Amaranto, proprietà benefiche e valori nutrizionali

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L’amaranto è una pianta coltivata già 8.000 anni fa dagli Aztechi ed ora diffusa in tutto il mondo. I suoi fiori sono costituiti da piccole gemme, ed è il motivo per cui si fa riferimento all’amaranto come a dei grani, anche se in realtà non appartiene a tale categoria alimentare (non propriamente almeno, come l’avena, il grano vero e proprio o il riso). È talvolta indicato anche come un “pseudo-cereali” perché il suo profilo nutrizionale è molto simile. La sua caratteristica principale è che è privo di glutine e dunque adatto a chi soffre di celiachia. Ma numerose sono anche le sue proprietà benefiche.

 

amranto proprietà valori nutrizionali

 

Valori nutrizionali dell’amaranto

E’ confrontabile con i cereali dal punto di vista nutrizionale, ma è più ricco del grano o del riso di ferro, calcio, proteine, manganese, fibre e altri fitonutrienti: è uno dei vegetali più ricchi di proteine a tal punto da rivaleggiare in tal senso con prodotti di origine animale come i formaggi!  E’ una grande fonte di lisina, un amminoacido importante con contenuto proteico paragonabile a quello del latte, più facilmente digeribile; non si può dire di altri cereali. A supporto di questo aspetto positivo l’amaranto, contiene anche proteine ​​primarie chiamate albumina e globulina, che, rispetto alle prolamine nel grano, sono più solubili e digeribili. Una tazza di amaranto grezzo contiene 15 milligrammi di ferro, contro 1,5 milligrammi del riso bianco e 18 milligrammi di fibre a fronte di  2,4 grammi.  Una porzione ha il 105% del fabbisogno giornaliero di manganese, il triplo del calco ed alte quantità di magnesio, fosforo e potassio. Contiene altresì da 6 a 10% di grassi prevalentemente insaturi, tra cui l’acido linoleico. E’ infine l’unico grano a contenere vitamina C. Ha meno carboidrati del riso e conta 251 calorie per porzione.

 

Benefici per la salute di Amaranto

Uno studio scientifico ha evidenziato come i suoi semi siano caratterizzati anche da rutina e nicotiflorin, e peptidi con la possibilità di contribuire a ridurre l’ipertensione e l’incidenza di cancro. Di particolare interesse le ulteriori indagini in corso sul peptide lunasin, già noto in quanto componente anche della soia che avrebbe potenziale efficacia nella prevenzione oncologica e nel ridurre l’incidenza di malattie croniche, come  quelle infiammatorie, il diabete, le malattie cardiache e l’ictus.  L’amaranto è stato studiato anche in relazione ai suoi grassi insaturi come possibili sostituti di quelli saturi per la prevenzione cardiovascolare: l’olio di amaranto potrebbe essere estremamente efficace in tal senso.

 

Ricette

Si può trovare nei supermercati e si presenta in grani o in farina: è estremamente denso e quindi è meglio utilizzarlo con altri cereali anziché da solo. Si può cucinare come la pasta ed il riso o la quinoa, e può essere utilizzato come addensante in salse, zuppe, stufati, e anche gelatine. Mangiato come spuntino, l’ amaranto può avere una texture leggera, con il sapore di nocciola ma con una punta di piccante-croccante.

 

 

 

 

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Fonte: FoodFactsMercola.com

 

Foto: Thinstock

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