Nutritional Value of Amaranth -- Centéotl A.C.

Nutritional Value of Amaranth:

Amaranth may be the most nutritious plant in the world. Botanists and nutrionalists have studied amaranth and have found that the plant has very nutritious properties, especially in its high content of protein, calcium, folic acid and Vitamin C. Popped amaranth seeds provide a good source of protein which can satisfy a large portion of the recommended protein requirements for children and can also provide approximately 70% of necessary calories. In addition, a combination or rice and amaranth, in a 1:1 ratio, has been designated as an excellent way to achieve the protein allowance recommended by the World Health Organization.

Amaranth has high protein content, approximately 16%. Amaranth seeds compete well with conventional varieties of wheat that contain 12-14% protein, with rice which contains 7-10% protein, with corn which contains 9-10% protein, and other popular grains. In addition, amaranth has abundant lysine, an essential amino acid that is low in other grains. Amaranth has double the lysine of wheat, triple that of corn and equal to the amount found in milk.

	Calories	Protein (g)	Fats (g)	Total Carbohydrates (g)	Fiber (g)	Calcium (mg)	Iron (mg)
Cereales (average)	342	11	2.7	73	2.1	30	330
Amaranthus hypochondriacus	391	15.31	7.12	63.1	2.89	490	455

Rice Amaranth Wheat Corn Oats

Protein 5.6 g 19 gr 12.8 gr 9.4gr 15.8 gr

Fiber (raw) 0.3 g 5.6gr 2.3 gr 3 gr 3 gr

Fats 0.6 g 6 gr 1.7 gr 4.7 gr 6.9 gr

Carbohydrates 79.4 g 6 gr 71 gr 74 gr 66gr

Calcuim 9 mg 250 mg 29.4 mg 7 mg 54 mg

Iron 4.4mg 15 mg 4 mg 2.7 mg 5 mg

Calories 360 414 334 365 389

Amaranth seeds are not the only part of the plant that is used, the leaves can be used as vegetables. These leaves form part of the edible greens and vegetables group. Amaranth leaves contain more iron than spinach, which is beneficial especially to those who suffer from a certain degree of anemia.

Concentration of major minerals found in amaranth leaf compared with spinach:

Amaranth leaves contain a vitamin called folic acid. Folic acid is an essential vitamin for the whole family and most importantly for women in their reproductive years. The vitamin reduces up to 75% of neural tube defects (defects of the face, brain and spinal column) in newborns. In addition, it protects against ovarian cancer, as well as depression and heart disease. A consequence of a deficiency in folic acid in pregnant women is the higher probability of a miscarriage or early death of the baby. For this reason, it is recommended that all women of a childbearing age consume 400 micrograms of folic acid everyday, especially from the preconception stage (3-6 months before the pregnancy) through the twelfth month of the pregnancy.

Each ripe leaf (approx.14g) contains approximately 12 micrograms of folic acid. Therefore, 34 ripe amaranth leaves would provide the recommended daily allowance of folic acid.

Nutritional content of amaranth leaves compared with spinach
(based on 100 g fresh material from raw leaves):

Component:	Amaranthus hypochondriacus (%)	Spinach (%)
Dry material	13.1	9.3
Protein	3.5	3.2
Fats	0.5	0.3
Ashes	2.6	1.5
Carbohydrates	6.5	4.3
Fiber	1.3	0.6
Folic Acid	0.85 x ^10-4	1.94 x 10^-4

As it contains high levels of proteins and fats, amaranth is a good source of energy. In investigations of toasted and/or ground amaranth products, it has been discovered that humans can absorb and digest it easily. Its balance of carbohydrates, fat and proteins signifies that one needs to consume less in order to receive the same nutritional benefits of other grains.