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Medically reviewed by Suzanne Fisher, RDMedically reviewed by Suzanne Fisher, RD
Amaranth (also known as Amaranthus blitum or Amaranthus cruentus) is a group of perennial plants. Perennial plants go through a period of regrowth every spring season. Amaranth has been used for generations, including by the Aztecs, Incas, and Mayans, for its nutrients. It is also used medicinally in some African countries.
The leaves in amaranth species are full of antioxidants, vitamins, and fiber. The plant seeds have been used to make heart-healthy grains and oil. Over a dozen amaranth species are still grown today around the world.
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Reduces Inflammation
The seeds of amaranth plants contain phenolic acids, flavonoids, and carotenoids. Some studies have shown that these compounds reduce inflammation.
An estimated 34.6% of people in the United States have systemic inflammation—when the body's immune system constantly fights disease and infection for a long period of time. This can lead to health conditions like diabetes, heart disease, and hypertension (high blood pressure).
Studies have shown that consuming amaranth plants lowers levels of inflammation in mice. However, human research on amaranth and inflammation in humans is limited. Traces of amaranth plants have also been used in medicines due to amaranth's anti-inflammatory properties.
Helps Lower Cholesterol
Consuming more whole grains can help prevent high cholesterol. Some animal studies suggest that amaranth seeds can reduce total and low-density lipoprotein (LDL) cholesterol. Still, more human research is needed to confirm these findings.
The high fiber content of amaranth plants can help reduce cholesterol. Most Americans don’t meet recommendations for daily fiber intake. One cup of cooked amaranth grain contains 5 grams (g), or 18% of the daily value (DV) of fiber. Eating enough fiber helps your body excrete cholesterol in your stool and helps regulate your bowel movements.
Lowers Blood Pressure
Eating more whole grains like amaranth seeds reduces blood pressure. Amaranth contains peptides and proteins that help to lower blood pressure by relaxing blood vessels. The seeds are also low in sodium and high in potassium. High-sodium foods are one of the main causes of hypertension.
Improves Gastrointestinal Health
Amaranth seeds contain both soluble and insoluble fiber. The combination of soluble and insoluble fiber makes it easier for your body to pass stool and maintain your gastrointestinal (GI) health. Research shows that eating more whole grains, which helps to maintain your gut health, could reduce your risk of colorectal cancer.
Nutrition
Amaranth is remarkably nutrient-dense, whether it be as a gluten-free grain or oil.
Here is the nutrition in one cup of cooked amaranth grain:
- Calories: 251 cal
- Fat: 4 grams (g)
- Sodium: 15 milligrams (mg)
- Carbohydrates: 46g
- Fiber: 5g, or 18% of the daily value (DV)
- Protein: 9g
- Iron: 5mg, or 28% of the DV
- Magnesium: 160mg, or 38% of the DV
- Phosphorus: 364mg, or 29% of the DV
- Zinc: 2mg, or 19% of the DV
- Manganese: 2mg, or 91% of the DV
- Selenium: 14 micrograms (mcg), or 25% of the DV
- Folate: 54 micrograms (mcg), or 14% of the DV
Amaranth seeds are often consumed as a gluten-free grain, making it ideal for people with celiac disease or who have a gluten allergy. Other nutritional uses of amaranth include adding amaranth leaves to salads and other dishes. High levels of iron in amaranth seeds can benefit people with iron deficiency or anemia.
Risks
Amaranth is generally safe to eat and not considered a common allergen. Still, consume a small amount before adding to your diet in case you have an allergic reaction to it in flour, oil, or grain. An allergy to amaranth can cause wheezing and vomiting.
There are no known interactions between amaranth and any drugs or supplements. Still, consult your healthcare provider before adding it to your diet if you are also on other medications.
Slowly build up your intake of amaranth because of its high fiber content. Depending on your overall diet, ingesting too much fiber can cause gas, bloating, and cramping. It is also important to stay hydrated and consume water as you eat more amaranth.
Tips for Consumption
You can enjoy it as a grain, vegetable, or oil. Although amaranth may be more difficult to find as an oil, you can add amaranth leaves to various recipes.
Here are some options for adding amaranth to your diet:
- Enjoy amaranth grain as a side dish, like rice or quinoa
- Make a sweet porridge using amaranth grain topped with berries and nuts
- Pop amaranth grain on the stovetop like popcorn
- Add amaranth seeds to homemade granola
- Use amaranth as a salad ingredient
- Try amaranth oil in a homemade salad or smoothie
- Add cooked amaranth leaves to quesadillas, meat dishes, or pasta
- Create your own flour using amaranth
Other Uses
Amaranth seed oil is also used in skin or hair care products. Research shows it can help protect skin from ultraviolet rays as an SPF ingredient. It is also used in several anti-aging products to prevent wrinkles and fine lines.
One small study also found that the leaf extract of amaranth contains antioxidants that can help bring out red, blue, and purple tones in hair.
A Quick Review
Amaranth is a plant you can consume as grain, flour, oil, and more. The seed is the most popular part, as it can be used as a gluten-free whole grain. It’s full of fiber, antioxidants, vitamins, and minerals.
Nutrients in amaranth can help promote gut health and reduce blood pressure, cholesterol, and inflammation. Consult your healthcare provider if you are considering adding amaranth to your diet.
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