amaranth seed

foodfacts-amaranth-fb

PRIMARY MICRO NUTRIENTS	Manganese, iron, potassium, phosphorus, copper, magnesium
SECONDARY MICRO NUTRIENTS	Vitamin B6, folate, zinc, calcium
NUTRITIONAL HIGHLIGHTS	Unusually high protein content high content of lysine and methionine, amino acids not usually found in grains protein 90% digestible and absorbable Less allergenic
FUNCTIONAL BENEFITS	Cardio-Vascular and immune health vitamin E fraction (tocotrienols) have anti-oxidant cardiovascular health benefits Tocotrienols, Squalene (fatty acid) and other components reduce cholesterol synthesis and enhance breakdown of cholesterol (into bile by liver enzymes) and have cholesterol lowering activity Digestive health in a 2016 study amaranth was shown to have prebiotic potential and can serve to improve gastrointestinal health by balancing the levels of good bacteria functioning there. (1) Prebiotics are also associated with lowered disease risk, lowered inflammation levels and a better functioning immune system.
PHYTONUTRIENTS	Phytosterol content prevent chronic degenerative disease inhibit absorption of cholesterol by blocking absorption sites virtue of being structurally similar to cholesterol and steroid enhance immune function and inhibit Epstein Barr virus prevent cancer and have anticancer effects
ADVICE and DANGERS	create a complete protein meal with amaranth by combining it with a grain such as buckwheat or rice must be cooked or sprouted in raw form blocks absorption of nutrients in GI tract amino acid lysine sensitive to dry heat (such as popping, dry frying) content of amino acid lysine enhanced by sprouting Moderate to large amounts of oxalates (kidneys)

Amaranth grain, cooked
Nutrient	RDA	Unit	per 100 g	%RDA
Water		g	75.16
Energy		kcal	102
Protein		g	3.8
Total lipid (fat)		g	1.58
Carbohydrate, by difference		g	18.69
Fiber, total dietary		g	2.1
Starch		g	16.23
Minerals
Calcium, Ca	1000.0	mg	47	4.7%
Iron, Fe	8.0	mg	2.1	26.3%
Magnesium, Mg	420.0	mg	65	15.5%
Phosphorus, P	700.0	mg	148	21.1%
Potassium, K	470.0	mg	135	28.7%
Sodium, Na		mg	6
Zinc, Zn	11.0	mg	0.86	7.8%
Copper, Cu	0.9	mg	0.149	16.6%
Manganese, Mn	2.3	mg	0.854	37.1%
Selenium, Se	55.0	Âµg	5.5	10.0%
Vitamins
Vitamin C	90.0	mg	0	0.0%
Thiamin, B1	1.2	mg	0.015	1.3%
Riboflavin, B2	1.3	mg	0.022	1.7%
Niacin, B3	16.0	mg	0.235	1.5%
Pantothenic acid, B5	5.0	mg	0	0.0%
Vitamin B-6	1.7	mg	0.113	6.6%
Folate, total	400.0	Âµg	22	5.5%
Vitamin B-12	2.4	Âµg	0	0.0%
Vitamin E (alpha-tocopherol)	15.0	mg	0.19
Tocopherol, beta		mg	0.38
Tocopherol, gamma		mg	0.05
Tocopherol, delta		mg	0.24
Tocotrienol, alpha		mg	0
Tocotrienol, beta		mg	0
Tocotrienol, gamma		mg	0.02
Tocotrienol, delta		mg	0

Adapted from:RDA – Recommended Dietary Amount recommendations are based upon calculations for a 40 year old very active man that I have adapted from USDA’s Dietary Intake Guidelines. Using this link you can make your own calculations

Murray, M. (2005). Encyclopedia of Healing Food. New York, N.Y.: Atria Books

USDA food database: http://ndb.nal.usda.gov/ndb/

Other information sources:

World’s Healthiest Foods – an excellent online food and nutrition encyclopedia

Self Nutrition Data: an online nutrient breakdown of foods

https://www.healthline.com/nutrition/amaranth-health-benefits

https://draxe.com/amaranth/

https://wholegrainscouncil.org/whole-grains-101/whole-grains-101-orphan-pages-found/health-benefits-amaranth

https://www.organicfacts.net/health-benefits/vegetable/amaranth.html