Benefits Of Rajgira Flour, Rajgira, Amaranth

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. Rajgira Flour, A Valuable Source of Protein : 

Rajgira flour, also known as amaranth flour, is a highly valuable source of protein for vegetarians, particularly within the Indian context. Unlike many other grains, rajgira is a complete protein, meaning it contains all nine essential amino acids that the body cannot produce on its own. This makes it an excellent alternative to animal-based proteins and a crucial addition to a vegetarian diet, which sometimes struggles to provide sufficient complete protein. Its high protein content, coupled with its gluten-free nature, makes it especially beneficial for those with gluten sensitivities or celiac disease, who often seek diverse protein sources.

In Indian cuisine, rajgira flour is widely used, especially during fasting periods (Vrat/Upvas) when regular grains are avoided. This tradition highlights its perceived purity and nutritional value. From crispy puris and soft rotis to delightful halwas and savory thalipeeths, rajgira flour offers versatility in preparing a range of dishes. Beyond protein, it's also rich in fiber, iron, calcium, and magnesium, further solidifying its status as a nutritional powerhouse for Indian vegetarians looking to maintain a balanced and healthy diet.

farali dosa recipe | faral dosa | sama rajgira dosa | rajgira dosa

2. Rajgira Flour, good for  Diabetes 

Rajgira flour, also known as amaranth flour, is a highly valued ingredient in the Indian vegetarian diet, particularly gaining prominence during religious fasting periods (vrat) when other grains like wheat are avoided. Beyond its cultural significance, rajgira offers a compelling nutritional profile that makes it an excellent choice for individuals managing diabetes. It stands out as a gluten-free alternative to traditional wheat flour, which is a key benefit for those with celiac disease or gluten sensitivities, broadening dietary options for many in the Indian context.

For diabetics, rajgira flour's appeal lies in its rich content of dietary fiber and protein. These nutrients play a crucial role in blood sugar management by slowing down the digestion process and the absorption of glucose into the bloodstream, thereby helping to prevent sudden spikes in blood sugar levels. While some research notes that rajgira can have a relatively high glycemic index on its own, it's often recommended to consume it in combination with other low glycemic index foods like curd or vegetables to mitigate this effect. This makes it a versatile ingredient for Indian vegetarian dishes such as rajgira rotis, parathas, or even khichdi, providing a wholesome and filling option that contributes to better glycemic control.

3. Rajgira Flour, Lowers Blood Cholesterol Levels, good for heart : 

Rajgira flour, also known as amaranth flour, is gaining recognition not only for its gluten-free properties and benefits for diabetics but also for its potential role in lowering blood cholesterol levels, which is crucial for heart health. This ancient grain is a good source of soluble fiber, a type of dietary fiber known to bind with cholesterol in the digestive tract, preventing its absorption into the bloodstream. Regular consumption of foods rich in soluble fiber, like rajgira, can thus contribute to a significant reduction in harmful LDL (low-density lipoprotein) cholesterol, which is a major risk factor for cardiovascular diseases.

Beyond fiber, rajgira also contains phytosterols, plant compounds structurally similar to cholesterol that can further help to block cholesterol absorption. It's also a good source of magnesium, a mineral vital for maintaining a healthy heart rhythm and blood pressure, and potassium, which helps in balancing sodium levels in the body, crucial for blood pressure regulation. Incorporating rajgira flour into your diet, perhaps in the form of rotis, porridges, or baked goods, can be a beneficial dietary strategy for those looking to improve their lipid profiles and support overall cardiovascular well-being. However, remember that dietary changes should always be part of a holistic approach to health, ideally discussed with a healthcare professional.

4.  Rajgira Flour, Helps Prevent Anaemia : 

Rajgira flour is an excellent dietary inclusion for helping prevent anaemia, particularly beneficial for vegetarians in the Indian context. It's a notable source of iron, a critical component of hemoglobin in red blood cells, which are responsible for transporting oxygen throughout the body. Regular consumption of iron-rich foods like rajgira can help maintain healthy iron levels, especially for individuals at higher risk of iron deficiency anemia, such as menstruating women or those with limited intake of other iron sources. Incorporating rajgira into your diet, perhaps in traditional Indian dishes, offers a natural and effective way to boost your iron intake and support healthy blood production.

5. Rajgira Flour, 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. 

6. Rajgira Flour, 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.

rajgira paratha recipe | rajgira roti | amaranth vrat paratha | gluten free paratha

7. Rajgira Flour, 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!

8. Rajgira Flour, 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. 

9. Rajgira Flour, 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. 

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

 

Also Read….

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.