Generality

Known to most as a food belonging to the group of cereals *, amaranth consists of the edible seeds of some plants of the genus Amaranthus . Specifically, the species still cultivated for their seeds are A. caudatus, A. cruentus and A. hypochondriacus .

Species Flowers Amaranthus caudatus, called bleeding love lies

The main areas used for the cultivation of amaranth are recorded in Mexico, Guatemala, Peru, India, China, Nepal and in other tropical or sub-tropical climate regions.

In Italy, amaranth is a very intrusive spontaneous plant, which is why it is considered a pest by farmers. However, small cultivation realities are also developing in our territories, thanks to the high profitability compared to traditional crops and the excellent adaptation to periods of prolonged drought.

Among all, Amaranthus cruentus is the most suitable and studied species for industrial agriculture.

* Amaranth has similar nutritional characteristics, and in many ways superior to those of cereals. However, belonging - like quinoa - to the family of the Amaranthaceae and not to that of the Graminaceae, it is more correctly defined as a pseudocereal.

Botany Description

Amaranth is an annual herbaceous plant, which depending on the species reaches heights of 0.5 to 3.5 m.

The variability between the different species is also reflected in the shape of the leaves, which can be oval or lanceolate.

The flowers are typically gathered in inflorescences (panicoli), which can be erect or hanging, ramified and long up to 90-100 cm.

The typical amaranth (red-fuchsia) color of the inflorescences is due to the content of betacycan.

Seed appearance

Amaranth seeds are very small, with an average diameter of between 1 and 1.5 millimeters. Their dimensions are so small that it takes from 1, 000 to 2, 000 seeds to obtain one gram of product.

The color of amaranth seeds is variable depending on the species, from very light to milk-white, to yellow-gold, up to brown and black.

Uses of the Amaranth

Amaranthus is a cosmopolitan genus of about 60 annual or seasonal herbaceous plants, which in addition to the aforementioned species includes others cultivated for ornamental purposes or as leafy vegetables (especially in South-East Asia, where leaves, roots and stems are consumed).

The leaves of some particularly pigmented varieties can be used for the extraction of a red dye used in the food industry.

In 1977 an article appeared in the prestigious journal Science called amaranth as the "Cultivation of the future", describing it as a native and economic crop, which could easily be cultivated in rural areas; all this thanks to some peculiar characteristics:

  • Ability to adapt to different types of soil, where it grows rapidly producing inflorescences that can weigh up to 1kg and contain half a million seeds;
  • Resistance to drought, high temperatures and pests;
  • Easy to harvest;
  • Protein richness in seeds;
  • Easy cooking and storage, even from cooked, of an adequate content of different minerals.

History and curiosity

Amaranth is one of the most ancient cereals of humanity; some archaeological finds of the tribal peoples of Central America testify that amaranth, together with corn, has been a primary food source for the survival of these peoples.

In the territories of origin, amaranth was revered, as the populations that used it attributed its origins and magical powers. Perhaps also for this reason (but mainly to eradicate its culture and religion), the Spanish colonists imposed on the conquered ethnic groups the absolute prohibition of the cultivation of amaranth.

Following the extermination of the indigenous peoples of Central America, the attitude to the cultivation of amaranth was almost completely lost; to date, its consumption is limited to a small circle of naturists, remaining unknown to most consumers.

Nutritional Properties

Along with quinoa, amaranth is often included in the category of so-called " superfoods ", a term that intends to enhance its superior nutritional characteristics, compared to cereals traditionally consumed in our country (wheat, corn, rice, etc.). These qualities can be summarized in the following points:

  • Greater protein content and better protein quality
  • Greater richness in vitamins and mineral salts
  • Gluten-free, with the possibility of use in the preparation of foods for celiacs.

The nutritional composition of amaranth distinguishes it from other cereals due to the significant biological value of proteins, in particular due to the abundance of the amino acid lysine .

Let us remember that lysine is particularly lacking in wheat and that it is precisely this deficiency that significantly lowers the protein quality of the cereal. Adding amaranth flour to wheat flours could therefore help improve the characteristics of the finished food. The lysine content of amaranth is in fact superior to different foods of both vegetable (cereals, beans, soy) and animal (meat, milk, eggs) origin.

The high intake of microelements such as calcium, iron and phosphorus contributes to raising the nutritional quality of amaranth.

Nutritional values

Nutritional composition for 100 grams of Raw Amaranth Seeds

Power 1.554 kJ (371 kcal)
Carbohydrates65.25 g
Starch57.27 g
Sugars1.69 g
Dietary fiber6.7 g
Grassi7.02 g
Saturated1, 459 g
Monounsaturated1.685 g
polyunsaturated2, 778 g
Protein13.56 g
Tryptophan0.181 g
threonine0.558 g
isoleucine0.582 g
Leucine0, 879 g
Lysine0.747 g
Methionine0.226 g
cystine0.191 g
Phenylalanine0.542 g
Tyrosine0.329 g
Valine0.679 g
Arginine1, 060 g
Histidine0.389 g
Alanine0.799 g
Aspartic acid1, 261 g
Glutamic acid2, 259 g
Glycine1.636 g
Proline0.698 g
Serina1, 148 g
Vitamins
Thiamine (B1)0.116 mg(10%)
Riboflavin (B2)0.2 mg(17%)
Niacin (B3)0.923 mg(6%)
Pantothenic acid (B5)1, 457 mg(29%)
Vitamin B60.591 mg(45%)
Folic Acid (B9)82 μg(21%)
C vitamin4.2 mg(5%)
Vitamin E1.19 mg(8%)
Minerals
Football159 mg(16%)
Iron7.61 mg(59%)
Magnesium248 mg(70%)
Manganese3.333 mg(159%)
Phosphorus557 mg(80%)
Potassium508 mg(11%)
Sodium4 mg(0%)
Zinc2.87 mg(30%)
Other constituents
water 11.13 g

Amaranth in the kitchen

Amaranth can be consumed in different ways:

  • In the form of intact cereal
  • In the form of amaranth flour in the preparation of some products, such as bars, snacks, muesli, blown seeds, extrusions and other products. Since it does not contain gluten, amaranth flour can be used in limited percentages (up to 30%) in the preparation of bread and leavened dough.
  • By boiling the leaves, which are an excellent source of vitamin A, C and iron.

Amaranth can also be used for the extraction of an oil and for the production of vegetable milk.

Amaranth oil

Amaranth oil is particularly rich in squalene, a fatty acid with eudermic and restorative properties, widely used in cosmetics.

Cosmetic skin care products containing amaranth oil also benefit from its good concentrations of vitamin E.

Amaranth milk

Amaranth milk inherits some nutritional characteristics of the seeds, which make it one of the best vegetable alternatives to cow's milk or other animals. Rich in calcium and with a balanced spectrum of amino acids, amaranth milk is an excellent choice for feeding lactose intolerant individuals and those who have embraced a vegan food style.

Amaranth Milk - Gluten Free Vegetable Milk

X Problems with video playback? Reload from YouTube Go to Video Page Go to Video Recipes Section Watch the video on youtube

Bibliography:

  • Cereals. Properties, uses and virtues (Giunti) - W. Pedrotti - pag 119: 122
  • Cereals (Musumeci) - M. Weber
  • Cereals in the dish. A new, tasty, healthy way to eat (New Techniques) - C. Aubert