Green Amaranth – Nutritional Value, Health Benefits, Recipes

Green Amaranth/Amaranth is an annual, upright, tall, and broad-leafed plant. Amaranth species have a huge number of varieties. The greens are edible leafy vegetables and nutritious. Leaves and grains are stapled foods of Incas and Aztecs in pre-Columbian times. In present days, the growth is reduced in tropical climates of Asia, Latin America, and Africa. Amaranth belongs to Amaranthaceae in the genus Amaranthus. Amaranth shows the features such as short spike inflorescence, brownish to black seed, and indeterminate growth habit. Grain amaranths have apical large inflorescence which comprises an aggregate of cymes and white or cream-colored seeds. Grain Amaranths consist of A. caudatus, A.hypochondriacus and A.cruentus. Leafy vegetable amaranths include the species such as A. lividus, Amaranthus tricolor, A. gangeticus, A. dubious, A.blitum and A. hybridus.

 

Nutritional value of Amaranth leaves, cooked, boiled, drained, without salt

Leaves

Leaves are green or purple with slender stalks and are variable in size. Usually, they are alternate, simple having entire margins and distinct markings that depend on species.

Health Benefits of Amaranth greens

1. Loaded with nutrients

Amaranth leaves are regarded as a storehouse of phytonutrients as well as antioxidants which assist to lower inflammation in the body and boost nutrition to maintain overall health.

2. Low calories

The serving of 100 gm of amaranth leaves offers 23 calories. A small bit of fat and no cholesterol content makes it a healthy food for those who are concerned with weight or reducing weight.

3. Fiber content

Amaranth leaves have adequate soluble and insoluble fiber that offers various health benefits. Its intake helps to lower weight and hinder heart disease as it reduces cholesterol in the blood. Nutritionists recommend intaking a high dose of amaranth leaves in the diet for managing weight and high blood pressure.

4. Treat anemia

A cup of Amaranth leaves offers 29% of the daily recommended intake of iron. Iron is required for the production of red blood cells and also required for cellular metabolism. Along with amaranth leaves, add vitamin C to facilitate maximum absorption of iron in the blood. Add lemon with amaranth leaves with a glass of orange juice.

5. Strengthen immune system

Amaranth greens have a high content of vitamin C. A serving of 100 grams offers 70% of the daily requirement of Vitamin C, a water-soluble vitamin required to comb at infections and speeds up the healing process. It also lowers the effect of free radicals in the environment that results in aging and cancer.

6. Vitamin A

Amaranth leaves offer adequate Vitamin A. A cup of amaranth leaves provides 97% of the daily requirement of this antioxidative vitamin. It is loaded with flavonoid polyphenolic antioxidants such as zeaxanthin, beta carotene, and lutein providing a protective layer against oxidative stress caused by free radicals. This vitamin is required for maintaining healthy skin and vision health. It also protects against mouth and lung cancers.

7. Vitamin K

Amaranth leaves are rich in Vitamin K which is crucial for bone health. It enhances osteoblastic activity and strengthens bone mass. It is useful for people with Alzheimer’s disease as it controls neural damage in the brain.

8. Vitamin B content

Amaranth leaves are packed with the vitamin B groups. It offers riboflavin, folates, thiamin, niacin and Vitamin B6. It prevents birth defects in newborn babies and is required for physical and mental health.

9. Availability of potassium

Amaranth leaves are loaded with potassium required for maintaining good cardiac health. It is crucial for the formation of a balanced cellular fluid environment. It controls the heart rate in the human body.

10. Protein

Besides grain, amaranth leaves are also high in protein. Protein through plant sources is regarded to be much healthier rather than animal sources as it has no cholesterol and very low fat.

11. Presence of lysine

Amaranth leaves contain lysine, an amino acid required for the production of energy and calcium absorption. It enhances hair growth and promotes skin health. It is beneficial for people experiencing hair loss and graying of hair color.

12. Promote HDL cholesterol

Amaranth leaves help to reduce bad cholesterol which is responsible for cardiac ailments. It lowers high blood pressure and reduces the chances of heart attacks.

13. Adequacy of calcium

Amaranth leaves have high calcium content beneficial for people with osteoporosis and other bone-associated health problems associated to calcium deficiency.

14. Promotes satiety

Intake of amaranth leaves suppresses appetite being rich in protein. Diet rich in protein results in suppression of hunger as they promote insulin levels in the blood and promote satiety.

15. Ease digestion

Amaranth leaves to ease the digestion process. It is helpful for the treatment of diarrhea and hemorrhages. Its regular intake is found to be helpful for digestive health. Amaranth greens help prevent constipation, aid digestion and help in the uptake of necessary nutrients due to their high fibre content. They are also used to treat diarrhea.

     16. Oral care

They are used for dental care and as a mouthwash, they help in the treatment of oral problems which include sore throat, mouth ulcers and swollen gums.

      17. Hair loss and premature growing

Application of amaranth leaf juice which contains squalene, will condition and add moisture to brittle hair preventing it from falling off. It also slows down premature greying. Amaranth greens are high in calcium, therefore, they help with osteoporosis and other calcium deficiency diseases.

      18. Anemia

Amaranth greens help prevent anemia because they are high in iron, Vitamins A, B6 and folate. The high iron and folic acid content also help increase hemoglobin content and Red blood cell count.

      19. Skin health

They contain essential nutrients that are anti-inflammatory against skin infection. Also being a powerful astringent which contains squalene, they are a remedy for skin allergies, acne, eczema, and general skin health.

    20. Free Radicals

The antioxidant property of vitamin E, Vitamin C, lysine (an essential amino acid), etc. present in the greens, fight free radicals. These free radicals are responsible for the aging and formation of malignant cells.

    21. Good for Pregnancy

Amaranth is a good source of Folic acid which is essential during pregnancy for the well-being of the mother and the baby. Folic acid is also necessary for the growth and prevention of birth defects in babies.

     22. Diabetes Cure

Its antihyperglycemic activity and high fiber content aid in lowering blood sugar in type 2 diabetes. The protein also helps control insulin levels in the blood.

     23. Cholesterol

Amaranth greens do not contain cholesterol but contain phytosterol, which is plant cholesterol, they also contain fiber both of which help lower serum cholesterol. Tocotrienol a type of vitamin E which lowers LDL (bad cholesterol) and helps to prevent coronary heart disease is also present in amaranth greens.

Preparation and serving methods

Isolate leaves and thick stems. Reserve stems to cook separately as it takes a longer time to cook. Clean the leaves in cold water before being cooked. Pat them to dry with the use of a soft cloth. Chop the leaves and use them for various recipes. Cooking for a longer period leads to the loss of nutrients such as vitamins and antioxidants.

Serving tips:

• Fresh or tender leaves and shoots are added to salads and juiced.
• Amaranth soup with prepared with ham hocks, taro, celery, peppers, coconut milk, okra, and crabmeat.
• In China, it is added to soups and stir-fries.
• Greens are used in stews, curries, and mixed vegetable dishes in the Indian subcontinent.
• In Greece, Amaranth greens are boiled with other leafy greens such as mustard greens, dandelion, and chicory greens dressed with extra virgin oil and squeezed lemon juice.
• Leaves are cooked with lentils and served with Rotis or rice.
• In Tamil Nadu, steamed and mashed leaves are sautéed with a few spices to make keerai mesial.

How To Use Amaranth

There are other ways you can use amaranth to make your life easier. Whether it is moisturizing your skin or removing your makeup seamlessly, amaranth has something to offer. Here are ways you can use amaranth:

• Moisturize Your Skin  – Wash your hands and then leave them damp. Pour about 3 drops of amaranth oil on your palms and rub them together. Massage this oil into your face. Repeating this daily can improve skin health.
• Clean And Whiten Your Teeth  – The oil works as a natural bactericide. So, you can use it to remove the plaque and bacteria on your teeth and tongue. You might also want to use the oil to treat swollen gums, mouth ulcers, or even a sore throat. Simply swish a tablespoon of the oil in your mouth for about 20 minutes, and then spit it out. Repeat daily.
• Remove Makeup  – Take a couple of drops of the oil on your fingertips and massage them into the skin around your eyes and eyelashes (and wherever you added makeup). Take a cotton swab and wipe the makeup residue away.
• Make Your Hair Shine  – Simply massage your hair and scalp using a drop or two of amaranth oil. Wrap a towel around your hair and leave it on for 30 minutes. You can shampoo afterward for smooth and shiny hair.

That’s with the uses. It sure does feel good when something not only benefits your health but also works in ways to make your life a whole lot easier. But yes, ever wondered how you can cook amaranth? Any tips on how to serve the veggie?

How To Cook And Eat Amaranth

You can prepare and eat amaranth in several ways. And these are just a few.

• You can cook them in water. The ratio is 6 cups of water to 1 cup of amaranth. Bring to a boil and reduce to a simmer. Stir once in 15 minutes. 
• Or you can take it as a healthy cereal. Cook amaranth in milk and serve it with your favorite fruit and nuts. 
• Have it as a tasty evening snack. Simply pop amaranth seeds just like popcorn. Add it as a crunchy topping to soups or salads. 
• Use it as a side dish. Cook amaranth in juice or stock. Add seasoning and a dollop of butter. Use it as a side dish. 
• As a substitute for rice. You can have amaranth in the place of rice. Or replace rice with amaranth in your regular rice preparations. 

Good stuff, isn’t it? But not all amaranth you find in the marketplace is good. So, one must know how to pick the right variety. And how to store it as well.

How To Select And Store Amaranth

This is quite simple. 

For selection, ensure you pick the fresh, crisp, and green bunches. There must be no signs of insect damage. If you are going for the seeds, make sure they are well wrapped in airtight packages. 

For storage, keep them (seeds or leaves) refrigerated in a plastic bag. Use within a week. Don’t wash them until you are ready to use them. 

What do you do after you have picked the right type of amaranth and stored it properly? You head to your kitchen counter, ready to create the next culinary masterpiece. Right? Well, these amaranth recipes can help – they will have you going gaga over this trendy grain. 

Any Popular Amaranth Recipes?

1. Amaranth Porridge

What You Need

• ½ cup of amaranth
• 1 ½ cups of water
• ¼ cup of milk (or almond milk or rice milk)
• 2 teaspoons of maple syrup or brown sugar
• A pinch of salt

Directions

1. In a small saucepan, combine the amaranth and the water. Bring to a boil. Reduce the heat to low (covered) and simmer for 30 minutes. Keep stirring as the amaranth might stick to the bottom of the pan.
2. Stir in the milk and maple syrup or brown sugar. Add a pinch of salt.
3. Keep stirring until the porridge is creamy. Remove from the heat and serve.

2. Orange Amaranth Bread

What You Need

• 1 ¼ cups of warm water
• 3 tablespoons of honey
• 2 ½ cups of bread flour
• 2 ¼ teaspoons of active dry yeast
• 1/3 cup of whole wheat bread flour
• ¾ cup of amaranth flour
• 3 tablespoons of grated orange zest
• 1 tablespoon of wheat gluten flour
• 2 tablespoons of vegetable oil
• ¾ teaspoon of salt

Directions

1. In a large bowl, stir the water, honey, and yeast. Let the mixture stand until the yeast softens and begins to turn into a creamy foam.
2. Whisk the bread flour, whole wheat bread flour, amaranth flour, and wheat gluten flour in another bowl.
3. Add the orange zest and vegetable oil and salt to the yeast mixture. Gradually add the flour mixture to the yeast mixture until you get a sturdy dough. After the dough has been pulled together, turn it onto a lightly floured surface and knead until it is smooth and elastic. This might take some 10 minutes.
4. In a lightly oiled bowl, place the dough and turn to coat. Cover the bowl with a damp towel and let it rise in a warm place (until it has doubled in volume).
5. Lightly grease a loaf pan.
6. Punch down the dough, turn it onto a lightly floured surface, and knead about six times. Form the dough into a loaf and place into a prepared pan. Let the dough rise and double in volume in the next 45 minutes.
7. Preheat the oven to 350^o F.
8. Bake in the preheated oven until the top turns golden brown. The bottom of the loaf should also sound hollow when tapped. This might take some 40 minutes.

You can also replace your regular flour with amaranth flour for delicious amaranth flour recipes.

We don’t have to be too serious. Here’s something to lighten you up a bit.

Any Important Facts About Amaranth?

• Amaranth completes its life cycle after one or a few years, depending on the species.
• The leaves of amaranth are edible and quite popular in Asia.
• Amaranth propagates via its seed.
• The amaranth plant blooms during the summer and autumn. It belongs to a group of self-pollinating plants.
• Amaranth has an erect and bushy stem that can grow anywhere from a few inches to 10 feet in height.

You have learned a good deal about amaranth and how it can benefit you. But wait, where can you get it?

Any Side Effects Of Amaranth?

There are no known side effects of amaranth. But this doesn’t mean you can take as much as you want. Stick to normal food amounts. And coming to pregnancy and breastfeeding, there is no enough information. So stay safe and avoid use.

Safety profile

• Like spinach, amaranth greens contains high oxalic acid which is a naturally occurring substance present in some vegetables that could crystallize as oxalate stones in urinary tract.
• People with oxalate urinary tract stones should avoid intake of vegetables that belongs to Brasscia and Amaranthaceae family.
• The presence of dietary fiber and phytates in leaves could interfere with the bioavailability of iron, calcium and magnesium.
• Consume amaranth greens in moderate amounts.
• People allergic to amaranths should avoid it.
• People with lysinuric protein intolerance could experience stomach pain and diarrhea with an intake of amaranth greens.

References

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