Amaranth: Ancient Grain Rich in Protein and Minerals
Amaranth is a gluten-free pseudo-grain packed with protein, fiber, and essential minerals that support bone health, energy, and immunity.
What Is Amaranth?
Amaranth is an **ancient pseudo-grain** native to Central and South America. It’s not a true cereal but behaves like one when cooked, offering exceptional nutrition and a **mild, nutty flavor**.
Nutrition (per 100 g, cooked)
- **Calories:** 102 kcal
- **Protein:** 3.8 g
- **Fiber:** 2.6 g
- **Fat:** 1.6 g
- **Iron:** 2.3 mg
- **Magnesium:** 65 mg
- **Calcium:** 47 mg
Health Benefits
- **High-quality plant protein** containing all essential amino acids.
- **Supports bone and muscle health** with calcium and magnesium.
- **Iron-rich** for energy and oxygen transport.
- **Gluten-free** and suitable for celiac diets.
- **Contains antioxidants** that reduce inflammation.
Possible Drawbacks
- Contains **oxalates and saponins**, which may reduce mineral absorption.
- Overconsumption without soaking may affect digestion.
Culinary Uses
- Cooked as **porridge, pilaf, or added to soups**.
- Ground into **flour** for gluten-free baking.
- **Popped amaranth** is a crunchy topping for yogurt or salads.
Summary
Amaranth is a nutrient-rich pseudo-grain with complete protein, minerals, and antioxidants that make it a powerful addition to balanced diets.
- 1. Amaranth
Amaranth: drevna pseudožitarica bez glutena, bogata biljnim proteinima, vlaknima, kalcijem, željezom i magnezijem.