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Cauliflower

Brassica oleracea

Full of vitamins and minerals that can help lower the risk of cardiovascular disease. Health benefits aside, they also have a deliciously crisp texture when eaten raw

Nutritional Value

This ancient grain is rich in fiber and protein, as well as many important micronutrients.

In particular, amaranth is a good source of manganese, magnesium, phosphorus and iron.

One cup (246 grams) of cooked amaranth contains the following nutrients (2):


Calories: 251

Protein: 9.3 grams

Carbs: 46 grams

Fat: 5.2 grams

Manganese: 105% of the RDI

Magnesium: 40% of the RDI

Phosphorus: 36% of the RDI

Iron: 29% of the RDI

Selenium: 19% of the RDI

Copper: 18% of the RDI


Amaranth is packed with manganese, exceeding your daily nutrient needs in just one serving. Manganese is especially important for brain function and believed to protect against certain neurological conditions.



It’s also rich in magnesium, an essential nutrient involved in nearly 300 reactions in the body, including DNA synthesis and muscle contraction.



What’s more, amaranth is high in phosphorus, a mineral that is important for bone health. It’s also rich in iron, which helps your body produce blood.



Summary Amaranth is a

good source of fiber, protein, manganese, magnesium, phosphorus and iron, along

with several other important micronutrients.



It Contains Antioxidants

Antioxidants are naturally occurring compounds that help protect against harmful free radicals in the body. Free radicals can cause damage to cells and contribute to the development of chronic disease.


Amaranth is a good source of health-promoting antioxidants.


One review reported that amaranth is especially high in phenolic acids, which are plant compounds that act as antioxidants. These include gallic acid, p-hydroxybenzoic acid and vanillic acid, all of which may help protect against diseases like heart disease and cancer.


In one rat study, amaranth was found to increase the activity of certain antioxidants and help protect the liver against alcohol.


Antioxidant content is highest in raw amaranth, and studies have found that soaking and processing it may decrease its antioxidant activity.


Further studies are needed to determine how the antioxidants in amaranth may impact humans.


Summary Amaranth is

high in several antioxidants, such as gallic

acid, p-hydroxybenzoic acid and vanillic acid, which may help protect

against disease.



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