Microgreens, tiny but mighty, have gained popularity in the world of health foods and culinary arts. The vibrant color of these delicate but powerful morsels add substantial nutrients to just about any dish. In this article we cover Amaranth microgreens benefits and nutrition information.
The scientific research data is too extensive to include it all here, so we’re focusing on one of the most common USA amaranth seed varieties: red garnet amaranth, (Amaranthus tricolor), identified in the main research study cited as VI044470.[1] … Continue reading
What Are Amaranth Microgreens
Amaranth microgreens are the young seedlings of the Amaranth plant, harvested just a few days after germination. While tiny in size, these greens are renowned for their vibrant color and a slightly nutty, earthy flavor, making them a delightful addition to salads, sandwiches, and other dishes.
What Are Amaranth Microgreens Benefits?
Amaranth Microgreens Nutritional Composition
Rich in Nutrients: Amaranth microgreens are a powerhouse of nutrients. They are particularly high in vitamins A, C, E, and K, essential for maintaining good health. They also offer a substantial amount of protein, which is uncommon in leafy greens.[2]https://pubs.acs.org/doi/full/10.1021/jf300459b
Mineral Content: These microgreens are a good source of several minerals, including calcium, potassium, magnesium, and iron. These minerals are crucial for bone health, muscle function, and oxygen transport in the body.[3]https://www.psu.edu/news/research/story/select-microgreens-custom-diet-may-help-deliver-desired-nutrients/
Phytochemicals: Amaranth microgreens contain various phytochemicals, such as flavonoids and phenolic acids, known for their antioxidant properties. These compounds help in fighting free radicals, thereby reducing the risk of chronic diseases.[4]https://pubs.acs.org/doi/full/10.1021/jf300459b
Amaranth Microgreens Nutrients per 100 Grams
For the variety of Amaranth Microgreens known as Amaranthus tricolor (VI044470 in this study), the nutritional composition per 100 grams of the edible portion is as follows:
Basic Nutrients:
- Dry Matter: 5.33 g
- Protein: 1.38 g
Mineral Content:
- Calcium (Ca): 91.00 mg
- Iron (Fe): 1.04 mg
- Zinc (Zn): 0.34 mg
Carotenoids:
- Violaxanthin: 0.77 mg
- Neoxanthin: 1.00 mg
- Lutein: 2.66 mg
- Alpha-Carotene (α-Carotene): 0.35 mg
- Beta-Carotene (β-Carotene): 2.34 mg
Other Nutrients:
- Vitamin C: 23.33 mg
- Antioxidant Activity (AOA): 639.33 µmol TE (Trolox Equivalents)
- Chlorogenic Acid: 0.00 µmol
- Caffeic Acid: 14.52 µmol
This comprehensive breakdown showcases the wide range of nutrients found in Amaranth Microgreens, highlighting their nutritional density. These microgreens are not only rich in basic nutrients like protein but also in minerals such as calcium, iron, and zinc. The presence of various carotenoids, vitamin C, and antioxidants further underscores their potential health benefits.
How Much is 100 grams of Amaranth Microgreens?
To convert 100 grams of Amaranth microgreens to ounces or cups, we need to consider the density and volume of the microgreens. However, unlike liquids or dense solids, the volume of leafy greens like microgreens can vary significantly depending on how they are packed.
- In Ounces: 100 grams is approximately 3.53 ounces (since 1 gram equals 0.0353 ounces).
- In Cups: The conversion to cups is more challenging due to the variable density of microgreens. As a rough estimate, 100 grams of leafy greens like microgreens could be anywhere from 2 to 4 cups, depending on how tightly they are packed. A looser pack will occupy more volume (more cups), while a tighter pack will occupy less volume.
So 100 grams of amaranth microgreens equates to around 3.5 ounces in weight or 2-4 cups in volume (space) measurements. However, these conversions are approximate and can vary based on the specific characteristics of the Amaranth microgreens.
A standard serving size of amaranth microgreens 1-2 cups raw, or 30-60 grams. When using as a garnish it may be even less.
For precise measurements, using a kitchen scale is recommended.
Amaranth Microgreens Benefits for Health
Research of microgreens in general is still in its infancy, let alone studies on each of the healthiest microgreens. This is because there are so many potential variables that affect the nutrients, from plant varieties to growing mediums and the manner in which they are consumed.
That said, these amaranth microgreen health benefits are based more on the known benefits of the nutrients in these microgreens. These at least provide a general idea of health benefits as well as point to the opportunities for future studies.
Health Benefits
Promotes Digestive Health: The high fiber content in Amaranth microgreens aids in digestion and helps in maintaining a healthy gut.
Supports Heart Health: The microgreens are low in cholesterol and contain essential fatty acids, which contribute to heart health by lowering bad cholesterol levels and increasing good cholesterol levels.
Boosts Immune System: With their high vitamin C content, these microgreens help in strengthening the immune system, making the body more resistant to infections.
Enhances Skin Health: The vitamins A and E found in Amaranth microgreens are vital for healthy skin. They aid in cell repair and provide protection against UV radiation.
You may also enjoy our articles on basil microgreens and how to grow microgreens.
Amaranth Microgreens Uses
Unlimited Uses: Amaranth microgreens can be easily included in the diet. They can be sprinkled over salads, soups, omelets, or blended into smoothies.
Cooking Tips: To preserve their nutritional value, it is best to consume Amaranth microgreens raw, such as in salads, sandwiches and toppings. When adding to cooked food, sprinkle as garnish before serving, similar to chives, which are also best raw rather than cooked.
You may also enjoy this article on chives vs green onions.
Amaranth microgreens are not just a trendy addition to meals but a nutrient-rich, health-boosting food. Incorporating these greens into your diet can contribute significantly to overall health and well-being.
Microgreens are indeed a superfood worth growing! You may also enjoy this article on some of the healthiest microgreens, and if you’re new to it, this one on how to grow microgreens.
I’m LeAura Alderson, a garden, herb and plant enthusiast with a passion for discovering the many edible and medicinal benefits of the plants all around us, including the weeds! I’m a writer, editor and media publisher for our family of websites.
While I was certified in fitness and life coaching, I am NOT a health practitioner. However, I’m a lifelong health enthusiast, with a keen interest in healthy, organic foods and making home remedies and the content we share is from our own experience and usage as well as that extracted from scientific research so that you can explore further on your own.
Always seek the advice and guidance of your health practitioners first and foremost.
As a family we’re steadily expanding our gardening, experimentation and knowledge around all things gardening, edible landscaping, fresh organic foods and self sustainability with farming in our future. I also own and manage iCreateDaily.com, a site all about transformation through creation, and the power of positivity, optimism and mindset.
References