Looking to add a unique and healthy ingredient to your daily diet? Then you must consider Amaranth. Also known as rajgira or ramdana, amaranth is actually a pseudo-cereal and thus, is gluten-free. Although some may call it a grain, it would be more accurate to call it a seed. Amaranth has been consumed in many regions of the world since ancient times. In India, those observing a Navratri vrat (fast) often eat rajgira in some form. But there are many reasons why it should be part of your meals throughout the year. Celebrity nutritionist Lovneet Batra also recently posted about the many advantages of doing so. Find out more below.
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Here Are 7 Important Health Benefits Of Amaranth (Rajgira):
Amaranth can boost the health of your gut, heart, bones and more.
1. Rich in protein
Lovneet states, "100 grams of Amaranth contains 13.27 gm of protein. Due to an outstanding balance of essential amino acids, it is a high-quality protein with 87-89% bioavailability." It is considered to be one of the best sources of plant-based protein.
2. Promotes gut health
According to the nutritionist, "Amaranth is also known to have prebiotic effects on the gut and increase the synthesis of helpful "short chain fatty acids" which promote gut health." She also explains that it does not require any soaking as its saponin content is very low. Being high in fibre, rajgira can help relieve constipation too.
3. May aid in weight loss
Being rich in protein as well as fibre, amaranth can greatly help those wanting to shed a few extra kilos. These gluten-free seeds are said to curb appetite and keep you feeling full for longer.
4. Good for your heart:
"Due to the presence of phytosterols, Amaranth has been found to have cholesterol-lowering properties," says the nutritionist.
5. Promotes bone health:
Amaranth can improve bone density as it is rich in iron, calcium, phosphorus and fibre.
6. Boosts immunity:
The vitamin C and antioxidants present in Amaranth seeds can improve your immunity and protect your body from free radical damage as well as inflammation.
7. Has anticancer properties
According to Lovneet, "Studies show that peptides released during digestion of amaranth have anti-inflammatory effects on the body. The presence of bioactive peptide Lunasin imparts to the grain its anti-carcinogenic properties."
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How To Consume Amaranth (Rajgira)? Easy And Healthy Amaranth Recipes
You can use amaranth flour in place of regular flour to make healthier snacks. Photo Credit: iStock
Amaranth seeds can be cooked to make a variety of dishes. But you can also dry roast them and then blend them to make amaranth flour (rajgira ka atta). This can then be used in ways similar to other types of flour, as a protein-rich and gluten-free substitute. Here are a few recipes to get started:
1. Rajgira Kadhi
This light and flavourful amaranth kadhi is a great way to incorporate this superfood into your lunch or dinner. You can pair it with rice, puris or parathas. Click here for the recipe.
2. Amaranth Tikki
This yummy tikki combines amaranth with onions, capsicum, garlic and a wide range of aromatic spices. It makes for a truly unique and impressive snack for your tea time. Find the full recipe here.
3. Ramdana Ki Chikki
You might have heard of the popular rajgira chikki. Well, this version uses only 2 ingredients to make a simple yet satisfying treat. For the step-by-step recipe, click here.
4. Rajgira Sheera
This Maharashtrian delicacy is full of wholesome ingredients including palm jaggery and walnuts. Cooked in pure ghee, it is delicious as well as nutritious. Check out the recipe here.
5. Rajgira Laddoo
This simple and healthy sweet treat requires just three ingredients: popped amaranth seeds, slivered almonds and jaggery. It can be ready in under 20 minutes. Click here for the recipe.
You can also use amaranth flour to make cookies, cupcakes and granola. Find out more here.
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Now you know why and how you should add Amaranth to your diet. Whether you're on a gluten-free, plant-based or any other diet, you can bring variety to your meals with this ingredient.
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.