Some of the most unique health benefits of amaranth include its ability to stimulate growth and tissue repair, reduce inflammation, prevent certain chronic diseases, strengthen bones, regulate low blood pressure, boost the immune system, reduce the appearance of varicose veins, and support healthy hair and weight management.
To learn more about proper nutrition and which superfoods to include in your diet, you can attend the free lecture Ayurveda – The Path to Health and Balance, hosted by the Art of Living Foundation.
Although there are many varieties of amaranth that are considered weeds, there are specific species cultivated as leafy vegetables and grains. Amaranth seeds have been highly valued for thousands of years, especially by the indigenous cultures of Central America and Mexico. Ancient civilizations relied on amaranth as a staple food due to its high concentration of proteins, minerals, and vitamins. Amaranth was later introduced to other parts of the world, including Europe and North America, but it is still mainly grown and consumed in Central America.
Both the leaves and the seeds of amaranth offer valuable health benefits. Whether you choose to consume it as a leafy green, a grain, or flour depends on the specific health benefit you're seeking. The root is also edible and rich in nutrients and minerals. Given its versatility and high content of antioxidants and phytosterols, amaranth is one of the most powerful health foods you may never have heard of. Let’s take a closer look at its many benefits.
To find out which foods are best for your body, you can schedule a pulse diagnosis session with Dr. Avishek Mishra from India.
High in Protein
This is perhaps amaranth’s most well-known feature and a key reason it has been a vital food source in so many cultures. Protein is essential for growth and the creation of new cells and tissues, as well as for metabolic and energy functions. Amaranth contains more protein than nearly any other grain available. Even the leaves of the amaranth plant are rich in beneficial proteins!
Antioxidant Properties
New studies show that amaranth contains a specific peptide, also found in soybeans, that can reduce inflammation and even suppress free radical activity, which may help prevent cancer. This anti-inflammatory molecule may also help alleviate conditions like arthritis, gout, and other inflammation-related disorders.
Bone Development
Amaranth leaves are rich in minerals, particularly calcium. Few leafy greens have such high levels of calcium, making amaranth a true superfood for strengthening bones and preventing osteoporosis. Calcium is critical for preventing bone demineralization.
Digestive Health
Amaranth offers several gastrointestinal benefits thanks to its high fiber content. This promotes better digestion and more efficient absorption of nutrients. Amaranth is also gluten-free, making it a safe and nutritious alternative for people with gluten sensitivities or celiac disease.
Cardiovascular Health
The dietary fiber in amaranth helps regulate cholesterol levels by removing “bad” cholesterol from the cardiovascular system. Amaranth is also rich in vitamin K, which supports heart health, and potassium, which lowers blood pressure by relaxing blood vessels. This reduces stress on the heart and lowers the risk of atherosclerosis. Its high phytosterol content also helps reduce LDL (“bad”) cholesterol levels.
Varicose Veins
While not everyone is affected by varicose veins, they can be unsightly and painful. Amaranth contains several flavonoids, including rutin, which is directly linked to reducing varicose veins by strengthening capillary walls. Its high vitamin C content is also essential for collagen production, which supports healthy blood vessels.
Weight Loss
Including amaranth in your diet can help suppress appetite and keep you full for longer, thanks to its high protein and fiber content. This makes it easier to manage your weight and avoid unnecessary snacking between meals.
Eye Health
The leaves of amaranth are rich in carotenoids and vitamin A, which help maintain good vision and prevent age-related eye diseases such as macular degeneration and cataracts. By reducing oxidative stress in the eyes, amaranth supports long-term visual health.
Prevention of Birth Defects
Folic acid is often overlooked but is crucial, especially for pregnant women. A deficiency in folic acid can lead to neural tube defects in newborns. Including amaranth in your diet during pregnancy can help ensure healthy fetal development.
In addition to healthy food, physical exercise and proper breathing are vital for our well-being. You can learn more about both in the “Happiness Program” course by the Art of Living Foundation.
Amaranth Breakfast with Walnuts and Honey
Need an energy boost during the day? A bowl of this protein-rich super grain topped with milk, nuts, and honey will do the trick.
Serves: 4–6
Total Prep Time: 30 minutes
Ingredients:
2 cups amaranth
4 cups water
½ tsp salt
Chopped walnuts or almonds, honey or pure maple syrup, milk
Instructions:
Combine the amaranth and water in a saucepan.
Cover and bring to a boil, stirring occasionally with a heatproof spatula. Reduce heat and let simmer until the liquid is absorbed, about 20–25 minutes. Stir in the salt.
Remove from heat and let sit, covered, for 5–10 minutes.
Serve in bowls topped with nuts, honey, and milk.
You can purchase amaranth from the Art of Living Happiness Centers (organic store, yoga, anti-stress courses, Ayurveda):
Art of Living Happiness Center – Studentski Grad (Sofia)
Art of Living Happiness Center – Business Park (Sofia)
Art of Living Happiness Center – NDK (Sofia)
Art of Living Happiness Center – Blvd. Bulgaria (Sofia)
