What Is Amaranth?

Amaranth may be a group of quite 60 different species of grains that are cultivated for about 8,000 years.

These grains were once considered a staple food within the Inca, Maya and Aztec civilizations.

Amaranth is assessed as a pseudo cereal, meaning that it’s not technically a cereal grain like wheat or oats, but it shares a comparable set of nutrients and is employed in similar ways. Its earthy, nutty flavor works well during a sort of dishes.

Besides being incredibly versatile, this nutritious grain is of course gluten-free and rich in protein, fiber, micronutrients and antioxidants.

Amaranth Is Highly Nutritious

This ancient grain is rich in fiber and protein, also as many important micronutrients.

In particular, amaranth is a good source of manganese, magnesium, phosphorus and iron.

One cup (246 grams) of cooked amaranth contains  the subsequent nutrients:

  • Calories: 251
  • Protein: 9.3 grams
  • Carbs: 46 grams
  • Fat: 5.2 grams
  • Manganese: 105% of the RDI
  • Magnesium: 40% of the RDI
  • Phosphorus: 36% of the RDI
  • Iron: 29% of the RDI
  • Selenium: 19% of the RDI
  • Copper: 18% of the RDI

Amaranth is full of manganese, exceeding your daily nutrient needs in only one serving. Manganese is particularly important for brain function and believed to guard against certain neurological conditions.

It’s also rich in magnesium, an important nutrient involved in nearly 300 reactions within the body, including DNA synthesis and contraction .

What’s more, amaranth is high in phosphorus, a mineral that's important for bone health. It’s also rich in iron, which helps your body produce blood.

It Contains Antioxidants

Antioxidants are present compounds that help protect against harmful free radicals within the body. Free radicals can cause damage to cells and contribute to the event of chronic disease.

Amaranth may be a good source of health-promoting antioxidants.

One review reported that amaranth is particularly high in phenolic acids, which are plant compounds that act as antioxidants. These include acid , p-hydroxybenzoic acid and vanillic acid, all of which can help protect against diseases like heart condition and cancer.

In one rat study, amaranth was found to extend the activity of certain antioxidants and help protect the liver against alcohol.

Antioxidant content is highest in raw amaranth, and studies have found that soaking and processing may|it's going to|it should">it's going to decrease its antioxidant activity.

Further studies are needed to work out how the antioxidants in amaranth may impact humans.

Eating Amaranth Could Reduce Inflammation

Inflammation may be a normal immune reaction designed to guard the body against injury and infection.

However, chronic inflammation can contribute to chronic disease and has been related to conditions like cancer, diabetes and autoimmune disorders.

Several studies have found that amaranth could have an anti-inflammatory effect within the body.

In one test-tube study, amaranth was found to scale back several markers of inflammation.

Similarly, an animal study showed that amaranth helped inhibit the assembly of immunoglobulin E, a kind of antibody involved in allergic inflammation.

However, more research is required to live the potential anti-inflammatory effects of amaranth in humans.

Amaranth May Lower Cholesterol Levels

Cholesterol is a fat-like substance found throughout the body. Too much cholesterol can build up in the blood and cause arteries to narrow.

Interestingly, some animal studies have found that amaranth may have cholesterol-lowering properties.

One study in hamsters showed that amaranth oil decreased total and “bad” LDL cholesterol by 15% and 22%, respectively. Furthermore, amaranth grain reduced “bad” LDL cholesterol while increasing “good” HDL cholesterol.

Additionally, a study in chickens reported that a diet containing amaranth decreased total cholesterol by up to 30% and “bad” LDL cholesterol by up to 70%.

Despite these promising results, additional research is needed to understand how amaranth may affect cholesterol levels in humans.

It Could Aid Weight Loss

If you’re looking to shed a couple of extra pounds, you'll want to think about adding amaranth to your diet.

Amaranth is high in protein and fiber, both of which may aid your weight loss efforts.

In one small study, a high-protein breakfast was found to decrease levels of ghrelin, the hormone that stimulates hunger.

Another study in 19 people showed that a diet was related to a discount in appetite and calorie intake.

Meanwhile, the fiber in amaranth may crawl through the alimentary canal undigested, helping promote feelings of fullness.

One study followed 252 women for 20 months and located that increased fiber intake was related to a lower risk of gaining weight and body fat.

Still, further research is required to seem at the consequences of amaranth on weight loss.

To maximize weight loss, make certain to pair amaranth with an overall healthy diet and active lifestyle.

How to Use Amaranth

Amaranth is straightforward to organize and may be utilized in many various dishes.

Before cooking amaranth, you'll sprout it by soaking it in water then allowing the grains to germinate for one to 3 days.

Sprouting makes grains easier to digest and breaks down antinutrients, which may impair mineral absorption.

To cook amaranth, combine water with amaranth during a 3:1 ratio. Heat it until it reaches a boil, then reduce the warmth and let it simmer for about 20 minutes, until the water is absorbed.

Here are a couple of easy ways to enjoy this nutritious grain:

Add amaranth to smoothies to spice up the fiber and protein content
Use it in dishes in situ of pasta, rice or couscous
Mix it into soups or stews 
Make it into a breakfast cereal by stirring in fruit, nuts or cinnamon.

Source referred by Healthline

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