Introduction
Amaranthus (Rajgira)is a cosmopolitan genus of annual or short-lived perennial plants collectively known as amaranths. Some amaranth species are cultivated as leafy vegetables, pseudocereals, and ornamental plants. Catkin-like cymes of densely packed flowers grow in summer or autumn. Amaranth varies in flower, leaf, and stem color with a range of striking pigments from the spectrum of maroon to crimson and can grow longitudinally from 1 to 2.5 metres (3 to 8 feet) tall with a cylindrical, succulent, fibrous stem that is hollow with grooves and bracteoles when mature.There are approximately 75 species in the genus, 10 of which are dioecious and native to North America with the remaining 65 monoecious species endemic to every continent (except Antarctica) from tropical lowlands to the Himalayas.
Species belonging to the genus Amaranthus have been cultivated for their grains for 8,000 years. Amaranth plants are classified as pseudocereals that are grown for their edible starchy seeds, but they are not in the same botanical family as true cereals, such as wheat and rice.Amaranth species that are still used as a grain are Amaranthus caudatus L., Amaranthus cruentus L., and Amaranthus hypochondriacus L. The yield of grain amaranth is comparable to rice or maize.
The leaves of some species are also eaten.
The plant species Amaranths (Amaranthus hypochondriacus) is best-known in north India as Ramdana loosely translated as 'the lord's grain' or 'the grain gifted by god'.
Amaranth is an ingredient which can be consumed in the form of seeds, leaves or flour. The amaranth seeds are termed as 'rajgira' and the flour is well known as 'rajgira ka atta'.
Amaranth is a nutritious, gluten-free grain that provides plenty of fiber, protein and micronutrients. It has also been associated with a number of health benefits, including reduced inflammation, lower cholesterol levels and increased weight loss.
while grains cook pretty quickly, amaranth has a more distinct earthy flavor when cooked "as the seeds release an intense grassy aroma.
While quinoa has proteins as good as 8 grams per cup, amaranth has 9 grams per cup. Amaranth has double the protein than rice or wheat. Quinoa has 3 grams of iron per cup and amaranth has 5 grams of iron in the same quantity which makes it a richer food.
Rajgira is same as amaranth.
Amaranth is an English name of Rajgira. Rajgira means raj= royal, gira= grain - A royal grain! It is also known as 'Ramdana', meaning God's own grain. The word 'Amaranth' is derived from the Greek term 'Amarantos' which means “one that does not wither”.
Nutritional value of uncooked Amaranth grain, per 100 gm:
Energy 371 kcal
Carbohydrates: 65.25 gm
Starch: 57.27 gm
Sugars :1.69 gm
Dietary fiber: 6.7 gm
Fat :7.02 gm
Saturated :1.459 gm
Monounsaturated :1.685 gm
Polyunsaturated: 2.778 gm
Protein: 13.56 gm
Vitamins B1,B2,B3,B5,B6,B9
Vitamin C,E
Minerals: Manganese, Magnesium,Iron, Calcium, Phosphorus, Potassium,Zinc
Selenium etc.
The seed, oil, and leaf are used as food. The entire plant is used to make medicine. Amaranth is used for ulcers, diarrhea, swelling of the mouth or throat, and high cholesterol, but there is no good scientific evidence to support these uses.
Amazing health benefits of Super grain Amaranth (Rajgira):
(1) Amaranth prevents constipation:
Amaranth is an excellent source of high soluble fiber. The daily recommended dietary fiber intake for men and women are 38 and 25 gm respectively. Dietary fiber may help prevent constipation, making one's bowel movement easier to manage.
(2) Amaranth is good for liver:
Amaranth significantly decreased the level of total cholesterol in rats blood serum (by 10.7% in the case of diet with lard and by 14% with sunflower oil) and in liver (by 20% in the case of diet with lard and by 23% with sunflower oil).
(3) Amaranth is easy to digest,Aids In digestion:
Some grains are easier on the gut than others, and amaranth is one of them. Its amino acid complex contributes to this factor. It can even improve digestion.
(4) Amaranth is good for diabetics:
It has low glycemic index.
Amaranth is a nutritious grain with an array of benefits for diabetics.
Amaranth is rich in protein, fibre and other vital micronutrients. Apart from amaranth, other grains that are good for diabetics include millets, brown rice, quinoa and kamut.
Amaranth leaves demonstrate anti-hyperglycemic activity and thus, lower blood sugar levels in Type II diabetics. The protein in the leaves helps to reduce insulin levels in the blood and also releases a hormone that lessens hunger pranks and prevent over eating.
(5) Promotes heart health: Amaranth is rich in antioxidants, including gallic acid and vanillic acid. Antioxidants help fight free radicals, which are damaging byproducts of normal cellular activity, helping to reduce everything from signs of aging to heart disease.
(6) Amaranth is good for kidney disease:
Grain amaranth exerts its antidiabetic properties through improved calcium homeostasis in blood, kidney, and liver.
(7) Helps In weight loss:
If you're looking to shed a few extra pounds, you may want to consider adding amaranth to your diet. Amaranth is high in protein and fiber, both of which can aid your weight loss efforts. In one small study, a high-protein breakfast was found to decrease levels of ghrelin, the hormone that stimulates hunger .
Way of eating for weight loss:
You can cook amaranth seeds as you cook your rice and have it with seasonal vegetables. You could also toast them lightly and add to your salads and stir fries, or grind them to flour
(8) Protects against cancer.
It Contains Antioxidants
One review reported that amaranth is especially high in phenolic acids, which are plant compounds that act as antioxidants. These include gallic acid, p-hydroxybenzoic acid and vanillic acid, all of which may help protect against diseases like heart disease and cancer
(9) Fights inflammation:
Amaranth has long been touted as a superfood because of its high protein content, and fans claim that it can help to reduce inflammation in the body, offering a great solution to arthritis and other conditions.
Several studies have found that amaranth could have an anti-inflammatory effect in the body. In one test-tube study, amaranth was found to reduce several markers of inflammation.
(10) Promotes bone health.
A100 g serving of amaranth
seeds, in flour or grain form, provides you with 330 mg of calcium. Amaranth contains more calcium than other seeds, which makes it a valuable food that helps to have a healthy development of bones helping to prevent osteoporosis. Therefore, the intake of extruded Amaranth products could help to improve the proper intake of calcium25 to support healthier bones.
(11) Builds muscle strength:
Amaranth is rich in protein(13.56gm%), with nearly double the amount found in corn or rice. Protein is essential for maintaining muscle mass and blood supply in the body. Amaranth is also an impressive source of Iron.
Uses:
Amaranth cannot and should not be eaten raw. While there are no known toxicities associated with this grain, cooking it is essential. It has anti-nutrients. Most grains contain anti-nutrients like oxalates and phytates which can bind to vitamins and minerals, leaving them unavailable to your body.
Therefore it is necessary to cook its grains prior to consumption.
How to cook amaranth: Combine amaranth seeds with two and a half cups water in a pot and bring to a boil. Reduce heat, cover and simmer for up to 20 minutes, until grains are fluffy and water is absorbed.
According to the USDA, one cup (approximately 246 grams) of cooked amaranth grain has about: 251 calories. 46 grams carbohydrates. 9.3 grams protein.
Cooked amaranth can be used in soups, stews, chili or in place of rice in most recipes. Amaranth seeds can be stored in an airtight jar in the fridge for up to 6 months. Amaranth flour can be used to make muffins, breads, and pancakes.
Soaking the grains makes their nutrients easier to digest and shortens the cooking time. Simply combine amaranth and water in a large bowl, completely submerging the grains.
There are plenty of ways to enjoy amaranth as a part of your daily diet: Boil whole amaranth grain in a 3/1 ratio of water to amaranth to make porridge. Pop dried amaranth like popcorn and eat it as a snack. Put popped amaranth on salads or in soups.
Economic importance:
Amaranth leaves and stems are good economic sources of carotenoids, proteins, including the essential amino acids methionine and lysine, dietary fiber and minerals, such as magnesium, calcium, potassium, copper, phosphorus, zinc, iron, and manganese.
Side effects:
Avoid eating too much amaranth from agricultural fields. The leaves (like those of spinach, sorrel and many other greens) also contain oxalic acid, which can be poisonous to livestock or to humans with kidney issues of eaten in large amounts.
Amaranth cannot and should not be eaten raw. While there are no known toxicities associated with this grain, cooking it is essential. It has anti-nutrients. Most grains contain anti-nutrients like oxalates and phytates which can bind to vitamins and minerals, leaving them unavailable to your body.
Information compiled by:
Dr. Bhairavsinh Raol
