Last updated on : 29 Jun, 2025
Read time : 11 min
Move over quinoa—rajgira, also known as amaranth, is the ancient supergrain making a strong comeback! Packed with nutrients and steeped in history, this tiny seed has been a dietary staple since the time of the Aztecs. It is still celebrated today for its versatility, nutrition, and cultural significance, especially during fasting seasons in India.
Amaranth (or rajgira) isn’t your average grain. It is a pseudocereal, which means it’s not technically a cereal grain like wheat or rice, but behaves just like one in cooking and nutrition.
With over 60 species, amaranth has been grown for centuries across ancient civilisations like the Inca, Maya, and Aztecs. In India, it’s commonly used during religious fasts and is called by different names across regions—rajgira in Marathi, cheera in Malayalam, and harive soppu in Kannada.
Naturally gluten-free and rich in protein, fibre, minerals, and antioxidants, it offers a mild, nutty flavour that pairs beautifully with sweet and savoury dishes.
Read more – Health Benefits of Eating Oats and Oatmeal
Amaranth holds a significant place in Hindu culture. While grains are forbidden during fasting, they are an integral part of Hindu religious rituals. Amaranth can be used as a nutritious and tasty replacement for any grain.
Though Amaranth is a pseudocereal, it is an excellent source of essential nutrients. It is a well-balanced food item with useful qualities that have been demonstrated to have therapeutic advantages.
Nutrients | Concentration (per 100 g) |
Calories | 251 Kcal |
Protein | 9.3 gm |
Fat | 5.2 gm |
Carbohydrates | 46 gm |
Manganese | 2.1 mg |
Phosphorus | 364 mg |
Magnesium | 160 mg |
Iron | 5.2 mg |
Selenium | 13.5 mcg |
Copper | 0.4 mg |
Amaranth is a pseudocereal with a high nutritional density due to its high concentration of macronutrients and micronutrients like vitamins and minerals. Essential amino acids, especially lysine, are abundant in amaranth grain, giving it excellent nutritional value.
The following is a list of some of the advantages that can be obtained by consuming this superfood:
One cup of cooked Amaranth has 116 mg of calcium, more than 10% of vitamin B, and 5.2 mg of iron.
Amaranth contains manganese, which is essential for brain function and is thought to protect against some neurological diseases. It’s also high in magnesium, an essential mineral for muscle contraction.
Amaranth contains a lot of phosphorus, which is good for your bones. It also has ample iron, which your body needs to make blood.
Due to the phytosterols it has, research has shown that amaranth might be able to lower cholesterol.
A study showed that the oil of amaranth lowered “bad” or LDL cholesterol by 22% and total cholesterol by 15%. At the same time, it helps to raise the “good” or HDL cholesterol.
Another study on chickens showed that adding amaranth to their diets cut total cholesterol by 30% and “bad” LDL cholesterol by up to 70%.
However, more studies are required to understand how amaranth reduces cholesterol levels in humans.
Read more – Home remedies to reduce cholesterol
Because each cooked cup contains 5.2 grams of dietary fibre, it will keep your hunger at bay for a significantly longer period of time.
Lysine is an essential amino acid, yet most cereals lack it. This plant-based food has 9.3 grams of protein in every cup.
If you want to lose weight, Amaranth is a great food to incorporate into your diet daily.
Amaranth, a good source of protein and fibre, makes you feel full and content for a long time. When consumed in moderation, it also assists in preserving muscle mass for a healthy metabolism. Increasing your fibre intake is a great way to reduce your risk of weight and fat gain.
Read more – Ayurvedic Diet For Weight Loss
One cup of cooked amaranth contains 5.2 mg of iron. Iron is essential for the production of red blood cells and is also required for cellular metabolism.
A healthy vitamin supplement improves the body’s ability to absorb iron, making it a valuable tool in the fight against anaemia.
Natural substances called antioxidants aid in defending the body from harmful free radicals.
Amaranth is a good source of antioxidants that are good for your health and can help shield you against many degenerative conditions like diabetes, heart disease, and even cancer. According to one study, phenolic acids, which are plant-based antioxidants, are particularly abundant in amaranth.
Inflammation is the immune system’s natural response to damage or infection, serving as the body’s defence mechanism against both.
Amaranth may lower the number of inflammatory indicators. In a study with animals, it was found to help prevent the formation of immunoglobulin E, a type of antibody implicated in allergic inflammation.
Grains like wheat, barley, and spelt contain a protein called gluten. Although many of the most popular grains contain gluten, amaranth is naturally gluten-free and suitable for people following a gluten-free diet.
Amaranth is a gluten-free grain that also provides a variety of vital nutrients, making it an option for those with celiac disease who are unable to consume gluten. Gluten sensitivity results in an immunological reaction that damages the digestive system and causes inflammation. Those sensitive to gluten may also have uncomfortable side effects like diarrhoea, bloating, and gas.
Read more – Gluten-Free Grains That are Marvellous Nourishing
Amaranth, or rajgira, is a wholesome grain that offers a number of health advantages. It’s crucial to add rajgira to your diet sparingly and in accordance with the following recommendations:
Including rajgira in your diet can improve your general health and supply a range of nutrients. But it’s essential to eat it sensibly and be aware of any possible allergies or medical concerns. By adhering to these rules, you can reap the benefits of rajgira while leading a well-rounded and balanced lifestyle.
Amaranth, or rajgira, is a delicious and simple food to include in your diet. The following are some of the greatest methods to cook with rajgira:
Rajgira is an easy way to increase your intake of essential nutrients such as vitamins, fibre, and protein. Try several recipes and relish the rajgira’s nutritious value and adaptability in your meals.
Amaranth has proven itself a powerhouse grain. Naturally gluten-free and packed with fibre, protein, and essential minerals, it offers impressive health benefits, ranging from reducing inflammation and lowering cholesterol to supporting weight management.
Whether you want to add variety to your diet or make more conscious food choices, rajgira is a smart and versatile addition to your pantry. Try it popped like popcorn, baked into cookies, simmered into porridge, or tossed into salads for a delicious and nutritious boost.
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Expert Quote
“Amaranth or rajgira is a nutrient-dense grain that supports digestion, heart health, and overall well-being. It is versatile and can be added to a host of healthy dishes.“
– Dr Lakshmi Vaswani
Although amaranth seldom causes negative consequences, some people may experience diarrhoea or upset stomachs, particularly if they are intolerant to lysine, a protein present in amaranth.
Rajgira should be consumed in moderation, and any adverse effects should be carefully monitored.
As long as you follow a balanced diet, you can consume rajgira daily. Rajgira is regarded as a wholesome grain that offers many health advantages due to its high protein, fibre, vitamins, and mineral content.
Rajgira’s remarkable nutritional profile has led to its frequent classification as a superfood. It is an excellent complement to a balanced diet because it contains essential minerals and antioxidants.
Rajgira isn’t thought to be naturally hot or cold. It can be relished in a variety of meals and preparations in any weather conditions, and its temperature has no bearing on how it is consumed.
Rajgira can be consumed in various forms, including porridge, salads, soups, and stews, or flour for bread, pancakes, and pastries. It is adaptable and works well in savoury as well as sweet recipes.
Rajgira is generally easy for most people to digest. However, after ingesting rajgira, people with gastrointestinal sensitivity or intolerances might feel uncomfortable or have digestive problems. If you feel any negative effects from Rajgira, it is important to pay attention to your body and take it in moderation
Disclaimer
Our healthcare experts have carefully reviewed and compiled the information presented here to ensure accuracy and trustworthiness. It is important to note that this information serves as a general overview of the topic and is for informational purposes only. It is not intended to diagnose, prevent, or cure any health problem. This page does not establish a doctor-patient relationship, nor does it replace the advice or consultation of a registered medical practitioner. We recommend seeking guidance from your registered medical practitioner for any questions or concerns regarding your medical condition.
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