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.
What is Rajgira or Amaranth?
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.
Nutritional value in Rajgira
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 |
Top 9 Health Benefits of Rajgira You Should Know
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:
1) An abundance of micro and macronutrients
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.
2) For a healthy heart
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
3) Full of fibre to keep you full
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.
4) Plenty of quality protein
Lysine is an essential amino acid, yet most cereals lack it. This plant-based food has 9.3 grams of protein in every cup.
5) Weight loss supplement
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
6) An iron supplement
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.
7) Health-promoting Antioxidants
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.
8) The anti-inflammatory effect
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.
9) Gluten-free Amaranth
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
How to Use Rajgira/Amaranth
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:
- Limit Consumption: Although rajgira is good for you, eating too much of it can cause you to take in too much lysine, making it harder for your body to absorb calcium. This might lead to an imbalance in the body’s calcium levels. Rajgira should therefore be eaten in moderation as part of a balanced diet.
- Be Aware of Intolerance: Rajgira contains the protein lysine, which some people may not be able to tolerate. If you have symptoms like diarrhoea or stomach pain after eating rajgira, you must see a doctor. They can identify if you have an intolerance and offer suitable advice.
- Think About Diabetes: Despite its potential benefits for preventing diabetes, more research is required to prove the usefulness of rajgira. When ingesting rajgira, use caution if you have diabetes or are at risk of getting it. Keep an eye on your blood sugar levels and seek individualised guidance from a healthcare provider.
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.
Best Ways to Include Rajgira in Diet
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:
- Porridge: Rajgira can be cooked with milk or water to make a rich, creamy porridge. Top with your preferred ingredients, such as fruits, almonds, and honey for added taste and texture.
- Flatbread: Rajgira flour is used to make rotis or flatbreads. Combine rajgira flour and water to form a dough. Allow it to rest for a few minutes, then roll it out. Cook the flatbreads until golden brown on a hot griddle or skillet.
- Energy Bars: To make your own energy bars, combine almonds, honey, raisins, and nuts. These are a quick and wholesome on-the-go snack alternative.
- Pancakes: To make Rajgira pancakes, combine milk, eggs, and your preferred sweetener with Rajgira flour. Cook the batter on a heated griddle until it’s light and golden brown.
- Soups & Stews: Rajgira seeds can enhance the texture and nutritional value of soups and stews. They can also add a meaty component to the dish and aid in thickening the broth.
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.
Takeaway
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
FAQs
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
References
- Hibi, M., Hachimura, S., Hashizume, S., Obata, T., & Kaminogawa, S. (2003). Amaranth grain inhibits antigen-specific IgE production through augmentation of the IFN-gamma response in vivo and in vitro. Cytotechnology, 43(1–3), 33–40. https://doi.org/10.1023/b:cyto.0000039908.34387.d3
- Montoya-Rodríguez, A., de Mejía, E. G., Dia, V. P., Reyes-Moreno, C., & Milán-Carrillo, J. (2014). Extrusion improved the anti-inflammatory effect of amaranth (Amaranthus hypochondriacus) hydrolysates in LPS-induced human THP-1 macrophage-like and mouse RAW 264.7 macrophages by preventing activation of NF-κB signaling. Molecular Nutrition & Food Research, 58(5), 1028–1041. https://doi.org/10.1002/mnfr.201300764
- Amaranth grain, cooked – Nutrients – SR Legacy. (n.d.). Usda.Gov. Retrieved June 29, 2025, from https://fdc.nal.usda.gov/food-details/170683/nutrients
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