Green Amaranth: 9 Benefits, How to Consume & Side Effects

Green amaranth is a nutrient-dense plant packed with calcium, magnesium, and manganese. These essential minerals are vital for building and maintaining strong bones and teeth while helping to prevent osteoporosis and fractures.

This edible wild green is also an excellent source of dietary fiber. By increasing stool volume and supporting natural digestive movements, it effectively helps relieve constipation and promotes regular bowel habits.

Often referred to as pigweed or slim amaranth, this versatile green features a flavor profile very similar to spinach. The leaves and seeds can be enjoyed cooked or sautéed in various dishes like beans, pancakes, savory tarts, and even breads.

Health benefits

Because it contains high levels of calcium, magnesium, manganese, potassium, and fiber, green amaranth provides several key health advantages:

1. Supports bone health

Green amaranth is rich in the specific minerals required for bone mineralization. Consuming these nutrients regularly helps maintain bone density and may reduce the risk of developing osteoporosis or experiencing falls related to bone weakness.

2. Improves digestion

The high content of insoluble fiber in green amaranth adds bulk to the digestive tract. This improves the efficiency of intestinal transit, making it a natural remedy for those struggling with occasional constipation.

3. Helps manage blood sugar

The manganese found in green amaranth supports the pancreas in the production of insulin. This process is essential for keeping blood sugar levels within a healthy, stable range.

Furthermore, its fiber content slows the absorption of glucose during digestion. This helps prevent sudden blood sugar spikes and reduces the risk of developing insulin resistance or type 2 diabetes.

4. Lowers cholesterol levels

The fiber in this plant binds to fats in the digestive system, reducing the amount of cholesterol and triglycerides absorbed into the bloodstream. This can help prevent the buildup of plaque in the arteries, reducing the risk of heart attack and stroke.

5. Regulates blood pressure

Green amaranth is a great source of potassium, which helps the body flush out excess sodium. By balancing fluid levels, it helps maintain healthy blood pressure levels and prevents hypertension.

6. Aids in weight management

High-fiber foods like green amaranth promote a lasting feeling of fullness, which can reduce overall calorie intake throughout the day. This makes it an excellent addition to a weight loss diet.

Additionally, the potassium in the plant acts as a natural diuretic. This helps the body eliminate excess fluid, which can reduce bloating and water retention.

7. Enhances mood and brain function

This plant contains a combination of manganese, magnesium, and zinc, which are crucial for brain health. These minerals assist in the production of serotonin, the neurotransmitter responsible for regulating mood and reducing anxiety.

8. Boosts the immune system

With significant amounts of zinc, vitamin C, and manganese, green amaranth provides strong antioxidant support. These nutrients strengthen immune cells, helping the body defend itself against common infections like the flu and colds.

9. Promotes healthy skin

The beta-carotene in green amaranth acts as a powerful antioxidant that protects skin cells from oxidative damage. This helps maintain a healthy, youthful complexion and protects against environmental stressors.

Zinc, also found in the plant, is essential for the production of collagen. Collagen is the primary protein responsible for keeping the skin firm and hydrated, which helps prevent fine lines, wrinkles, and sagging.

Nutritional information

The following table outlines the nutritional profile for 100 g (approximately 10 tablespoons) of cooked green amaranth:

To maximize these health benefits, it is important to incorporate green amaranth into a balanced diet and maintain a consistent exercise routine.

How to prepare green amaranth

Green amaranth should always be thoroughly cooked before eating. Cooking neutralizes certain naturally occurring compounds that may be present in some raw species. You can easily add these greens to stews, omelets, savory pies, or even incorporate them into baked goods like muffins and breads.

Healthy green amaranth recipes

Try these simple, nutritious ways to add green amaranth to your weekly menu.

1. Green amaranth omelet

Ingredients:

• 4 eggs

• 2 tbsp olive oil

• 1 bunch green amaranth (leaves and stems), washed and chopped

• 2 cloves garlic, minced

• ½ white onion, chopped

• ½ bunch fresh parsley, chopped

• 2 tomatoes, chopped

• Salt to taste

Directions:

In a skillet, heat the olive oil over medium heat and sauté the garlic until golden. Add the onion and cook until translucent. Whisk the eggs with a pinch of salt and add them to the pan, stirring gently. Fold in the tomatoes, followed by the parsley and chopped green amaranth. Cook for about 2 minutes per side until the eggs are set and the greens are tender. Serve warm.

2. Garden harvest savory tart

Ingredients:

• 3 eggs

• 12 tbsp whole wheat flour

• 1 cup skim milk (or unsweetened plant-based milk)

• ⅓ cup olive oil

• 1 tbsp baking powder

• 1 pinch of salt

• 1 small bunch spinach, chopped

• 1 bunch green amaranth, chopped

• 1 tomato, chopped

• 1 onion, chopped

• Parsley, black pepper, and salt to taste

Directions:

Preheat your oven to 400°F. In a blender, combine the eggs, flour, milk, olive oil, salt, and baking powder until smooth. Pour half of the batter into a greased medium baking dish. In a separate bowl, toss the spinach, amaranth, tomato, onion, and seasonings together, then spread this mixture over the batter. Top with the remaining batter and bake for 30 to 40 minutes until golden brown. Let it cool slightly before slicing.