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Mysterious amaranth: for whom it is useful and with what?

Mysterious amaranth: for whom it is useful and with what?

Amaranth was originally grown for decorative purposes. In Europe, they began to use fodder and cereal crops from the 18th century. Small grains contained in amaranth fruits are eaten. In each of their boxes – up to 1000 pieces. For culinary purposes, the leaves of the plant are also used. To taste, they are similar to spinach. Amaranth oil is extracted from the fruits.


  1. Health benefits
  2. Amaranth in the diet
    1. Amaranth with pumpkin puree
    2. Amaranth cutlets
  3. Precautionary measures

In 100 g of cereals – 371 kcal:

  • 7 g fat
  • 11 g of water
  • 4 mg sodium
  • 508 mg potassium
  • 65 g of carbohydrates,
  • 14 g protein
  • 159 mg calcium
  • 4.2 mg vitamin C
  • 7.6 mg of iron
  • 248 mg of magnesium
  • 2.87 mg of zinc,
  • 557 mg phosphorus
  • 3.3 mg manganese,
  • 82 mcg of vitamin B9,
  • 1.2 mg of vitamin E.

Also present are saponins, polyphenols, tannins, lysine, pectins, fatty acids.

Gluten in amaranth is absent, its grains can be consumed with celiac disease.

Health benefits

Health benefits

1) Quality protein.

Amaranth groats can be an alternative source of protein in the rejection of meat and dairy products. The proteins contained in it are easily absorbed, support neurological function, hormonal balance, increase endurance, stimulate protein synthesis in muscle tissue.

2) Elimination of inflammation.

With the accumulation of food and environmental toxins in the body, the immune system is disrupted. Instead of protection, she begins to destroy her own cells, reacting to them as alien. Autoimmune disorders, dysbiosis, psoriasis, fibromyalgia develop.

Amaranth has a detoxifying and anti-inflammatory effect, helping to normalize the immune response.

3) The strength of the bones.

Calcium present in amaranth grains increases bone mineralization, protects tooth enamel from destruction. Amaranth groats are useful in the treatment of osteoporosis, osteopenia.

4) Lowering cholesterol.

Amaranth fruits reduce low-density cholesterol – up to 20-50%. Plant fibers bind lipophilic alcohol in the digestive tract, helping to remove it from the body. Amaranth normalizes not only fat metabolism, but also the production of bile, cleanses the liver.

5) Activation of digestion.

Up to 78% of amaranth grains are insoluble fiber. Fiber of this type makes the stool heavier, absorbs water, removing its excess, activates peristalsis.

Soluble fiber absorbs excess fat, sugar, toxins, pathogenic bacteria, cleansing the body.

Germinated amaranth grains serve as food for beneficial intestinal bacteria.

6) The antidiabetic potential.

Thanks to unrefined carbohydrates in the composition, amaranth provides a gradual release of glucose, reducing the risk of hyperglycemia.

Only 70 g of cereals allow you to get the daily rate of manganese. The element stimulates the production of enzymes responsible for gluconeogenesis.

7) Healthy pregnancy.

Amaranth folates stimulate cell division, supporting DNA replication. With a deficiency of vitamin B9 during pregnancy, the risk of damage to the blood vessels of the heart in the fetus, spina bifida increases. It is important to ensure a high level of folate before pregnancy, as cell replication occurs early.

8) Help in losing weight.

Amaranth is rich in several elements that cause weight loss: protein, which provides satiety and energy, fiber, normalizes digestion, and minerals that restore electrolyte balance.

Lysine in cereals supports the production of L-carnitine, a compound that speeds up metabolism, stimulates the conversion of fatty acids to energy, which allows you to exercise more intensively, build muscle mass, displacing fat.

Amaranth in the diet

Amaranth groats have a nutty flavor and aroma. It is used as a side dish, as an ingredient for making noodles, chips, pastries, drinks, sweets. Starch extracted from seeds is used in the production of beer, dairy products, and confectionery.

In its raw form, amaranth groats are not used. It is almost not absorbed, it blocks the absorption of nutrients. Amaranth can be brought to readiness in 20 minutes: 3 parts of water will be needed for 1 part of grains. After boiling, the cereal is boiled over low heat without covering the container with a lid.

Amaranth with pumpkin puree

  • milk – 240 ml;
  • amaranth – 80 g;
  • pumpkin puree – 1/2 cup;
  • cinnamon, vanilla extract, chia seeds – 1/2 tbsp each;
  • a pinch of salt;
  • ground ginger, nutmeg – 1/4 tsp each.

Boil milk, boil amaranth groats in it (15 minutes). Add pumpkin puree, chia seeds, boil for another 5 minutes. Introduce the remaining ingredients, remove after a minute from the heat, let cool slightly. To a warm mass, you can add honey or another sweetener, berries, nuts.

Amaranth cutlets

  • olive oil, curry – 2 tbsp each;
  • bulb;
  • grated lemon peel – 1 tsp;
  • boiled amaranth groats – 400 g;
  • breadcrumbs – 300 g;
  • 1 egg
  • grated parmesan – 1 cup;
  • finely chopped parsley – 1/2 cup;
  • garlic – 2 cloves;
  • cooking oil.

Brown the chopped onion and garlic in olive oil. Add zest, curry, fry a little. Put the resulting mixture with a beaten egg in a bowl to the boiled amaranth, mix until smooth, form cutlets.

Mix crackers, parmesan and parsley. Roll cutlets in a mixture, fry in hot oil – about a minute on each side. Serve on a pillow made of rucola, lettuce, and sour cream.

Precautionary measures

An allergy to amaranth is not common, but if the product has not been used before, you need to enter it into the menu in minimal portions, tracking the reaction. If a rash, diarrhea, swelling of the mucous membrane appears, exclude the product from the menu.

Amaranth grains contain oxalates, saponins, phenolic compounds, which can be toxic to the body. It neutralizes their pre-soaking and washing cereals.

Amaranth is contraindicated in pancreatitis, urolithiasis, ulcerative colitis, enteropathy, cholecystitis, and renal failure.

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