Healthy Mind in a Healthy Body- Amaranth

-By S. Pushpalata
(S. Pushpalata, a student of Swami did her B.Sc AND M.Sc. (Food science and nutrition) in Anantapur campus of SSSIHL between 1996-2001.She then went on to complete her MBA from ICFAI University and also qualified the prestigious NET examination. She also has experience serving the Super Speciality Hospital at Puttaparthi as a dietician. Currently she works as a lecturer in Jamshedpur Women’s college in the department of Clinical Nutrition and Dietetics. Pushpalata is an active member in the Sathya Sai Organization as a state co-ordinator for the Education wing of Bihar and Jharkhand.)



Green Leafy vegetables,the common man’s healthy foods,are rightly placed under the category of protective foods.They are less expensive as compared to other vegetables and are available throughout the year. Majority of the green leafy vegetables belong to Amarathaceae family. In India,Amaranth is commonly cultivated as rabi crop in hilly areas. But it is also grown in the plains of Andhra Pradesh,Gujarat,Madhya Pradesh,Maharastra and Tamilnadu.

VARIETIES:
In India, about 20 species are found wild and some of them are domesticated and cultivated as pot herbs. Six varieties of Amaranthus sp., are grown in different parts of India.The varieties grown for grains are known as grain Amaranthus and the varieties cultivated for foliage are known as leafy Amaranthus.

Amaranthus Plant

LOCAL NAMES IN DIFFERENT LANGUAGES

Hindi- Chaulai

Kannada -Dantu

Malayalam -Cheru Cheerathandu

Tamil-Keerai

Telugu-Thotakoora

Marathi -Matha-chedeth

NURITIVE VALUE OF LEAFY AMARANTHUS

Amaranthus leaves are rich in various nutrients, and because of this nutritional wealth, it is regarded as very important leafy vegetable as compared to all other vegetables. It is an excellent source of iron, calcium, protein, vitamin-C and other trace elements. In addition, these leaves contains unsaturated fatty acids. Tender shoots and leaves are used in soups and curries.

MEDICINAL PROPERTIES OF AMARANTHUS LEAVES

Amaranthus leaves contain several medicinal properties. The varieties of A.hybridus are used for curing indigestion and the dark red varietiy to remove toxic substances from the system. Amaranthus roots are galactogenic.They provide relief for those suffering from stomach pain. These leaves have laxative properties. External application of plant extract is believed to cure burns and is used as antiseptic. The decoction of the flowers has curing properties in Haemorrhages. A.hybridus is used to cure piles,to purify blood and helps in reducing the pain in discharging urine.It is reported to be highly effective in prevention of scury and it’s leaves are used to relieve chest congestion. External application of these leaves provides healing effect to sores caused by infection. The decoction of this plant is also used as diuretic. The roots of A.Tricolor and other species are used to cure worm infestation caused by Ascaris sp. The seeds of A.virdis are also said to have antihelmenthic properties.

AMARANTHUS IN YOUR DIET

Amaranthus seeds

Apart from using them as curries and soups we can prepare number of recipes from them. Amaranth seeds on light roasting pop up and tastes like popcorn.The light brown and crisp popped Amaranth grains are mixed with either sugar or jaggery syrup to make ladoos. Pancakes are also prepared with dough of amaranth grains. They can be added in Dosa batter, Pakodas, Rotis and Chutneys. As we know it has good content of Protein it should not be cooked for long time. We should always remember any food which contains high amounts of protein should not be exposed to high temperature because prolong cooking destroys protein and vitamin C.Cooking Amaranth leaves in 10% oil helps in greater retention of vitamin A. So to retain protein ,vitamin A and vitamin C short cooking time is recommended.

Amranthus grains and greens contain well balanced combination of macro and micronutrients that are required for our health. The grains of amaranth contain energy yielding and body building nutrients like carbohydrates and proteins, while the leaves contain protective nutrients. The most important contribution of amaranth in our diet is as a very good source of fiber, which makes it very  important for Diabetics and Heart patients. The importance of this vegetable is felt by many agriculturists the world over and first Amaranthus Congress was held in Mexico in September 1991.According to FAO. It is placed at 100^TH position among the foods as it has the highest concentration of protein followed by corn, wheat, soya and cow milk. Therefore, awareness and proper education to the farming community about the importance of amaranth cultivation as a main crop for greens and grains will improve their economic status and help in making them self sufficient. Sensitizing the community members on the nutritional value of these grains and greens and encouraging them to grow in kitchen gardens will not only provide dietary diversification but also go a long way in combating micronutrient deficiency. Sri Sathya Sai Village Integrated Programmes (SSSVIP) can play very good role in creating awareness in villages regarding amaranth cultivation.

SOME USEFUL TIPS IN COOKING THESE GREENS TO HAVE MAXIMUM BENEFICIAL EFFECTS ARE:

-Buy greens when they are fresh and use them same day.

-Wash the greens in running water to remove mud and dirt.

-Cut them into big pieces and immediately transfer them to pressure cooker to avoid loss of nutrients.

-Include vitamin C rich foods in the diet, as they enhance absorption of iron present in these grains. (Always add lemon juice to any green leaf curry after cooking when it is cold.)

Consider all green leafy vegetables and especially those of amaranth family as an integral part of your daily life. They are the protective –foods given by God with an immense potential to ward off many nutrition-related diseases. Grow them in your backyards as they are easily grown without much care and attention. Cultivate the habit of growing them regularly. These greens are indeed a treasure-trove of nutrients.