Indigenous people’s conventional foods represent a potentially new source of healthy dietary options in the contemporary world. The wild Amaranth plant resembles the soybeans in the early stages of growth. However, as the crop grows, it become taller, with purple-colored seeds producing amaranth grains, which can then be harvested (Kindscher et al., 2018). This crop was a vital staple food for the hunters and gatherers in Mexico, known as the Aztec community between 1320 and 1520. They would scrape off the grains found in the forest, waste grounds and degraded grounds. However, after the Spanish conquest in Mexico, consumption of this food declined, considering the fact that assimilation became radical such that Amaranth was considered a pigweed (Soriano-Garcia & Aguirre-Díaz, 2019). However, in recent years, the wild Amaranth has grown in popularity, indicating that they may become a globally respected source of a nutritious diet. The Amaranth grain has significant nutritional value considering its various components such as vitamins, protein, minerals and antioxidant components, which are integral for maintaining good health.
Amaranth as the Best Protein Substitute
The most common contemporary protein sources include animal-based foods such as meat, fish, eggs, dairy and poultry. Less emphasis has been given to plant-based proteins such as Amaranth and beans. This factor means that people have consumed more meat as the primary source of protein which may not be healthy if taken in large quantities. According to a clinical study by Paivarinta et al. (2020), plant-based proteins were discovered to be excellent sources of proteins. They also had lower calories meaning they are less likely to cause weight gain as animal products. This factor is why many physicians advice on less meat intake after an individual is diagnosed with obesity. Amaranth flour can be used to prepare porridge, while the grains can be boiled and served with rice or corn (Soriano-Garcia & Aguirre-Díaz, 2019). This wild pseudo cereal has a sweet and nutty flavor with a crunchy feeling when cooked, meaning that it is an excellent substitute for meat for non-vegans who are on a weight loss journey.
Figure 1: The nutritional chart for 100g Amaranth serving (Soriano-Garcia & Aguirre-Díaz, 2019, p.105).
The table above provides the nutritional information of the Amaranth grain. According to Soriano-Garcia & Aguirre-Díaz (2019), this grain is highly nutritional, with the highest proteins levels. Averagely it has twice as much as the proteins found in rice and corn. It also has nine amino acids, oil, minerals, antioxidants, and vitamins essential for a healthy body. As indicated in the table, one serving of the Amaranth, which equals 100g, contains significant amounts of proteins, carbohydrates, and fiber (Paivarinta et al., 2020). Above all, this food contains all the amino acids which are rarely present in most plant-based proteins. For instance, a serving of Amaranth provides an individual with 13.4g proteins that are unusually high quality considering the high contents of amino acids present, such as Arginine and Histidine (Paivarinta et al., 2020). This protein content is integral for building the body mass hormonal balance, supporting digestion and strengthening the immune system. The intake of Amaranth also prevents swelling of the body by activating the bioactive peptides that reduce the expression of pro-inflammation makers. The reason is that it contains the protein lunasin, which is an integral anti-inflammatory component.
This food compound also contains minerals with significant nutritional values such as calcium, phosphorus, potassium, sodium and magnesium. All these minerals are essential in the development and functioning of the boy (Paivarinta et al., 2020). For instance, calcium is an essential component that supports the healthy development of bones. Additionally, Amaranth has various vitamins, including Ascorbic acid, Niacin Thiamine, vitamin A, B-6, and E, which are integral for a healthy body (Paivarinta et al., 2020). For example, vitamin B-6 helps bolster the immune system (Paivarinta et al., 2020). This factor can be justified by assessing how fast wounds heal after a cut.
Amaranth oil helps reduce bad cholesterol by initiating its absorption, distribution and biosynthesis. In addition, it contains omega -3, an anti-ageing agent that helps hydrate the skin (Paivarinta et al., 2020). Amaranth is also gluten-free, which means that people who consume this cereal are protected from celiac disease, which causes swelling and damage to the small intestine’s lining (Kindscher et al.,2018). Gluten-free foods also prevent weight gain meaning that they can help with weight management.
Natural foods are perfect for maintaining good health, considering the fact that they have no compromised nutrients. Unlike processed foods, these sources of nutrients are ideal for everyone. Amaranth grains used to be a staple food for Mexicans until the Spanish colonization. However, it became scarce when the natives stopped domesticating it, leaving it to grow by itself. Amaranth grains have various nutritional benefits, including vitamins, minerals, amino acids and antioxidants. All these are integral in supporting healthy living by strengthening immunity which helps fight against diseases. In addition, this pseudo-grain has the highest protein content, which is integral in facilitating growth and development. Therefore, it is a recommended substitute for meat and poultry, considering that it has unmatched protein levels, vitamins and all other components that help maintain a healthy body.
References
Kindscher, K., Martin, L., Corbett, S., & Lafond, D. (2018). Nutritional properties of native plants and traditional foods from the central united states. Ethnobiology Letters, 9(2), 214-227. Web.
Päivärinta, E., Itkonen, S. T., Pellinen, T., Lehtovirta, M., Erkkola, M., & Pajari, A. M. (2020). Replacing animal-based proteins with plant-based proteins changes the composition of a whole Nordic diet: A randomized clinical trial in healthy Finnish adults. Nutrients,12 (4), 943. Web.
Soriano-Garcia, M., & Aguirre-Díaz, I. S. (2019). Nutritional, functional value and therapeutic utilization of Amaranth. In V.Y. Waisundara (Ed.), Nutritional Value of Amaranth (2nd ed, pp 105-125). IntechOpen.