9 Super Benefits of Rajgira Flour, Rajgira, Amaranth Seeds
Also Known as : Ramadana
benefits of rajgira flour, benefits of amaranth seeds. Amaranth is an ingredient which can be consumed in the form of seeds, leaves or flour. The amaranth seeds are termed as ‘rajgira’ and the flour is well known as ‘rajgira ka atta’. This is quite famous to whip up fasting food delicacies like Rajgira Chikki, Upvaas Thalipeeth, Rajgira Paneer Paratha, Rajgira Kadhi and so on…. But there is more to it. The nutritional value of rajgira is also amazing.
Let’s know about the health benefits these nutrients offer us…..
1. A Valuable Source of Protein : Protein can be coined as ‘growth nutrient’. It is required for the growth and maintenance of tissues. It helps repair cells and boost their function. In fact not only muscles, but hair, nails and skin all are made up of proteins. This nutrient also assists in hormone balance, transport of oxygen and building our immune system.
Amaranth seeds, rajgira abounds in this key nutrient. ½ cup of amaranth seeds provides 14.7 g of protein. This much protein is enough to give a feeling of satiety for long hours and avoid unnecessary weight gain by way of bingeing on junk foods like chips, pasta, burger, biscuits etc.
This ability of curtailing hunger is also probably one of the reasons why it is often used in fasting days.
2. Enhances Bone Strength : Calcium teamed up with protein and phosphorus is a crucial mineral essential to prevent demineralization of bones, especially as you age. Including calcium rich foods in your diet is a must to maintain bone strength and avoid fractures.
Yes it is true that as we age you need more calcium, just for the fact that we tend to lose bone mass with ageing. Rajgira is an ingredient which can lend a good amount of calcium to your diet. You would be amused to know that 1 cup of amaranth seeds are sufficient to fill your entire day’s requirement of calcium and 55% of your daily requirement of phosphorus.
All you need to do is explore its use in cooking keeping your food habits in mind. We have a range of recipes using rajgira you can try your hand at.
3. Lowers Blood Cholesterol Levels : As good as the protein level of amaranth is, so is its fiber content. 100 gm of amaranth seeds provide a whooping amount of 9.6 g of fiber.
The high fiber in general can help bind excess cholesterol and excrete it from the body, thus maintain healthy levels of cholesterol. It is known that too much cholesterol can build up in arteries thus blocking them and lead to increased risk of heart problems and strokes.
Also check detailed list of Low Cholesterol Recipes…..
4. Improves Digestion Power : The high fiber content of amaranth bags the credit again. The daily suggested requirement for fiber is about 25 g. Fiber from amaranth helps to stimulate the digestive system and eases bowel movements. They would ensure that the food passes through the digestive tract smoothly.
Seeds of amaranth are known to promote the growth of good bacteria and help soothe the lining of the stomach. This is also protects against other gastric disorders like ulcers, constipation, bloating etc.
5. Gluten Free Substitute : Gluten is a protein found in wheat, rye and barley. Inability to digest this protein leads to celiac disease which is simply coined as gluten intolerance. Currently the only cure for this condition is to avoid gluten in your diet. Since wheat and its products like maida, semolina and durum wheat form a part of staples like rotis, parathas, bread, pasta and a variety of snacks, cooking without wheat is a challenge to many.
Amaranth seeds are completely gluten-free and thus they can be safely included in a gluten-intolerant diet in many ways. You can easily substitute wheat in your diet and create appetizing gluten-free delicacies like Rajgira Parathas and Banana and Rajgira Puris, and you are sure to be in love with this grain.
6. Promotes Hair Growth : Hair loss, greying of hair and balding are conditions associated with a diet poor in lysine and zinc especially.
Amaranth is a rich source of an amino acid namely ‘lysine’ which cannot be produced in the body and also not found in most grains. This lysine is known to give luster to hair and promote hair growth from the roots.
For bouncy and shiny hair turn to amaranth today!
7. Reduce Inflammation : All foods rich in antioxidant help reduce inflammation in the body. Amaranth also possess this property.
The phenolic compounds in these seeds acts as anti-inflammatory agents thus having a major hand in relieving pain induced in conditions like gout and arthritis. The inflammation in these conditions is usually in the bones and joints like knees, hips, hands and spine and the pain is often unbearable too. Along with the medications prescribed by your doctor, the right diet is the way to control this painful condition.
8. Helps Prevent Aanemia : Amaranth is one grain which is brimming with iron – a nutrient which has a major role to play in the supply of nutrients and especially oxygen to each and every part of the body.
½ cup of amaranth seeds or amaranth flour contain 11 mg of iron which in reality fulfills 55% of our daily requirement of this mineral. A few other iron rich grains to be included in the diet to prevent or overcome anaemia are bajra, ragi, jowar etc. and a few healthy seeds are sesame seeds, halim, chia seeds, flax seeds etc. These are sure to make you more energetic and keep you running throughout the day.
9. Might Fight Diabetes – Amaranth is high on carb count and has a high glycemic index. However few experiments have shown that consumption of amaranth doesn’t cause spike in blood sugar levels. But this needs to be backed up by more research in detail yet.
Till then, it is best recommended for diabetics to eat this in moderation and only occasionally. Also keep blood sugar under check we suggest to not consume rajgira seeds or flour solely. Pair it or serve it with some other low glycemic index food like curd preferably.
Also stay steer off Rajgira Chikki, Fried Rajgira Puris and other snacks made with rajgira flour which might have loads of sweetness by way of sugar or jaggery.
About Rajgira flour / Amaranth flour
Amaranth seeds may have limited culinary uses like porridges and breads. It’s the flour which can be added to many more recipes. What you need to do? Is it really difficult to get rajgira flour? Not really…. You can source it from local market easily. And some day if you don’t’ find it on the racks, just roast the seeds and powder it obtain its flour.
2 cups of rajgira seeds yield approximately 2½ cups of rajgira flour. Check out how to make rajgira flour in detail with step-by-step photos.
Cooking with Rajgira / Amaranth in your Own Kitchen
1. Rajgira Buckwheat Brown Rice Flour Khakhra
2. Vegan Amaranth Almond Milk and Apple Porrdige
3. Rajgira ki Kadhi
4. Dahiwale Aloo ki Subzi with Rajgira Puris
5. Jowar Rajgira Banana Chia Seeds Bread
6. Rajgira Paratha Canapes
1. All About Green Amaranth Leaves (Green Chawli Leaves)
2. All About Red Amaranth Leaves (Red Chawli Leaves / Laal Math)
Nutritive Information for Rajgira / Amaranth seeds :
½ Cup of raw amaranth seeds is about 100 grams
RDA stands for Recommended Daily Allowance.
Energy - 319 calories
Protein – 14.7 g
Carbohydrate – 60.7 g
Fat – 1.9 g
Fiber – 9.6 g
See full nutritional details of rajgira, amaranth seeds in Rajgira, Amaranth Seeds glossary click here.