What is Amaranth (Rajgira) and why is it considered healthy?

Amaranth is a plant with edible leaves and seeds. It is considered to be very nutritious and gluten-free. Amaranth contains complete proteins, fiber, minerals like calcium, iron, & magnesium, and vitamins A, C, and K. It is considered one of the healthiest foods for its support of heart health, lowers cholesterol, and regulates blood pressure. Amaranth also aids digestion and combats inflammation. Amaranth is a highly versatile food to add to your daily diet.

What are the nutritional benefits of Rajgira seeds and Amaranth leaves?

Amaranth, or Rajgira, seeds and leaves are high in fiber content. They have vitamins A, C, K, and folate. They also have calcium, iron, magnesium, potassium, and zinc. Amaranth is rich in manganese. One serving of amaranth can exceed your daily needs. The manganese in amaranth can aid brain function, protecting against neurological conditions. Rajgira seeds and amaranth leaves are also rich in antioxidants. These antioxidants protect us against harmful free radicals in the body.

How does Rajgira benefit skin and hair health?

Rajgira, or amaranth, seed oil is rich in squalene, unsaturated fatty acids, tocopherols, and phytosterols. These elements are excellent moisturizers. They also soothe irritation, boost healing, and help against aging. Rajgira can also work as a natural sunscreen. It is a common ingredient found in skin care and hair care products. For hair, rajgira benefits include enhancing strength, hydration, and shine. The lysine and squalene proteins in Rajgira can benefit hair by reducing breakage and promoting shine.

Can Rajgira help in managing diabetes?

While more scientific research is required, this plant seems to have some helpful effects on overall health and well-being. Rajgira has a high fiber content and complex carbs. It can potentially help regulate blood sugar and slow down glucose absorption. The antioxidant compounds in Rajgira can potentially help manage overall health in diabetics. Use mindfully, as excessive use can lead to a spike in blood sugar. Rajgira has a high glycemic index. When consuming, combine it with a low glycemic index food. Always consult a healthcare professional if you have diabetes and are considering adding Rajgira to your diet.

What are the benefits of consuming Rajgira with milk?

Milk can provide an added nutritional bonus to an already nutritious Rajgira. Rajgira’s high protein and iron content, combined with milk’s high calcium content, make a healthy snack. Rajgira with milk can support stronger bones and better overall health. It is a filling snack, perfect for fasting or a hearty breakfast. The protein and fat in milk make nutrient absorption easier, while adding energy to the mix!

Amaranth (Rajgira) Benefits for Health & Nutrition

Amaranth, or Rajgira as it’s known in India, is an ancient grain gaining modern attention for its impressive nutrition. It’s versatile, gluten-free, and rich in protein, fiber, and essential minerals.Rajgira is an excellent alternative to common cereals. You can also use its flour to bake a delicious treat. It is gluten-free, rich in minerals and vitamins, and an excellent source of protein.

This blog delves deeper into the types of amaranth, its benefits, and how you can incorporate it into your daily diet.

What is Amaranth (Rajgira)?

The name Amaranth comes from the genus Amaranthus. It is a plant that has graced our earth for centuries. It is not a true cereal, but it gets treated like one because its seeds and leaves are edible. This grain is technically a group of more than 60 species of different grains. It dates back to the Inca, Maya, and Aztec civilizations. The name Amaranth comes from the Greek “amarantos,” which means “unfading.” Some say the name is a testament to its long-lasting and enduring nature. In India, Amaranth is called Rajgira, or “royal grain.” It is a fantastic gluten-free, nutrient-dense alternative to common, store-bought cereal.

Amaranth is highly nutritious. It has high fiber content, it is packed with protein, and it is rich in antioxidants. It has an earthy, nutty flavour. This flavour works well in a variety of dishes, making Rajgira a versatile grain in terms of nutrients and its uses.

Types of Amaranth – Red Amaranth, Green Amaranth, and Amaranth Millet

In India, the most popular varieties of amaranth are red amaranth and green amaranth. We call them “chaulai”. There is also the common form of amaranth: Amaranth Millet. Let’s dive a little deeper into these types and figure out what benefits they hold.

Red Amaranth

Also known as Laal Chaulai in India, red amaranth is a highly nutritious, leafy vegetable. It is native to Mexico. Red amaranth is packed with iron, calcium, and antioxidants. It supports blood health and immunity. Red amaranth has an earthy flavor, so you can add it to sit-fries, dals, and saag.

Green Amaranth

Compared to red amaranth, green amaranth is more delicate. Its taste is similar to spinach. Much like spinach, green amaranth is high in vitamins A, C, and K. You can use it in everyday curries or stir-fried vegetable dishes.

Amaranth Millet

These are tiny, nutty-flavored grains. They are gluten-free and nutrient-dense. They can be popped like popcorn or added as toppings for a little crunch. You can also cook it into porridge or grind it down into flour, which you can use for rotis, puris, and baked goods.

Rajgira Seeds and Amaranth Leaves – Nutritional Profile

Rajgira Seeds (per 100g approximately)

Protein: 14% to 18% (this includes the protein compounds lysine & methionine)

Carbohydrates: 65g (rajgira has complex carbs)

Fiber: 6g to 7g

Fat: 7g (rajgira has healthy fatty acids)

Minerals: Iron, calcium, magnesium, phosphorus

Vitamins: Vitamin C, B6, folate

Antioxidants & bioactive peptides support heart health & immunity

Amaranth Leaves (per 100g approximately)

Calories: 23 kcal (amaranth is low in calories and high in nutrition. It can help provide a good energy boost despite the low calories)

Protein: 2.5g

Fiber: 2.1g

Vitamins: A, C, K, folate, and B6

Minerals: Calcium, potassium, iron, magnesium

Amaranth leaves are rich in antioxidants like flavonoids and carotenoids.

Rajgira Benefits in Ayurveda

In Ayurveda, Rajgira is often used to improve digestion, support iron and calcium intake, boost immunity, and aid in blood circulation. Amaranth can also be a mild laxative. Its high fiber and protein content make it a satiating meal.

Ayurveda says that rajgira has a light and dry nature, making it a suitable alternative for heavier cereals such as wheat or corn.In Ayurveda, red amaranth is traditionally used to support blood health, digestion, and wound healing. It’s known for its hemostatic and restorative properties. Red amaranth has hemostatic and healing properties, which make it an excellent medicinal component.

Rajgira Health Benefits

Protein: Amaranth (rajgira) is an excellent source of complete protein. It contains essential amino acids, such as lysine, which you won’t find in common cereals made from heavier grains. For vegetarians and vegans, rajgira can be an excellent source of protein.
Fiber: Fiber is essential for digestion. Rajgira can help relieve constipation and maintain a healthy gut. Fiber can help with weight management by making you feel full and satisfied with a balanced portion. This can stop you from overeating. Rajgira is also good for your heart. Rajgira’s squalene content may help lower LDL (bad) cholesterol, while its magnesium supports healthy blood pressure and vascular function.
Calcium, Phosphorus, Magnesium: The calcium, phosphorus, and magnesium in rajgira aid bone health. It can actively reduce your risk of osteoporosis. The iron content also helps combat anemia, making it ideal for women.
Antioxidants: The antioxidants in amaranth help fight off free radicals. They slow down aging and lower the risk of chronic diseases. The anti-inflammatory compounds can also provide relief from arthritis.

Rajgira Benefits for Hair and Skin

Rajgira benefits for hair and skin are plenty. You might see that amaranth is a common ingredient in skin care and hair care products. Amaranth is a superfood that provides benefits at the cellular level. However, it can also provide some real benefits when used externally. Let’s take a look at some of those benefits.

Rajgira Benefits For Hair

Amaranth is a highly sought-after ingredient when it comes to promoting strong and shiny hair. Amaranth has a high protein content, which helps strengthen hair follicles and hair strands. It can heal damaged hair and create a protective barrier around the strands.

Amaranth has an amino acid called lysine. Lysine is present in your hair, but the body cannot produce it naturally. So, external sources of lysine can help collagen production within your body. Collagen is beneficial for hair structure and strength. Lysine also helps prevent hair loss.

Amaranth is rich in the protein squalene. Squalene is naturally produced by the sebaceous glands in our skin. The squalene in amaranth helps lock in moisture, boost shine, and prevent breakage.

Rajgira Benefits For Skin

Rajgira seeds have moisturizing and restorative benefits for the skin. The squalene content in rajgira detoxifies and hydrates the skin, improving elasticity. Rajgira has some healthy fatty acids that moisturize your skin but without making it greasy. It penetrates the skin with ease and deposits all the necessary ingredients directly to the roots.

Rajgira can help with skin regeneration, making it an excellent addition to your diet if you struggle with skin conditions like psoriasis, acne, etc. Consult a doctor to know if Rajgira can help you along your skin care and hair care journey.

Rajgira Benefits in Diabetes Management

There are some real pros of rajgira benefits in diabetes management. While there are benefits, you should use rajgira mindfully if you have diabetes.

Rajgira has high fiber and protein content, so it promotes satiety and regulates blood sugar. The high fiber content can ensure that glucose absorption slows down. There is a compound called chromium in rajgira that can help enhance insulin activity.

Diabetic users should practice moderation in using rajgira, because it has a high glycemic index; this means it can make your blood sugar spike rapidly if its use is not monitored. If you have diabetes and are using rajgira, pair it with a low glycemic index food. For instance, combine rajgira flour and wheat flour to prepare a base for rotis that has an overall low glycemic index. Generally, practice moderation when it comes to using rajgira.

Rajgira with Milk – Unique Health Benefits

Rajgira with milk is a powerhouse of nutrients. Milk provides calcium and protein that strengthen bones, while Rajgira adds iron, magnesium, and fiber for improved digestion and energy. Amaranth has minerals like iron, magnesium, and phosphorus that can help boost immunity and overall vitality. If you are lactose intolerant or have a gluten sensitivity, you can combine amaranth with a nut milk or plant-based milk.

You can also boil rajgira in milk and make porridge. Combine the porridge with some fresh fruits, nuts, or honey to make a satiating & yummy meal. Rajgira with milk can be a good food to have in your diet if you are looking to lose weight. The iron content in rajgira with milk can be beneficial for women and children, preventing anemia and helping develop strong bones.

How to Include Amaranth in Your Diet

Amaranth can be an easy addition to your diet. You can cook it as a porridge or a side dish. You can use amaranth flour for baking. Since amaranth is gluten-free, it is the perfect flour for people with digestive issues like Celiac disease, gluten sensitivity, wheat allergies, or skin problems.

You can pop some amaranth seeds for a crunchy snack or use them as a salad topping. You can also add it as a thickener in soups and stews. Amaranth leaves can be used in salads and other veggie preparations.

Amaranth is quite a versatile and healthy grain. Adding it to your favourite dishes can boost its nutritional value. Here are all the ways you can include amaranth in your diet:

Porridge: Boil amaranth with water or milk. Let it reach a creamy consistency. It should look like oatmeal. Use honey, cinnamon, nuts, or fresh fruits as toppings to add more nutrients to your meal. Amaranth porridge makes for a gut-healthy and heart-healthy breakfast.
Rice Substitute: Amaranth works as a great substitute for rice, in the case that you are unable to consume rice or want a change from regular rice. You can add it to stir-fries, curries, or grain bowls.
Thickener: Usually, we add ingredients like heavy cream, cashew cream, cornstarch, potato starch, or flour to thicken stews and soups. Amaranth is also an excellent thickener. It also packs your soups and stews with nutrients.
Topping: Dry roast amaranth seeds till they pop and add them as a topping for your yogurt, smoothies, salads, or other dishes. Popped amaranth has a crunchy texture, making it a fun snack.
Spinach Substitute: Amaranth leaves are sometimes used as a substitute for spinach in curries, salads, or stir-fries. Amaranth leaves come in vibrant red and green colours and have an earthy, nutty taste to them.

Conclusion

Amaranth stands out as a nutritional, flavourful powerhouse. Both its seed form and leaf form are packed with nutrients. Amaranth, or Rajgira, is rich in complete protein, fiber, healthy fats, vitamins, and minerals. It is considered a powerhouse food because it aids in the functioning of multiple bodily systems, such as heart health, bone health, and digestion. Amaranth is also good for your hair and skin.

Rajgira seeds have timeless roots and blend in with modern-day solutions. Let this royal goodness enrich your plate and wellness journey!

Health benefits of amaranth (rajgira) you should know