Amaranth (also known as Amaranthus blitum or Amaranthus cruentus) is full of antioxidants, vitamins, minerals, and fiber, and the seeds are used to make heart-healthy grains and oil. It’s been used for generations by the Aztecs, Incas, and Mayans for its nutrients, and in some African countries.
The seeds of amaranth plants contain antioxidants like phenolic acids, flavonoids, and carotenoids. Antioxidants help offset the harmful effects of unstable atoms called free radicals, which cause inflammation at high levels.
Systemic (whole-body) inflammation can lead to conditions like diabetes, heart disease, and hypertension (high blood pressure).
Animal studies have shown that amaranth can lower levels of inflammation in mice. However, human research is limited.
Eating more whole grains can help prevent high cholesterol. Animal studies have found that amaranth seeds can lower total and low-density lipoprotein (LDL) cholesterol. More human research is needed to confirm these findings.
One cup of cooked amaranth grain contains 5 grams of fiber, or 18% of the Daily Value (DV). Fiber helps your body get rid of cholesterol in your stool and regulate bowel movements.
Eating more whole grains like amaranth seeds can lower blood pressure. Amaranth contains peptides and proteins that help relax the blood vessels.
The seeds are also low in sodium and high in potassium. High-sodium foods are one of the main causes of high blood pressure.
Amaranth seeds contain both soluble and insoluble fiber. This combination makes it easier for your body to pass stool and maintain digestive health.
Eating more fiber-rich whole grains may help lower your risk of colorectal cancer.
One cup of cooked amaranth grain contains nutrients like:
- Calories: 251 cal
- Fat: 4 grams (g), or 5.13% of the DV
- Sodium: 15 milligrams (mg), or 0.65% of the DV
- Carbohydrates: 46 g, or 16.73% of the DV
- Fiber: 5 g, or 17.86% of the DV
- Added sugar: 0 g
- Protein: 9 g, or 18% of the DV
Amaranth is also a source of micronutrients, including:
- Manganese: 2 mg, or 91% of the DV
- Magnesium: 160 mg, or 38% of the DV
- Phosphorus: 364 mg, or 29% of the DV
- Iron: 5 mg, or 28% of the DV
- Selenium: 14 micrograms (mcg), or 25% of the DV
- Zinc: 2 mg, or 19% of the DV
- Folate: 54 micrograms (mcg), or 14% of the DV
Amaranth is generally safe to eat, but a few risks to keep in mind include:
- Allergies: You might try a small amount before adding it to your diet in case you have an allergic reaction. An allergy to amaranth may cause wheezing and vomiting.
- High fiber content: Slowly build up your intake of amaranth because of its high fiber content. Eating too much fiber too quickly can cause gas, bloating, and stomach cramps. Drink plenty of water as you eat more amaranth.
- Potential drug interactions: There are no known interactions between amaranth and any drugs or supplements. It is still important to talk to a doctor before adding it to your diet if you take medications.
