Amaranth is one of the oldest and most nutritious plants, valued for centuries for its medicinal and dietary benefits. Today, it continues to gain attention for its ability to boost immunity, prevent anaemia, and support stronger bones. Understanding what amaranth is, how it supports the body, how to prepare it, and the precautions to take can help individuals maximize its health benefits.
What is Amaranth?
Amaranth refers to leafy vegetables and grains belonging to the Amaranthus family. In many African countries, including Malawi, it is commonly known as “bonongwe” or “mlenda”. It is common in most African local dishes. Both the leaves and the seeds are edible and provide essential nutrients such as vitamins A, C, E, calcium, iron, magnesium, protein, and fiber (FAO, 2020). What makes amaranth exceptional is that it contains all nine essential amino acids, making it a complete source of plant protein. These nutrients combine to support immune health, blood formation, and bone strength.
Benefits of Amaranth
One of the most significant benefits of amaranth is its ability to boost the immune system. A strong immune system protects the body from infections, flu, and other illnesses. Amaranth leaves contain high levels of vitamin C, an antioxidant known to strengthen immunity by stimulating the production of white blood cells (Olayemi & Adedayo, 2019). The plant is also rich in vitamin A, which supports the health of mucous membranes found in the respiratory and digestive systems. These membranes act as natural barriers that prevent harmful microorganisms from entering the body (WHO, 2021). Additionally, the antioxidants in amaranth help reduce inflammation and cellular damage, further supporting immune function.
Amaranth is also well known for its role in preventing anaemia, a condition caused by insufficient healthy red blood cells. Iron deficiency is the most common cause of anaemia, and amaranth leaves provide a substantial amount of plant-based iron (Chivenge et al., 2015). Regular consumption helps the body maintain adequate haemoglobin levels, reducing symptoms such as fatigue, weakness, and dizziness. Amaranth also contains folate, a B-vitamin essential for forming red blood cells (FAO, 2020). Furthermore, the vitamin C naturally found in the plant enhances iron absorption, making amaranth even more effective at supporting healthy blood levels.
Another significant benefit of amaranth is its ability to support strong bones. Although calcium is often associated with dairy products, amaranth leaves are among the richest plant sources of this mineral. Calcium is essential for maintaining strong bones and teeth, preventing fractures, and reducing the risk of osteoporosis (UNICEF, 2021). Amaranth also contains magnesium, which helps the body absorb and utilize calcium properly. The presence of vitamin K further enhances bone health by assisting in bone mineralization and improving bone density (Oyerinde, 2019). These nutrients make amaranth particularly beneficial for children, pregnant women, older adults, and anyone at risk of bone weakness.
How to prepare Amaranth
Preparing amaranth correctly ensures that its nutrients are retained. The leaves can be cooked as a vegetable dish, added to soups, steamed, or lightly sautéed. One common preparation method is boiling the leaves for a short time until they soften but remain green. Overcooking reduces their nutritional value, particularly vitamin C (FAO, 2020). Steaming is one of the best methods because it preserves more minerals and antioxidants. Some people add onions, tomatoes, or garlic to enhance flavor and nutritional benefits. Adding a small amount of lemon juice can also increase iron absorption due to its vitamin C content (Olayemi & Adedayo, 2019).
Sometimes the leaves can be stir fried to add taste mushrooms can be added.
Amaranth seeds, though less commonly used in some regions, are equally nutritious. They can be cooked like porridge, added to baked foods, or blended into smoothies. To prepare the seeds, rinse thoroughly and boil them with water until they soften. Amaranth porridge is especially beneficial for children, older adults, and individuals recovering from illness because it provides protein, minerals, and easily digestible energy.
Precautionary measures
Despite its many advantages, a few precautionary measures are important. Amaranth contains oxalates, which may contribute to kidney stones in individuals who are sensitive or who have existing kidney problems (WHO, 2021). Therefore, moderation is recommended. The leaves should always be washed thoroughly to remove dirt, pesticides, or insects before cooking. People with anaemia should note that plant-based iron is less easily absorbed than meat-based iron, so pairing amaranth with vitamin C-rich foods is helpful. Individuals with digestive sensitivities should introduce amaranth slowly, as its high fibre content may cause bloating if consumed in large amounts. Pregnant and breastfeeding women can safely consume amaranth but should ensure proper hygiene during preparation to avoid contamination.
Amaranth is a powerful and nutrient-rich plant capable of strengthening the immune system, preventing anaemia, and promoting stronger bones. Packed with essential vitamins, minerals, fibre, and antioxidants, this ancient plant remains one of the most effective natural super foods. When properly prepared and consumed responsibly, amaranth can play a vital role in enhancing overall health and well-being.
References
Chivenge, P., Mabhaudhi, T., Modi, A. T., & Mafongoya, P. (2015). The nutritional and health benefits of leafy vegetables. Food Research International, 76, 1–10.
FAO. (2020). The State of Knowledge on Amaranth. Food and Agriculture Organization.
Olayemi, A., & Adedayo, O. (2019). Nutritional value and health benefits of amaranth leaves. Journal of Medicinal Plants Studies, 7(3), 45–52.
Oyerinde, O. (2019). Role of vitamin K in bone health. African Journal of Nutrition Sciences, 4(2), 20–27.
UNICEF. (2021). Micronutrient deficiencies and child health. UNICEF Publications.
WHO. (2021). Plant-based nutrition and health benefits. World Health Organization.
