Amaranth: History and uses around the world
Amaranth was initially
cultivated by the Aztecs 8,000 years ago. It is a tall flowering plant. Amaranth
grain is the seeds of the plant.
It was cultivated originally
on a large scale in Central and South America. Nowadays it is cultivated in
those same areas (not as wide-spread) and also in parts of Asia, Africa and
Europe. It has been recommended as an
inexpensive crop for indigenous people in rural areas: because it is easily
grown, harvested and cooked.
In the Americas it is often sold popped like corn
as a snack.
Nutritional
content
100 grams of cooked amaranth
103 calories 5% of RDI
1.6 gm of fat 2% of RDI
19 gm carbohydrate 6% of RDI
2.1 gm of fiber 8% of RDI
3.8 gm of protein 7% of RDI
Calcium 4% of RDI
Iron 11% of
RDI
VitaminB-6 5% of RDI
Magnesium 16% of RDI
Amaranth is a good source of edible protein. The protein contains a variety of amino acids. Compared to other grains it
is high in lysine and low in
leucine and threonine.
Amaranth is a good
source of minerals especially calcium,
magnesium, potassium, phosphorus, copper, zinc,
potassium, iron and phosphorus.
Amaranth is a source of many essential
vitamins too, including A, C, E, K, B5, B6, folate, niacin, and riboflavin.
The fat present is predominantly unsaturated fatty acids.
Phytochemicals
Amaranth contains phytochemicals that occur
naturally in plants. Phytochemicals
protect the plant against disease but also often have disease prevention
activities in humans as well. Traditionally they have not been considered an
essential nutrient in the human diet. Some are believed to be beneficial. Some
are thought of as harmful. In Amaranth the main phytochemicals are
phenolics, saponins, rutin, peptides, oxalates
and nitrates.
Phenolics: Phenolic
phytochemicals are the largest category of phytochemicals and the most widely
distributed in the plant kingdom. The 3 most important groups of dietary
phenolics are flavonoids, phenolic acids, and polyphenols.
Flavonoids are the
largest group of plant phenols and the most studied. Flavonoids have been shown
to have anti-inflammatory, anti-thrombogenic, anti-cancer, anti-diabetic,
antioxidant and neuroprotective activities. Flavonoids also act against allergies and
inflammation.
Phytoestrogens are chemicals in plants that have weak
estrogen-like activity. Phytoestrogens are part of the flavonoid class of
phytochemicals.
Phytosterols have a demonstrated ability to block
cholesterol uptake and facilitate the excretion of cholesterol from
the body. Phytosterols are also involved in cancer prevention.
Phenolic acids form
a diverse group.
Polyphenols are commonly
known as tannins. They may help prevent cancer or heart disease.
Saponins: Saponins
are a group of surfactants or detergents. Mainly cause foaming in a liquid.
They can act by binding with bile acids and cholesterol lowering
blood cholesterol.
Rutin:
Rutin has antioxidant properties. It is known to strengthen capillaries.
It has anti-inflammatory effects. May inhibit cancer and improve CVD health.
Peptides: Short chains of amino acids. Little is known of their
activities. Often found in herbal medicines.
Oxalates:
Oxalate is a compound found in some foods, and it
is also produced as a waste product by the body. It exits the body through the
urine. Too much oxalate may cause kidney stones in some people.
Nitrates: Nitrates
when added to meat can be carcinogenic when cooked at high temperatures. The
majority of nitrates in the body come from vegetables or drinking water. Dietary nitrates and nitrites can turn into Nitric Oxide,
dilate the blood vessels and lower blood pressure. Numerous studies suggest that nitrates can
enhance physical performance. This
appears to be due to nitrates increasing the efficiency of mitochondria, the
parts of cells that produce energy.
Cooking and Eating
One cup of amaranth
added to 2 cups of water. Boil for twenty minutes. The final result is 2 ½ cups
of cooked amaranth.
Amaranth can be
used as an exceptional thickener for sauces, soups, stews, and even jellies.
Eaten as a snack, puffed
amaranth can have a light, nutty, or peppery-crunchy texture and flavor.
Can be used like
any grain. Cooked whole (normally in a liquid) or ground into a flour. When
used as a flour remember amaranth flour is denser than wheat flour. It can be added to other flours before
cooking. Make muffins, pancakes or breads.
Amaranth should be
eaten after being cooked. Cooking the grain in boiling water then discarding
the water reduces the harmful effects of the phytochemicals. It also eliminates
some vitamins and minerals. Take your pick.
Health benefits
Amaranth is gluten free. This may be a vital
fact or of no interest to you.
Cholesterol – The oils, fiber and
phytosterols in amaranth help lower cholesterol levels. Phytosterols are plant sterols structurally similar to cholesterol
that act in the intestine to lower cholesterol absorption.
They decrease the bad cholesterol. The
potassium helps lower blood pressure by dilating blood vessels. The fibers and phytosterols also lower blood
pressure.
The anti-inflammatory properties of the
peptides in amaranth can reduce inflammation. These peptides may also act as an
anti-oxidant and help prevent cancer.
Amaranth contains proteins which are
very usable. They have slightly different amino acids compared to other common foods. Amaranth is one of the few plants to contain
a lot of lysine.
Amaranth is high in fiber. This means
it is filling, aids digestive health, slows absorption of sugars and improves
cholesterol and blood pressure and helps lead to loss of excess weight.
Amaranth contains flavonoids which help
strengthen capillary walls and prevent varicose veins. The high content of
vitamin C also helps strengthen and repair blood vessel walls.
The main benefit of amaranth is eating
it increases the diversity of your diet. That increases the diversity of
bacteria in your GI tract.
