Amaranth: Health Benefits, Nutritional Values, And Recipes

Amaranth: Health Benefits, Nutritional Values, And Recipes

Amaranth has categorized as the Amaranthus genus. Because of the high concentration of protein, minerals, and vitamins, ancient cultures depended on Amaranth as a major staple food for their diet. Both the leaves and the seeds of amaranth are valuable in terms of human health. The root itself is also consumed as a root vegetable and has a rich mixture of minerals and nutrients.

Nutrition Facts:

Nutrition Values
Water         91.69
Energy        23
Protein        2.46
Total Fat     0.33
Carbohydrate 4.02
Calcium       215
Iron              2.32
Magnesium   55
Phosphorus   50
Potassium   611
Sodium        20
Zinc              0.9
Vitamin C 43.3
Thiamine 0.03
Riboflavin   0.16
Niacin        0.66
Vitamin B-6 0.19
Folate         85
Vitamin B-12 0
146 Vitamin A
Vitamin D 0
Fatty Acids 0.08
Cholesterol 0

Health Benefits Of Amaranth:

1. Improves bone quality:

Amaranth has a wide range of minerals as well as high concentration of calcium. Calcium is a crucial mineral for preventing demineralization of the bones.

2. Improves Digestion:

Because of its high fiber content it helps in smooth digestion of food.

3.Improves Vision:

The significant level of carotenoids and vitamin A found in amaranth leaves a major boost for your eye health as these antioxidants can prevent macular degeneration and stop the development of cataracts.

4. Hair care:

If you want to improve the luster of your hair use amaranth as it contains a rare amino acid called lysine which the body cannot naturally produce.

5. Rich in protein:

Because of the high protein, concentration amaranth is considered a valuable food source since many cultures. It contains a higher protein concentration than any other grain in the market. Protein is essential for the growth and creation of new cells and tissues, as well as for more immediate energy needs and metabolic functionality.

Side Effects Of Amaranth:

  1. For people with intolerance to lysinuric protein, eating amaranth may cause diarrhea and stomach pain.

2. People with hypoglycemic concerns eating too much of amaranth could be potentially dangerous because of its ability to lower insulin levels.

Fun Facts Of Amaranth:

  1. Amaranth was called “everlasting” in Greek because of its flower buds that retain its vivid color even after drying.

2. The leaves of amaranth are edible and used in Asian cuisine.

3. It is now produced in the USA, India, Africa, China, Eastern Europe, and Russia.

How to buy and store amaranth?

  1. Choose fresh, crisp, green brunches without any insect damage.

2. Keep refrigerated in a plastic bag and use it within a week.


  1. Amaranth leaves contain moderate levels of oxalates. Henceforth, if you suffer from kidney stones or gallstones, amaranth could worsen these conditions.

North Indian Dish:

Beans and Amaranth Leaves Dal:
Amaranth leaves dal is easy to prepare. You can enjoy culinary taste hand in hand with good health and a sharp brain because apart from improving hemoglobin levels, iron also helps in the supply of oxygen which is very important for brain health.
Nutrition Facts:

Nutrients Values

Energy 178 calories
Protein 8.8g
Carbohydrates 27.3g
Fiber 8.9g
Fat 3.7g
Cholesterol 0mg
Sodium 69.4mg


1.1 1/2 cups soaked and boiled rajma
2.1 1/2 cups soaked and boiled chana
3.2 cups chopped amaranth leaves
4.1 tsp cumin seeds
5.1 tsp finely chopped ginger, garlic
6.1 tsp finely chopped green chilies
7.1/2 cup finely chopped onions
8.1 tsp chili powder
9.2 tsp coriander-cumin seeds powder
10.Salt tot taste
11.2 tsp lemon juice.


  1. Heat the oil in a pan and add the cumin seeds.

2. When the seeds crackle adds the ginger, garlic, and green chilies and saute for a few seconds.

3. Add the onions and saute for another 1 minute.

4. Add the amaranth leaves and again saute for about 2 minutes.

5. Add the chili powder, coriander-cumin seeds powder, turmeric powder, and saute for about 1 minute.

6. Add the rajma, chana, salt, and 3 cups of water. Mix well and cook for about 2 minutes.

7. Add the lemon juice and mix well.

8. Serve immediately.

South Indian Dish:

Amaranth Curry:
This is a delicious curry that is cooked in tamarind gravy that can be served along with rice.

Nutrition Facts:
Nutrients Value
Energy 28 calories
Carbohydrates 5g
Protein 2g

1.1 cup amaranth leaves.
2.20 gm tamarind, soaked in hot water and pulp extracted.
3.1 onion finely chopped
4.1 tomato roughly chopped
5.3 to 4 cloves garlic
6.1 tsp mustard seeds
7.1/2 tsp asafoetida
8.3 to curry leaves
9.2 tsp masala powder
10.Salt to taste.


  1. Soak tamarind in the hot water ,squeeze the pulp and keep aside.

2. Heat the oil in a pan, add the mustard seeds and wait until they crackle.

3. Add the asafoetida, curry leaves and wait until they splutter.

4. Add the whole garlic cloves, chopped onions, and saute until the garlic turns slightly golden and onions become soft.

5. add chopped tomato and cook until it becomes soft.

6. Add the amaranth leaves and saute until the leaves become soft.

7. Add the tamarind pulp, masala powder, salt and mix well. Let it simmer for 10 minutes in low heat.

8. Serve hot with steamed rice.

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