Amaranth: What is it?
Numerous leafy greens have been mentioned and advised to us. We have heard several times about the advantages of include them in our diets. Amaranth, commonly known as “chaulai,” has fallen behind in popularity whereas kale, spinach, lettuce, fenugreek, etc. are relatively well-known. Amaranth, which resembles spinach slightly, is mostly found along the South Indian coast and in the foothills of the Himalayas. They are available in a range of colors, including gold, red, green, and purple. In the past, many people, notably the Aztecs, relied heavily on amaranth seeds as a food source. When the health advantages of amaranth seeds were discovered, its popularity had returned a few years before, and they had been renowned as a superfood.
Why Amaranth leaves?
After being shown to be rich in vital vitamins and minerals, research has led to a renaissance in interest in the humble Amaranth leaves. They may aid in lowering the risk of heart disease since they are high in potassium and fiber. As a result, they are regarded as heart-healthy foods. This plant’s seeds, in addition to its leaves, are an essential source of gluten-free protein. It occurs in every corner of our nation and is a characteristic of tropical climates. Depending on the region where it grows, the leaves might be green, gold, purple, or red. The leaves are marketed throughout the nation as chaulai.
Amaranth’s nutritional value per 100 grams
The amaranth grain is a fantastic source of protein and is high in a number of vitamins and minerals without adding a lot of fat to the body. Let’s look at the 100 gram nutritional statistics about amaranth grain. There are just 1.6 grams of fat present. Every 100 grams of amaranth grain contains roughly 19 grams of carbohydrates, of which 2 grams are fiber. You also receive roughly 3.8 grams of protein for every 100 grams of amaranth.
Numerous essential vitamins have been discovered to be abundant in amaranth, with vitamin B6 and vitamin E concentrations accounting for 9% and 2% of the daily required amounts, respectively. The recommended daily allowances are compensated by every 100 grams of amaranth grain in the form of 27 percent of the daily value of iron, 19 percent of the daily value of magnesium, 15 percent of the daily value of phosphorus, 43 percent of the daily value of manganese, and 8 percent of the daily value of copper, among other minerals. Additionally, fatty acids and amino acids are abundant in amaranth grain.
Amaranth leaves provide health advantages.
It is the less popular cousin of spinach and is mostly used in wintertime saag recipes. However, due to their abundance of nutrients, amaranth leaves are much better than other greens. Let’s examine the advantages of consuming amaranth leaves in terms of health.
Reservoir of nutrients
Amaranth leaves are a treasure trove of important phytonutrients and antioxidants that aid to lower inflammation in the body and provide one’s health an additional nutritional boost.
Very little calories
Only 23 calories are packed into 100g of amaranth leaves, which is quite little. They are a healthy go-to meal choice, particularly for those who are managing their weight or trying to lower it, since they contain just trace amounts of fat and no cholesterol at all.
A lot of fiber
The soluble and insoluble fiber found in amaranth leaves has various advantages. Consuming fiber reduces blood cholesterol levels, which prevents heart disease and aids in weight loss. Amaranth has a lot of protein and fiber, which may both aid to curb cravings and accelerate weight reduction.
Helpful for anemics
Iron is necessary for the synthesis of red blood cells as well as for cellular metabolism. By using some source of vitamin C, which promotes maximal iron absorption in the blood, you may get the full advantages of the potent iron punch that amaranth leaves provide. Therefore, you may add a squeeze of lemon or serve the amaranth leaves meal with a glass of orange juice.
Increases immunity
Here is another justification for include amaranth leaves on a regular basis in your diet. Vitamin C is abundant in these leafy greens. 100g of the leaves can provide you with 70% of the vitamin C you need each day. This vitamin, which is water-soluble, is essential for preventing infections and hastening the healing of wounds. Free radicals, which contribute to aging and many forms of cancer, are also lessened as a result of this.
Vitamin A-rich
A cup of amaranth leaves contains almost all of the recommended daily intake of vitamin A, an antioxidant. Additionally, they contain a wealth of flavonoid polyphenolic antioxidants including lutein, zeaxanthin, and beta-carotene that act as a shield against the oxidative stress brought on by free radicals. For healthy skin and normal eyesight, vitamin A is also necessary.
Vitamin K-rich
Amaranth leaves contain the greatest concentration of vitamin K of all of the green leafy vegetables. This vitamin is vital for blood clotting and for maintaining healthy bones. It strengthens bone mass and encourages osteoblastic activity. Additionally, it helps patients with Alzheimer’s disease since it reduces the brain’s neuronal damage.
Vitamin B-rich
The B group of vitamins are abundant in amaranth leaves. These leafy greens are a good source of folates, riboflavin, niacin, thiamin, vitamin B6, and other nutrients. They are essential for optimum mental and physical health and help avoid birth abnormalities in newborns.
Full of potassium
This amazing plant has a lot of potassium in its leaves. For a healthy heart, the element is necessary. A balanced cellular fluid environment requires potassium to be created. In the human body, it also regulates heart rate.
Amaranth is devoid of gluten.
The amaranth plant’s seeds may be processed to create flour and are consumed as a grain. This flour is very advantageous for individuals who are gluten intolerant since it is protein-rich and completely devoid of gluten.
Full of protein
Even oats cannot compare to the protein content of amaranth leaves and grain. As the former contains no or very little fat and cholesterol, getting protein from plants is thought to be considerably better than getting it from animals. As they are high in protein, eating amaranth leaves helps to reduce hunger. A diet high in protein prevents hunger because it lowers insulin levels in the blood and keeps a person feeling full.
Lysine is present in Amaranth leaves.
Lysine, an important amino acid required for the synthesis of energy and the absorption of calcium, may be found in amaranth leaves. It also encourages healthy skin and hair development. Eating amaranth leaves will have a major positive impact on those who have hair loss or graying.
Lowers harmful cholesterol
Amaranth leaves have a reputation for reducing bad cholesterol, which is the cause of several heart issues.
Full of calcium
Because amaranth leaves are high in calcium, they are advantageous for people with osteoporosis and other issues with their bones that are caused by a calcium deficit.
Simple to consume
Amaranth leaves are given to those who are recovering from sickness or who are fasting because they are gentle on the stomach. Diarrhea and hemorrhages may be treated with amaranth leaves. Digestion has been shown to benefit by regular ingestion.
Suitable for diabetes
Amaranth leaves have antihyperglycemic action, which lowers type 2 diabetics’ blood sugar levels. The protein in the leaves produces a hormone that lessens appetite and inhibits overeating, and it also aids in lowering blood insulin levels.
How can it be added to your diet?
Amaranth leaves are often utilized in Indian cuisine in the red variation. The Amaranth leaves are often sautéed with a few spices, garlic, and onions. Lal saag or chaulai saag are the names for it. It is sometimes prepared with lentils and eaten with rice or roti. Dal saag is the name of this dish. It is cooked with toor or moong dal and is called thotakura pappu in Andhra Pradesh. Another variant uses gram flour and amaranth leaves to create a type of curry. Cheera thoran is a meal that is made in Kerala. The amaranth leaves are prepared by being finely chopped and then sautéed with shredded coconut, red and green peppers, curry leaves, and other spices. It is eaten with steamed rice and is referred to as keerai masial in Tamil Nadu.
Conclusion
Because they are healthy for practically every organ in the body, amaranth leaves and grains are referred to be superfoods. Since they taste well in stir-fries or when mixed with lentils, they are simple to include in a diet. The modest amaranth offers more nutrients than the other leafy green crops, including protein, calcium, iron, copper, critical vitamins, magnesium, zinc, and manganese. Due to their antioxidative effects on the body, copper and manganese are employed. Red blood cells must be produced, which requires copper. The development of the human body, appropriate growth and maintenance, and digestion all need zinc. This winter, pick up a fresh bunch of this vegetable to get its health advantages.