Health Benefits of Amaranth

Medically Reviewed by Zilpah Sheikh, MD on October 07, 2024
Written by Shawna Seed
6 min read

Amaranth comes from a word that means "unfading" in Greek. The flowers of this plant are a vivid crimson all summer long, making it a striking sight. However, the flowers aren't amaranth's big draw — it's the seeds. After harvesting, they're used in a similar way to grains such as rice and oats.

Amaranth is native to Mexico and Central America. It was a staple food of the Aztecs, and it remains a part of the Central American diet. Amaranth has risen in popularity throughout the U.S. as more people have become aware of its nutritional profile.

It's easy to see why. Amaranth's nutty, pleasantly sweet flavor and its versatility make it a perfect choice for many recipes.

The nutrients in amaranth can offer significant health benefits as part of a healthy diet. It's a source of vitamin C, which is vital to your body's healing because it helps process iron, form blood vessels, repair muscle tissue, and maintain collagen.

Here are some other health benefits of amaranth:

Naturally gluten-free

Amaranth is a good option for people with Celiac disease, a condition in which an immune system reaction to wheat gluten can damage the small intestine.

High in protein

Amaranth is one of the richest plant forms of protein available. The protein is easily absorbed by the body and contains all amino acids — even lysine, which is often missing from cereal grains. Studies show that in the plant kingdom, amaranth proteins are among the most similar to animal proteins.

Antioxidant-rich

Amaranth is rich in antioxidants, including gallic acid and vanillic acid. Antioxidants help fight free radicals, which are damaging byproducts of your body's normal cell activity, helping reduce everything from signs of aging to heart disease.

Eases inflammation

Some allergic reactions lead to uncomfortable inflammation through the production of immunoglobulin E. Early studies show that amaranth can slow down the body's production of immunoglobulin E.

Lowers cholesterol

Two studies in animals show that amaranth and its oil have the potential to lower "bad" LDL cholesterol significantly without lowering "good" HDL cholesterol. But scientists need to research how amaranth affects cholesterol in humans.

Although amaranth is best known for its seeds, the leaves are edible, too.

The leaves are a source of several vital nutrients, including:

  • Carotenoids
  • Protein
  • Dietary fiber
  • Amino acids such as methionine and lysine
  • Magnesium
  • Calcium
  • Potassium
  • Copper
  • Phosphorous
  • Zinc
  • Iron
  • Manganese
  • Vitamin C
  • Beta-carotene
  • Flavonoids
  • Phenolic acids

Amaranth leaves have many of the nutritional benefits of other greens, such as spinach or kale, and can be used the same way.

The antioxidants in amaranth leaves can help protect you against several conditions, including:

  • Heart disease
  • Cancer
  • Arthritis
  • Emphysema
  • Cataracts
  • Blocked arteries

 The fiber in amaranth leaves also has health benefits, including:

  • Fights constipation
  • Lowers cholesterol
  • Helps control blood sugar
  • Can help you maintain a healthy weight

The use of amaranth oil in cosmetics and skin care products is growing. The oil comes from processing the seeds.

Amaranth oil contains several substances that can soothe and protect your skin. They include:

  • Squalene
  • Phytosterols
  • Tocopherols
  • Oleic acid
  • Linoleic acid

Amaranth seeds are an especially good source of squalene. Squalene occurs naturally in your body, as well as in plants and animals. As you get older, your body produces less, which can lead to dry skin and signs of aging. When it comes from plant or animal sources, it's processed to make it more stable. That turns it into squalane ("lane" rather than "lene").

Squalane can moisturize your skin without clogging pores. It has anti-inflammatory properties that may help acne and eczema.

The squalane in amaranth oil also has benefits for your hair. It can moisturize your hair, smoothing it and adding a glossy shine. You can try massaging a couple drops into your scalp, then rinsing it.

The tocopherols found in amaranth oil also can be good for your hair. They protect your hair from harmful effects of sunlight. Amaranth oil also strengthens your hair and can reduce the appearance of greasiness.

A 1/4-cup serving of dry, uncooked amaranth seeds contains:

Amaranth is rich in protein. It has 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 a good source of:

Amaranth contains your daily dose of manganese, an important micronutrient, in a single serving. Manganese plays a key role in more than 300 enzyme reactions in your body, including immune responses, hormone creation, and blood and bone formation.

Whole grain amaranth can be used in many of the same ways you use other grains, such as oatmeal or quinoa. You can find amaranth flour in some stores, which can be used in baking.

Amaranth leaves can be used the same way you would spinach, kale, or Swiss chard.

Amaranth is in season from midsummer until the first hard frost. However, most amaranth is sold in dried form, so you can easily find it all year round. It's most commonly found in South American grocery stores, but it's becoming more common in health food stores, farmers' markets, and even large supermarkets.

If you're growing your own amaranth, it's ready for harvest if seeds easily fall away when you roll it between your hands. You can either dry the seeds or eat them fresh.

To keep amaranth for a long period, it's best to seal it in an airtight container. If you want to use amaranth as flour, you can grind it in a food processor and freeze the result. It will stay fresh for 6-9 months in the freezer.

There are plenty of ways to get amaranth's health benefits 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
  • Add amaranth to your rice for a protein boost
  • Blend amaranth into a smoothie for a nutty flavor
  • Make amaranth flour and bake with it
  • Bread fish or meat with amaranth flour

You may be familiar with wild amaranth, which is called pigweed. If you want to eat amaranth greens, the wild version is fine.

Some varieties of amaranth are cultivated specifically for leaves and others for seeds. Look for types that are bred to produce what you want.

You can plant amaranth from seed or transplant seedlings.

There's not much research on the side effects of amaranth. One small study found no cases of stomach upset among people who consumed more amaranth.

Some people are allergic. Symptoms of amaranth allergy can include:

  • Vomiting
  • Hives
  • Runny nose
  • Wheezing
  • Abdominal pain

Adding more fiber to your diet is beneficial, but if you add too much too soon, you might have symptoms like bloating, cramping, and gas.

Amaranth is an ancient plant that's been used as a food source for centuries. The leaves are edible, and so are the seeds the plant produces. Amaranth is gluten-free and has many vital nutrients. It's a good source of fiber and protein. Amaranth oil — produced from the seeds — can moisturize your skin and protect your hair. Researchers so far have found few side effects, though some people may be allergic to amaranth.

Is amaranth a superfood?

"Superfood" is more of a marketing term than a scientific designation. Amaranth does pack a lot of nutrients into a small serving, though. One study found that it may be the most nutritious plant-based protein. 

Is amaranth better for you than quinoa?

Both of these ancient grains are good for you. Their nutritional profiles are very similar. Amaranth is slightly higher in calories than quinoa, but it also has more iron and calcium. 

Can you eat amaranth daily?

Although amaranth is a healthy addition to your diet, it's also important to eat a variety of foods so that you get all the vitamins and minerals you need.

Who should not eat amaranth seeds?

A few cases of amaranth allergies have been reported.

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