Amaranth is one of the plants that has become significantly more popular among healthy eating enthusiasts in recent years. It is added to porridges, baked goods, smoothies, salads, and used as an alternative to traditional grains. Interest in this crop is linked to its nutritional value and high content of protein, fiber, and other beneficial substances.
Despite the fact that for some Ukrainians amaranth remains a relatively new product, the plant itself has been known to humanity for thousands of years. It was grown by the civilizations of Central and South America. Today, amaranth is actively cultivated in various countries around the world, including Ukraine.
UNN looked into the benefits and potential harms of amaranth.
Amaranth: what kind of plant it is and why it is valuable
Amaranth is an annual herbaceous plant from the Amaranthaceae family. There are more than 60 species of this crop in the world. Some are grown as ornamental plants, some are used as fodder crops, and certain species have nutritional value.
The seeds and leaves of amaranth are of particular value. Young leaves are sometimes added to salads or used as greens. The seeds are considered the main product used in cooking.
Amaranth is often called a pseudocereal because it is used similarly to cereal crops, although biologically it does not belong to them. In terms of preparation, amaranth resembles grains: it can be boiled, ground into flour, or added to other dishes.
One of the features of the plant is its resistance to drought and unfavorable conditions. That is why experts consider amaranth a promising crop for agriculture.
In recent years, interest in amaranth has grown due to the popularity of gluten-free diets and the search for alternative sources of plant protein. People are increasingly paying attention to products that combine nutritional value and variety in the diet.
Amaranth seeds: composition and beneficial properties
Amaranth seeds are distinguished by a rich nutritional composition. They contain:
- plant protein;
- fiber;
- calcium;
- magnesium;
- iron;
- phosphorus;
- potassium;
- B vitamins;
- vitamin E;
- antioxidants.
Experts pay special attention to amaranth protein. It contains the amino acid lysine, which is often present in insufficient quantities in many cereal crops.
The seeds also contain squalene—a natural organic compound involved in cell protection processes. Squalene is also present in the human body and is used in the pharmaceutical and cosmetic industries.
The fiber in the seeds promotes the normal functioning of the digestive system. It helps maintain a feeling of fullness and affects bowel function.
And thanks to its mineral content, amaranth is also considered a product that can be part of a balanced diet.
Amaranth: benefits and harms for the body
Research indicates that amaranth-based products can have a positive effect on the body as part of a diverse diet.
Potential benefits include support for normal digestion, an additional source of protein, absence of gluten, antioxidant content, presence of healthy fatty acids, and a long-lasting feeling of fullness.
Amaranth seeds are sometimes included in the menus of people following a gluten-free diet. It is also used by vegetarians and people trying to diversify their diet with plant-based products.
At the same time, dietitians, nutritionists, and doctors warn: one should not speak of amaranth as a product with medicinal properties. No grain or seed can replace a complete diet, medical recommendations, or treatment.
In some cases, excessive consumption of amaranth seeds can even cause digestive discomfort. Especially if a person has sharply increased the amount of fiber in their diet.
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How to consume amaranth seeds in food
There are several ways to use amaranth in the daily menu.
Most often, the seeds are boiled. The preparation principle resembles porridge. For this, approximately one part of seeds is poured with three parts of water and boiled for about 20 minutes.
Ready amaranth can be used as a side dish, for breakfast, in soups, in salads, in casseroles, and as a base for porridges. Amaranth flour is also gaining popularity. It is added to bread, pancakes, or homemade baked goods.
There is also puffed amaranth. Its preparation method resembles popcorn. It is added to yogurts, granola, or desserts.
Amaranth seeds can also be combined with fruits, vegetables, meat dishes, or dairy products.
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Who should limit amaranth consumption
Despite its beneficial properties, amaranth is not suitable for everyone.
Caution should be exercised by people with certain gastrointestinal diseases, especially during periods of exacerbation. Due to the significant fiber content, the product can cause discomfort.
Individual reactions to amaranth or allergic reactions to it should also be taken into account.
People with chronic diseases, dietary specifics, or special diets should consult a doctor before regularly consuming new products.
Experts advise introducing amaranth into the diet gradually and monitoring the body's reaction.
As a reminder
Earlier, dietitian-gastroenterologist Larysa Boichenko explained that black cumin, or kalonji, is a useful spice but does not have miraculous properties. It should be consumed in moderate amounts, no more than one tablespoon per day, and in combination with other healthy products.