17 VALUABLE PROPERTIES OF AMARANTH FOR HEALTH - NUTRITION - 2025

Although it is considered as such, amaranth is not a true cereal, since it does not come from grasses or poaceae, where wheat, corn, rice, barley, oats, rye, bamboo or cane are framed of sugar. Amaranth belongs to another family of plants.

It is a herbaceous plant that measures between 80 and 90 centimeters, with a thick stem and long, wavy leaves, with flowers that can be crimson, yellow or white, depending on the variety of the plant. It is native to India and grows mainly in tropical climates. It belongs to the Amaranthaceae family. There are many varieties of this plant, more than 60 to be exact. Among the best known are amaranthus cruenus, amaranthus hypocondriacus, and amaranthus caudatus.

Its name comes from the Greek amarantos, which means "unfading", which does not fade. This name is due to its resistance to drought, it does not need much water to grow.

Amaranth was already used more than 4,000 years ago. Its grain was highly prized by the Mayan and Aztec civilizations, where it was used as a staple food.

The amaranth grain and its leaves have many nutritional properties. It can be consumed in both ways, for example the leaves of the amaranthus hypocondriacus are cooked in the form of soups or salads. Its grain, on the other hand, can be used to make bread, cookies or cakes.

In many countries in South America, you can find the grain of amaranth in the form of popcorn. In Nepal and Peru it is common to consume this pseudo-cereal for breakfast. In Mexico it is very common to also use it to make a cake, the sweet of joy.

Due to its diversity when it comes to cooking and its numerous nutritional properties, it is considered a functional food.

Health benefits of amaranth

1- It is good for cholesterol

There are several studies that link the consumption of amaranth with better heart health.

Amaranth is rich in phytosterols, steroids that block the absorption of cholesterol.

A study published in 2007 in Lipids in Health and disease, recommends the application of amaranth oil for heart conditions. Amaranth seed contains trocotrienols, a substance with vitamin E and squalene compounds, substances that decrease the amount of lipids and affect the formation of cholesterol, reducing their levels in the blood.

Beneficial substances such as squalene are also present in amaranth flour, providing this fat-reducing effect in the body.

2- Protect your heart from cardiovascular diseases

By lowering your cholesterol levels, your risk of heart disease is significantly lower.

In addition, in 1996, a group of Russian researchers demonstrated that the consumption of this pseudocereal led to an improvement in the development of ailments in patients with coronary heart disease, as well as a reduction in triglyceride levels.

Amaranth also protects the cell membrane, preventing cardiovascular health ailments such as hypertension.

3- It has anti-inflammatory properties

Amaranth contains peptides, chains of amino acids. These substances have anti-inflammatory properties.

A study carried out by molecular biologists from Mexico in 2008 highlights one of these peptides, lunasin.

This chain of amino acids is also present in other vegetables such as soy and helps reduce inflammation, especially that caused by other diseases.

4- Prevents cancer

Among the diseases that I referred to in the previous section, is cancer, where lunasin plays an important role in alleviating some of its symptoms.

A 2010 study shows that the lunasin present in amaranth was faster to reach the nucleus of chemically transformed carcinogenic cells than that present in soybeans.

In this list you can know other foods that prevent cancer.

5- Stabilizes blood pressure

One of the aspects to take into account to maintain good cardiovascular health is a regulated blood pressure.

The nitrate contribution of amaranth helps to reduce blood pressure. A study published in 2008 in The New England Journal of Medicine, which showed that a nitrate supplement was effective in lowering diastolic blood pressure, although there were no significant changes in systolic pressure.

6- It is a source of protein

Amaranth is rich in protein, making it a very nutritious food. In fact, the amount it contains of this nutrient is much higher than that of real cereals, those from the Poacea family.

Its energy contribution makes it a highly recommended food for vegetarian and vegan diets. In this type of diet, protein levels must be controlled very often, since most of these nutrients are found in animal products.

In this sense, a comparative study carried out in 1993 by the Institute of Nutrition of Central America and Panama showed that amaranth is one of the most nutritious vegetables. Its proteins are comparable to those of a food of animal origin such as cheese.

7- It is a very healthy food for children

Precisely because of its high protein content, which provides the little ones with the necessary energy. It makes it an ideal menu, in addition to the various possibilities it offers when cooking it.

Amaranth is a cheap and nutritious resource. The genetic diversity of this plant and its adaptability to grow in marginal lands, make it a good alternative to fight against child malnutrition in developing countries.

It is a plant that, as I said before, grows without problems in dry soils.

In this list you can know other good foods for children.

8- It is suitable for people with celiac disease

Gluten is a difficult-to-digest wheat protein for many people.

Most whole grains do not contain gluten, including amaranth, which makes this food a highly recommended alternative for people with celiac disease.

9- It has a high fiber content

Amaranth is a food with a lot of fiber. This component makes your digestion much lighter.

In this list you can know other foods rich in fiber.

10- It is an antioxidant

Several studies have shown that amaranth has antioxidant properties, that is, it protects the body's cells against free radicals that cause some diseases and infections.

A group of researchers studied a variety of amaranth, amaranthus lividus L. The results showed that this plant had great antioxidant properties, which could be attributed to its ability to inhibit fats through a process known as peroxidation, and to elimination of free radicals and heavy metals. The latter are the generating particles of most diseases and infections in the body.

The antioxidants present in this vegetable strengthen your defenses, helping to fight diseases.

11- Prevents cellular and physical aging

The antioxidant capacity of amaranth also serves to slow aging.

In addition to keeping cells young thanks to these antioxidant properties, amaranth has other beneficial effects, such as helping to prevent baldness.

It contains an amino acid called lysine and a lot of calcium, which helps maintain healthy and strong hair. It has also been traditionally used as a home remedy to prevent the appearance of gray hair.

12- It's good for your bones

Amaranth is rich in minerals and has a high concentration of calcium, essential for strengthening bones. In addition, this food contains lysine, an essential amino acid that helps the absorption of calcium.

13- It's good for the eyes

Some varieties of amaranth such as amaranthus paniculatus are high in beta-carotene, 15 mg per 100 grams.

Carotene provides the necessary dose of vitamin A. Among other qualities, beta-carotene or vitamin A is good for the eyes and the retina. In fact, it has been shown to be effective in treating eye diseases such as age-related macular degeneration (AMD).

In addition to its benefits for your eyes, beta-carotene is good for your skin. Its consumption is advisable for people who are sensitive to the sun, as it has been shown to be effective in reducing the risk of sunburn.

14- Combat folate deficiency

Folic acid deficiency can lead to complications such as anemia due to a low number of red blood cells, it can also reduce the number of white blood cells and platelets in very serious situations.

In addition, it is very important to control folate deficiency in pregnant women, who must take folic acid supplements to prevent malformations in the fetus.

A November 2010 study published in the Journal of Cereal Science showed that some pseudo-cereals such as amaranth or quinoa can serve as alternative sources of folate.

15- Helps you lose weight

Amaranth helps you eliminate fat levels from the body with substances such as squalene or phytosterols, which I talked about before.

In addition, it has also been shown to be efficient in regulating blood sugar levels, delaying its absorption. This lengthens the body's energy production process.

Finally, its high fiber content helps you easily eliminate unnecessary substances for your body.

For weight loss to be effective and healthy, amaranth must be incorporated into a balanced diet and accompanied by daily exercise.

16- Improves physical performance

A study from 2016 showed that amaranth helps improve the performance of people who practice sports or physical activities that require great effort. This is because amaranth increases the levels of nitric oxide (NO2 and NO3).

17- It is a good complement for the treatment of Diabetes

Diabetes is a disease caused by high levels of glucose in the blood and by the difficulties the body has in producing insulin. This is the hormone in charge of absorbing these sugars. This disease can lead to other problems related to the eyes, kidneys, or even heart disease.

Amaranth can be of great help in treating diabetes. Its high fiber content slows down the absorption of sugars by the body.

In addition, a study published in 2006 in the scientific journal Cell biochemistry and function demonstrated the effects of amaranth, specifically from the specialty amaranthus esculantos, to control blood sugar levels and increase the amount of insulin in the body.

The research concludes, stating that a supplement of grain or amaranth oil, as an antioxidant therapy, would be beneficial to correct hyperglycemia, that is, high blood glucose levels and prevent other complications associated with diabetes, such as those I mentioned before.

Nutritional content of amaranth (Amaranthus spp)

Source: Caselato-Sousa, VM, & Amaya-Farfán, J. (2012). State of Knowledge on Amaranth Grain: A Comprehensive Review. Journal of Food Science, 77 (4).

References

1. Martirosyan, D., Miroshnichenko, L., Kulakova, S., Pogojeva, A., Zoloedov, V.. (2007). Amaranth oil application for coronary heart disease and hypertension. Lipids in Health and Disease, 6,. January 25, 2017, From Biomed Central Database.
2. Chmelík, Z., Kotolová, H., Piekutowská, Z., Horská, K., Bartosová, L., Suchý, P., Kollár, P. (2013). A comparison of the impact of amaranth flour and squalene on plasma cholesterol in mice with diet-induced dyslipidemia. Berliner und Munchener tierartzliche Wochenschrift, 126, 251-5. January 24, 2017, From PubMed Database.
3. Larsen, FJ, Ekblom, B., Sahlin, K., Lundberg, JO, & Weitzberg, E. (2006). Effects of Dietary Nitrate on Blood Pressure in Healthy Volunteers. New England Journal of Medicine, 355 (26), 2792-2793. doi: 10.1056 / nejmc062800
4. Schoenlechner, R., Wendner, M., Siebenhandl-Ehn, S., & Berghofer, E. (2010). Pseudocereals as alternative sources for high folate content in staple foods. Journal of Cereal Science, 52 (3), 475-479.
5. Kim, HK, Kim, MJ, Cho, HY, Kim, E., & Shin, DH (2006). Antioxidative and anti-diabetic effects of amaranth (Amaranthus esculantus) in streptozotocin-induced diabetic rats. Cell Biochemistry and Function, 24 (3), 195-199.
6. Bressani, R., Martell, EC, & Godínez, CM (1993). Protein quality evaluation of amaranth in adult humans. Plant Foods for Human Nutrition, 43 (2), 123-143.
7. Ozsoy, N., Yilmaz, T., Kurt, O., Can, A., & Yanardag, R. (2009). In vitro antioxidant activity of Amaranthus lividus L. Food Chemistry, 116 (4), 867-872. doi: 10.1016 / j.foodchem.2009.03.036
8. Maldonado-Cervantes, E., Jeong, HJ, León-Galván, F., Barrera-Pacheco, A., León-Rodríguez, AD, Mejia, EG,… Ana P. Barba De La Rosa. (2010). Amaranth lunasin-like peptide internalizes into the cell nucleus and inhibits chemical carcinogen-induced transformation of NIH-3T3 cells. Peptides, 31 (9), 1635-1642.
9. Subramanian, D., & Gupta, S. (2016). Pharmacokinetic study of amaranth extract in healthy humans: A randomized trial. Nutrition, 32 (7-8), 748-753.
10. Caselato-Sousa, VM, & Amaya-Farfán, J. (2012). State of Knowledge on Amaranth Grain: A Comprehensive Review. Journal of Food Science, 77 (4).