What Is Amaranth?

Amaranth (Amaranthus blitum or Amaranthus cruentus) is a group of perennial plants that regrow every spring. Historically, amaranth was cultivated by ancient civilizations such as the Aztecs, Mayans, and Incas for its nutritional value. Today, it's still used in cooking and traditional medicine in various parts of the world, including Africa.

Amaranth leaves are rich in antioxidants, vitamins, and fiber, while its seeds are processed into grain or oil for dietary use. Over a dozen species of amaranth continue to be cultivated globally.

Health Benefits of Amaranth

Reduces Inflammation

Amaranth seeds are a source of anti-inflammatory compounds such as phenolic acids, flavonoids, and carotenoids. Animal studies suggest that these compounds may help lower inflammation, which is linked to chronic diseases like diabetes, heart disease, and high blood pressure. While human-based research is still limited, the plant has been used in some traditional medicines for its anti-inflammatory effects.

Helps Lower Cholesterol

Some studies on animals suggest that amaranth seeds may help reduce total and LDL (bad) cholesterol. These effects are believed to be related to amaranth's high fiber content. One cup of cooked amaranth grain provides about 5 grams of fiber, which is around 18% of the daily value. Fiber helps the body eliminate cholesterol and promotes better digestive health.

Lowers Blood Pressure

Amaranth may help reduce blood pressure due to its content of peptides and proteins that relax blood vessels. It also offers a favorable mineral profile, with low sodium and high potassium—two important nutrients for regulating blood pressure and preventing hypertension.

Improves Gastrointestinal Health

Amaranth provides both soluble and insoluble fiber, which support regular bowel movements and overall digestive function. Eating more whole grains like amaranth may reduce the risk of gastrointestinal conditions such as colorectal cancer.

Nutrition Facts

Amaranth is highly nutritious and naturally gluten-free, making it suitable for those with celiac disease or gluten intolerance.

Here is the nutritional profile for one cup of cooked amaranth grain:

  • Calories: 251

  • Fat: 4 grams

  • Sodium: 15 milligrams

  • Carbohydrates: 46 grams

  • Fiber: 5 grams (18% DV)

  • Protein: 9 grams

  • Iron: 5 milligrams (28% DV)

  • Magnesium: 160 milligrams (38% DV)

  • Phosphorus: 364 milligrams (29% DV)

  • Zinc: 2 milligrams (19% DV)

  • Manganese: 2 milligrams (91% DV)

  • Selenium: 14 micrograms (25% DV)

  • Folate: 54 micrograms (14% DV)

The iron content in amaranth is particularly beneficial for individuals with iron deficiency or anemia. In addition to the seeds, amaranth leaves can also be eaten and used in a variety of dishes.

Potential Risks of Amaranth

Amaranth is generally considered safe and is not a common allergen. However, it’s best to start with small amounts to check for allergic reactions, which could include wheezing or vomiting.

There are no well-known interactions between amaranth and medications, but it's always wise to consult a healthcare provider before making significant dietary changes. Also, due to its high fiber content, eating too much amaranth at once may cause bloating or cramping. Gradually increasing intake and staying hydrated can help reduce these effects.

Tips for Consuming Amaranth

Amaranth can be consumed in many forms, including as a grain, vegetable, or oil. Although amaranth oil is less commonly available, the leaves and seeds are more widely used.

Here are a few ways to enjoy amaranth:

  • Use cooked amaranth grain as a side dish, similar to rice or quinoa

  • Make a sweet breakfast porridge topped with fruit and nuts

  • Pop the seeds like popcorn for a crunchy snack

  • Mix into granola or energy bars

  • Toss cooked seeds into salads or soups

  • Add cooked amaranth leaves to stir-fries, quesadillas, or pasta

  • Use amaranth flour in baking or homemade flatbreads

  • Blend amaranth oil into salad dressings or smoothies

Other Uses of Amaranth

Amaranth seed oil is sometimes included in skincare and hair care products. Research suggests it may help protect the skin from UV radiation and reduce signs of aging, such as fine lines and wrinkles.

One small study also found that extracts from amaranth leaves may enhance natural hair color, especially red, blue, and purple tones, due to their antioxidant content.

A Quick Review

Amaranth is a versatile and nutrient-rich plant used around the world as a grain, leaf vegetable, flour, and oil. It offers numerous health benefits, including reduced inflammation, improved heart and digestive health, and better blood pressure control.

If you're thinking of adding amaranth to your diet, especially if you’re managing a health condition, consult with a healthcare provider to ensure it fits your individual needs.