Amaranth seeds are a great source of various nutrients. They will saturate your body, give it vitamins, unique amino acids and minerals.
I propose to talk about the latter in this article, having examined in detail why they are needed and what specific benefits they can bring to the body.
Scientific research has proven: amaranth can help combat coronary heart disease and hypertension
Amaranth is an excellent substitute for white rice in your daily diet. But it is much more useful than rice. Each bowl of ready-made amaranth contains about 26 grams of high-quality vegetable protein, which makes this food an excellent source of vegetable protein for vegetarians and those who are forced to abandon the consumption of meat products for other reasons.
In addition, this ancient superfood can bring many benefits to your health.
A study published by the National Institutes of Health (NIH) showed that when chickens were given amaranth oil, their level of bad cholesterol in the blood was significantly reduced.
“Amaranth grain contains up to 6-9% of oil. And this figure is significantly higher than that of most other cereals. Amaranth oil contains approximately 77% of unsaturated fatty acids and contains linoleic acid, which is necessary for human nutrition, ”reports NIH (Bethesda, Maryland, USA).
NIH researchers also emphasize that “amaranth oil modulates the fluidity of the cell membrane and stabilizes the state of the membrane.” And this is another reason why you should include amaranth in your diet. Indeed, in hypertension, the cell membrane is defective, and, therefore, the movement of Na and K ions on cell membranes may be defective. This may contribute to an increase in blood pressure. Agrant and scientific research
Based on these properties of amaranth oil, NIH researchers indicate that amaranth “may be useful for patients with cardiovascular diseases.”
Other studies have shown that substances found in amaranth have anti-inflammatory properties. And eating foods that help fight inflammation can help reduce the risk of developing various diseases, including some types of cancer.
What minerals and trace elements are contained in amaranth, what benefits they bring to the body
Amaranth seeds contain a large amount of minerals and trace elements. Let’s look at exactly what and how many minerals are contained in one bowl of prepared amaranth. And what an invaluable benefit they have for your health.
Calcium, 307 mg
An adult between the ages of 19 and 50 (a man or a woman is completely unimportant) should generally receive about 1000 milligrams of calcium per day. This mineral is essential for building and maintaining the strength of bones and teeth.
Calcium is also necessary for blood clotting to stop bleeding and ensure the proper functioning of the nervous system, muscles and heart.
The National Cancer Institute conducted a study, the essence of which was to monitor the intake of calcium in 135,000 men and women.
Subjects whose calcium intake was more than 700 milligrams per day were 35–45% less likely to develop distal (lower) colon cancer than those who had a calcium intake of 500 milligrams or less.
Iron, 14.69 mg
One bowl of amaranth contains almost 15 mg of iron, and one bowl of cooked white rice contains only 0.24 mg of iron.
Iron is an important component of many proteins and enzymes. It is vital for the formation of red blood cells and muscle mass. Iron deficiency problems occur throughout the world in children, women of childbearing age, pregnant women and people with diseases such as gastroenteritis and parasites, as well as in individuals who participate in regular intensive physical exercise.
Vegan diets can also contribute to iron deficiency, so eat amaranth, an excellent plant source of iron.
Magnesium, 479 mg
This mineral is useful in regulating blood pressure, and also has antioxidant properties. Several studies have found evidence that magnesium deficiency leads to depression. Thus, participants in one of the experiments at each meal were given from 125 to 300 milligrams of magnesium. This has significantly reduced the severity of the symptoms of depression.
Phosphorus, 1075 mg
This mineral often remains undervalued. But he gives so much benefit to your body.
Phosphorus is almost as necessary in your body as calcium, it helps calcium build strong bones and teeth.
Phosphorus is also important for the body to store and use energy, regenerating cells.
This mineral is also associated with weight management. In a study of nearly 40,000 women in Korea, phosphorus deficiency correlated with weight gain from oral contraceptives. In addition, a study from Lebanon showed that phosphorus supplements in a small group (63 people) significantly reduced body weight, body mass index (BMI), waist circumference and subjective appetite estimates for 12 weeks.
Potassium, 980 mg
There is an amazing connection between liver and potassium. Liver diseases or infections cause patients to literally lose potassium. When the liver recovers, the level of potassium begins to recover.
This is important for people with chronic liver problems, both in terms of diet and medication use, because very low levels of potassium can be more dangerous than a liver problem.
Potassium can also help keep blood pressure under control and can even help reduce kidney stones and bone loss as your age increases.
Selenium, 36.1 mcg
Selenium is an important mineral. It is part of the amino acid selenocysteine, which is found in 25 different selenium proteins.
Selenium proteins play a crucial role in the reproductive system, the metabolism of thyroid hormones, DNA synthesis and protection against oxidative damage and infection. Not getting the body enough selenium can lead to the fact that a person will suffer from cardiovascular diseases and, quite likely, infertility.
Folate, 158 mcg
Folate (also called vitamin B9) is a very important nutrient, especially for pregnant women. Folate can help prevent cancer and heart disease and improve mental health.
Choline, 134.7 mg
Choline is a nutrient that was recognized as the main substance by the Institute of Medicine in 1998. The importance of choline in a person’s diet is extremely important with his growing up. In a study of healthy adult patients without dietary choline, 77% of men and 80% of postmenopausal women developed signs of subclinical organ dysfunction (fatty damage to the liver or muscles). And here, at an opportune time, amaranth comes to the rescue.
Lutein + Zeaxanthin, 54 mcg
These are carotenoids (vegetable pigments, which give many fruits and vegetables their bright colors). They are also antioxidants that help maintain eye health. “Lutein and zeaxanthin filter harmful high-energy blue light waves and help protect and support healthy cells in the eyes. Of the 600 carotenoids found in nature, only these two are deposited in large quantities in the retina (macula) of the eye, ”reports the American Optometric Association.
To summarize: eat amaranth for your health! Live food with amaranth
As you can see, regular consumption of amaranth will allow you to significantly support your body, enhance its protective functions. Amaranth will act as a prophylactic agent.
There are several ways to prepare and use amaranth. You can grind it into flour to make healthier baking, or make popcorn from it.
You can also make amaranth porridge for breakfast or amaranth patties, and for dinner – a “fat-free” hamburger.
Our site contains many recipes for the preparation of amaranth. You can get acquainted with them in the corresponding section of the site. There are recipes for pastries, cereals, salads, soups, smoothies and other original, but delicious dishes.