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Amaranth or amaranth seeds are a group of edible grains. Even thanks to its extraordinary nutrition, this one seed is considered a whole grain. These seeds come from Peru but are now easily found all over the world. In countries such as India, Mexico, and Nepal, amaranth is the main ingredient in traditional porridge.
Not only that, but amaranth is also often a menu for those on a gluten-free diet. That is, this one food ingredient is not only popular as a healthy food but has been part of the main diet since centuries ago.
Amazing nutrition of spinach seeds
In one cup or 246 grams of ripe amaranth, there are nutrients such as:
- Calories: 251
- Protein: 9.3 grams
- Carbohydrates: 4.6 grams
- Fat: 5.2 grams
- Manganese: 105% RDA
- Magnesium: 40% RDA
- Phosphorus: 36% of the RDA
- Iron: 29% RDA
- Selenium: 19% RDA
- Copper: 18% RDA
Not only that, but its magnesium content is also an essential nutrient for hundreds of reactions in the body, including DNA synthesis and muscle contraction.
Benefits of spinach seeds for health
Then, what are the benefits of spinach seeds for health?
1. Source of antioxidants
Furthermore, amaranth's antioxidant levels are highest in the raw state. The process of soaking and cooking can reduce antioxidant levels. However, further research is still needed to see how the impact of spinach seeds' antioxidants on humans. A review published in the Journal of Food Science and Technology revealed that amaranth is rich in phenolic acids that act as antioxidants. The function of these compounds can even protect against heart disease and cancer.
2. Build muscle mass
One of the main functions of protein is to maintain and protect muscle tissue in the body. When combined with caloric intake and strength-training exercise, you will build healthy muscle mass.
3. Lowers cholesterol levels
There are several other animal studies showing similar results. However, further research is needed to understand the impact of spinach seeds on human cholesterol levels. Laboratory tests by a team of researchers from Canada found that consumption of whole grains such as amaranth could lower LDL cholesterol levels. Total cholesterol fell by 15%, and bad cholesterol fell by 22%. At the same time, levels of good cholesterol (HDL) also increase.
4. Lose weight
In addition, the fiber in spinach seeds also moves slowly in the digestive tract. This will lead to a feeling of fullness that lasts longer. Of course, for optimal results, stay active every day. research from the University of Washington School of Medicine on 19 participants showed similar results. After consuming a high-protein diet, appetite and calorie intake also decrease.
5. Good for heart health
Consumption of whole grains can reduce the risk of heart disease, including coronary heart disease. The higher the consumption of whole grains, the less the risk. This is closely related to its role in controlling cholesterol levels in the blood.
The Risk of consuming spinach seeds
But to make sure of this, always read the amaranth packaging before buying it. There will always be the possibility of cross-contamination in the process of storage, processing, and distribution.celiac. What's more, the most popular oats still contain gluten.
While related to the risk of allergies, there are very few reports of anaphylaxis due to amaranth consumption. This reaction is very rare and infrequent.