Is it safe for pregnant women to consume amaranth?

Known for its blood-enriching and liver-cooling properties, amaranth is highly favored in the daily diet of Vietnamese people. In the following article, let’s join The Pregnancy Care in finding answers to the question: ‘Can pregnant women eat amaranth?’ as well as some key points for expectant mothers to consider when consuming amaranth!

The nutritional value of amaranth?

Amaranth is a highly nutritious pseudocereal that is packed with essential nutrients. Here’s an overview of its nutritional value:

– Protein: Amaranth is rich in protein, containing about 13-14 grams of protein per 100 grams. It provides a good balance of amino acids, including lysine, which is often limited in other grains.

– Carbohydrates: It’s a good source of carbohydrates, with around 65-75 grams per 100 grams. The carbs in amaranth primarily consist of starch and dietary fiber.

– Fiber: Amaranth contains a significant amount of dietary fiber, with approximately 7 grams per 100 grams. This fiber aids digestion, promotes satiety, and supports gut health.

– Fat: Amaranth is relatively low in fat, with about 7 grams per 100 grams. The fat is mostly unsaturated, including both monounsaturated and polyunsaturated fats.

– Vitamins: It is a good source of various vitamins, including vitamin A, vitamin C, vitamin E, vitamin K, and some B vitamins like folate, riboflavin (B2), and niacin (B3).

– Minerals: Amaranth is rich in minerals such as calcium, iron, magnesium, phosphorus, potassium, manganese, and zinc. It’s particularly notable for its high calcium content, making it beneficial for bone health.

– Antioxidants: Amaranth contains various antioxidants, including polyphenols and flavonoids, which help fight oxidative stress and reduce the risk of chronic diseases.

– Gluten-Free: It is naturally gluten-free, making it a suitable grain alternative for individuals with gluten sensitivity or celiac disease.

Is it safe for pregnant women to consume amaranth?
Is it safe for pregnant women to consume amaranth?

Can pregnant women eat amaranth?

Amaranth is a type of vegetable rich in beneficial substances such as antioxidants and is quite popular in the daily diet of Vietnamese people. Besides being a food source, traditionally, the entire amaranth plant can be used as medicine to treat ulcers, mouth swelling, sore throat, diarrhea, high cholesterol, and more.

There are various types of amaranth, among which the most common include: red amaranth, grain amaranth, and spiky amaranth.

– Red amaranth: The entire stem and leaves of red amaranth are reddish-purple with high water content. When cooked, the cooking liquid turns into an attractive bright red color. Red amaranth has a diverse nutritional composition with carbohydrates, protein, vitamins, and minerals.

– Grain amaranth: The distinctive feature of grain amaranth is the presence of flowers on the top of the plant. Most of the young shoots, young leaves, or tender stems of the plant are edible. Additionally, the roots, tubers, or stems can be used medicinally due to their highly nutritious content beneficial for bodily functions.

– Spiky amaranth: This type of vegetable often grows in abandoned or wild areas. With its ability to withstand drought and high water conditions, spiky amaranth can sprout in unfavorable environments.

With the diverse nutritional components of amaranth mentioned above, readers might have found the answer to the question: “Can pregnant women eat amaranth?”

Due to its cooling properties, richness in vitamins, and various essential minerals, amaranth is one of the vegetables highly beneficial for pregnant women. Amaranth brings many health benefits to expectant mothers; however, it is important to use amaranth properly to minimize any unwanted effects of this vegetable.

What are the benefits of pregnant women eating amaranth?

Amaranth is known in traditional medicine for its many health benefits, especially for the health of pregnant women, such as:

Supplementing calcium for the mother and baby

Amaranth contains a rich mineral composition, including a high calcium content. According to various studies, the calcium content in amaranth is three times higher than that in kale and twice as much as in cow’s milk. Hence, amaranth is considered one of the important vegetables in providing calcium for pregnant women, improving the infant’s calcium deficiency. Amaranth has the ability to increase bone strength, reducing the risk of osteoporosis and other calcium-deficiency-related conditions such as seizures.

Improving anemia and iron deficiency during pregnancy

Amaranth contains a relatively high amount of iron. Therefore, consuming amaranth can increase the level of hemoglobin and red blood cells in the blood, thereby improving anemia caused by iron deficiency in the body.

Groups such as pregnant and postpartum women are prone to iron deficiency anemia due to the high iron demand of the developing fetus and placenta as well as the blood loss during childbirth. Therefore, amaranth is chosen as one of the foods that can effectively improve this condition in pregnant and postpartum women.

Improving digestive system in pregnant women

Amaranth has a relatively high fiber content, about three times higher than wheat. Therefore, regular consumption of amaranth can improve the quality of the digestive system, preventing constipation – a common condition in pregnant women. Additionally, amaranth water can help treat symptoms of conditions like diarrhea, bleeding, or dehydration.

Preventing fetal defects

Amaranth contains folic acid in its nutritional composition. This is an important group of substances in preventing neural tube defects in fetuses and contributes to the formation and development of the baby’s brain. Therefore, amaranth should be included in the diet of pregnant women to ensure the optimal development of the baby.

The adverse effects of excessive consumption of amaranth during pregnancy

Although amaranth contains many beneficial nutrients for pregnant women’s health, consuming an excessive amount of amaranth can lead to some unwanted effects, such as:

– Inducing bloating, abdominal discomfort, and possibly causing constipation: The reason behind these conditions is the high fiber content in amaranth. Therefore, it’s advisable not to eat excessive amounts of amaranth at once.

– Contributing to kidney stones: Amaranth contains a relatively high amount of purines, which can be harmful to the kidneys as they metabolize into uric acid and calcium, leading to kidney stone formation.

– Aggravating gout: The presence of oxalic acid in amaranth can exacerbate inflammatory reactions, worsening symptoms of gout.

The correct and safe way for pregnant women to consume amaranth

Expectant mothers should consume a maximum of about 200 grams of amaranth per meal and eat it 2-3 times a week. Alongside amaranth, pregnant women should also include a variety of other vegetables to ensure adequate nutrition for the healthy development of the baby.

Before preparation, it’s essential to wash the vegetables thoroughly under running water and soak them in diluted saltwater or clean water with a little vinegar to eliminate dirt, sand, and harmful microorganisms clinging to the vegetables. Additionally, avoid overcooking the vegetables as it might cause the vitamin C present in them to evaporate. Cook the vegetables at a moderate temperature to reduce cooking time and limit the evaporation of vitamins. Furthermore, it’s advisable not to reheat amaranth multiple times for different meals.

The article highlights the health benefits of amaranth for pregnant women, provides some guidelines for consuming amaranth, and answers the question: “Is it okay for pregnant women to eat amaranth?” Hopefully, with the information provided in this article, readers can establish a proper nutritional regimen for pregnant women. Wishing all readers good health and a healthy pregnancy!


Can I eat amaranth while pregnant?

Yes, amaranth can be consumed during pregnancy as it is a nutritious grain rich in various vitamins, minerals, and protein. However, it’s essential to moderate the consumption and maintain a balanced diet.

Who should not eat amaranth?

Generally, amaranth is safe for consumption by most individuals. However, people with specific allergies or sensitivities to amaranth or related grains should avoid it. Additionally, those who experience adverse reactions after consuming amaranth should refrain from eating it.

Are amaranth seeds safe to eat?

Yes, amaranth seeds are safe to eat and are considered highly nutritious. They can be consumed cooked or popped and are rich in protein, fiber, vitamins, and minerals.

What is the best grain for pregnant women?

There are several grains that can be beneficial for pregnant women due to their nutritional content. Alongside amaranth, other nutritious grains include quinoa, brown rice, oats, and millet. These grains offer essential nutrients such as protein, fiber, iron, and various vitamins and minerals, contributing to a healthy diet during pregnancy.


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