*2.1.1.6 Fights against diabetes*

The incorporation of amaranth helps diabetic patients in regulating the blood glucose level due to its higher content of manganese that helps in the pathway of gluconeogenesis. Besides the above, manganese also helps in maintaining the immune system of the individual, level of cholesterol, skin and bone health as well as the renal function of the individual [7].

## *2.1.1.7 Gluten-free*

Amaranth can be considered as an excellent source of gluten-free protein required for patients of coeliac disease as well as for those who want to incorporate a glutenfree diet into their lifestyle.

## *2.1.1.8 Helps pregnant women*

Since folic acid is suggested to pregnant women to be incorporated in their diet to prevent the birth defects like spina bifida and heart diseases. As the content of amaranth suggests the folic content is 88.0 mcg which is beneficial for the generation of new cells; therefore, helps pregnant women in decreasing the incidence of organism defects [7].

#### *2.1.1.9 Prevents constipation*

It is well reported that amaranth is a good source of soluble dietary fibers. As we know dietary fibers aid bowel movements helping the individual in preventing constipation.

#### *2.1.1.10 Antioxidant property*

Antioxidants are known as "scavengers of free radicals". These components help in inhibiting oxidation lower the risk of infections, maintain heart health, and prevent several forms of cancers and degenerative diseases. In amaranth, the antioxidant potential is attributed to the presence of phenolics and flavonoids. It was reported that Amaranthus flowers, leaves as well as extracts possess the highest antioxidant activities compared to other parts, rutin being the major radical scavenger [6, 17].

### *2.1.1.11 Amaranth is a superfood that provides optimum nutrition for maintaining good health*

As reported earlier in several studies amaranth supports several physiological processes in the human body by playing the role of antimicrobial, hepato-protective, anti-cancerous, anti-malarial, anti-anemic, supplementary, or nutraceutical foods, and so on. Due to its presence of high content of iron, manganese, calcium, dietary fibers, essential amino acids, lipids, antioxidants, it is labeled as a superfood that is required for sustaining a healthy lifestyle.

#### **2.2 Buckwheat**

Buckwheat is also known as gluten-free pseudocereals belongs to the family of Polygonaceae with the genus Fagopyrum. Common buckwheat that is cultivated for human consumption includes *Fagopyrum esculentum* and *Fagopyrum tartaricum*. The significant producer of buckwheat all over the world include Russia, China, and Ukraine. Now a days, its consumption is increasing all over the world. In India, on Hindu traditions during the period of fasting (like Navaratri, Ekadashi, Mahashivaratri, Janmashtami, etc.) people of northern states eat foods made up of buckwheat flour; as eating cereals made up of wheat, rice, maize is prohibited during fasting days [18].

Buckwheat is considered as a good source of nutrients like proteins, fats, vitamins (like B1, B2, B3, and B6), minerals (like copper, zinc, manganese, selenium, sodium, potassium, calcium, magnesium), dietary fibers, and in combination with other health-promoting components like organic acids, polyphenols, flavonoids and inositol [19]. Due to its composition of the high biological value of proteins and amino acids, it is considered superior to other grains which are well shown in **Tables 1**–**3**.

#### *2.2.1 Health benefits of buckwheat*

#### *2.2.1.1 Antioxidant effects*

Buckwheat contains antioxidants including flavonoids like oligomeric proanthocyanidins which are found in hulls and seeds as well as present in buckwheat flour.

It also contains protective phenolic compounds that help in fighting against cancer or heart diseases [20]. Moreover, antioxidants also support cellular functions of the body by protecting DNA from damage and preventing inflammation or cancerous cell formation [20].

#### *2.2.1.2 Source of highly digestible protein*

It is well known that proteins are known as "building blocks" as it is required for the growth, development, and maintenance of the body. As stated earlier in the studies buckwheat is a good source of protein as it contains almost 12 amino acids as compared to conventional cereals like rice, wheat, or maize. Furthermore, buckwheat also contains essential amino acids like lysine and arginine that ensure the full range of amino acids required for the proper functioning of the human body [20]. The grains of buckwheat contain roughly 11–14 grams of protein for every 100 grams which are almost higher than most whole grains [20].

#### *2.2.1.3 Source of dietary fibers*

It was reported previously that 1 cup serving of buckwheat provides almost 6 gm of dietary fibers; which helps to fill you up and hastens the transit of food through the digestive tract (essential for bowel movement regulation). Moreover, buckwheat also protects the digestive organs from infections, cancers as well as other negative symptoms by preventing oxidative stress within the gastrointestinal tract [20].

#### *2.2.1.4 Anti-diabetic effects*

Buckwheat has a low glycemic index as compared to other conventional cereals like rice, wheat, and maize. It possesses anti-nutritional factors like polyphenols and enzyme-inhibitors that delay digestion; thus, helping in regulating the blood glucose level [19]. Previously, it was also stated that buckwheat contains rutin and quercetin that helps in reducing insulin resistance conditions by enhancing the capability of hepatic antioxidant enzymes [19, 21]. Nevertheless, it was also revealed from the study that the chemically synthesized D-chiro-inositol (an insulin regulatory component) is used to lower serum glucose concentrations in diabetic patients and is available relatively in high amounts in buckwheat [19, 22].

#### *2.2.1.5 Gluten-free and non-allergic*

The size, appearance, texture, and taste of buckwheat are very similar to barley but the main advantage of buckwheat is zero gluten [20]. As a result, buckwheat is safe for individuals suffering from coeliac diseases or for individuals who want to take a gluten-free diet. It also helps in preventing numerous diseases related to the gastrointestinal tract like diarrhea, bloating, constipation, leaky gut syndrome, and so on.

#### *2.2.1.6 Furnishes important minerals and vitamins*

The flours of buckwheat contain minerals like iron, zinc, phosphorus, magnesium, manganese, and folate as well as contains vitamins like B vitamins. It was elaborated that the manganese content of buckwheat helps in improving the digestion process, aid in muscle growth and recovery, and defend against stress's negative impacts on the body [20]. Nevertheless, B vitamins, manganese, phosphorus, and zinc help the individual in maintaining healthy circulation and blood vessel function, plus they are needed for neurotransmitter signaling in the brain that fights depression, anxiety, and headaches [20].

#### *2.2.1.7 Other benefits*

Several studies reported that buckwheat plays multiple roles in regulating numerous physiological processes by acting as a hypocholesterolemic, hypotensive, hypoglycaemic, neuroprotective, anti-obesity agent as well as anti-aging foods.

#### **2.3 Chia seeds**

Chia seeds are originated from Mexico, belong to the family Lamiaceae with the representative of genus Salvia and species hispanica. The chia seeds are utilized in the form of whole seeds, flour, mucilage as well as seed oil. It is a nutrient-dense superfood that contains superior quality omega-3 fatty acids, gluten-free protein, and high content of anti-oxidants protecting seeds against microbial and chemical degradations [23, 24]. It is an oilseed that contains carbohydrates, proteins, lipids, dietary fibers, vitamins, minerals, and phytochemicals which is well shown in **Tables 1**–**3**.

## *2.3.1 Health benefits of chia seeds*

#### *2.3.1.1 Gluten-free*

Likewise, other pseudocereals, chia seed is also gluten-free; so, these can be incorporated by individuals who are suffering from health issues like gluten intolerance.

#### *2.3.1.2 Protein content*

It is well known that protein is a macronutrient, utilized by the body for the generation of energy to perform multiple body functions [23]. Chia seeds possess a significant amount of protein that helps in minimizing the problem of protein-energy malnutrition [23, 25]. Previous studies also enumerated that chia seeds possess an excellent balance of amino acids containing a high concentration of cysteine, lysine, and methionine as compared to the primary cereals [23, 26]. Another study reported that regular consumption of chia seeds having an appreciable amount of protein in the diet proved helpful for the individual suffering from either obesity or overweight and other health-related issues such as diabetes [23, 27].

#### *2.3.1.3 Antioxidant*

It is well known that antioxidants are the components that have the potential to neutralize the free radical and thus help the individual in preventing various metabolic disorders. From various clinical studies, it was revealed that chia seeds are a potential source of antioxidants like sterols, tocopherols, and polyphenolic compounds like caffeic acid, myricetin, chlorogenic acid, protocatechuic acid, quercetin, kaempferol, rutin, and so on; exhibits beneficial effects like anti-aging, anti-carcinogenic, neuroprotective, cardioprotective, hepatoprotective as well as prevent some neurological disorders.

### *2.3.1.4 Dietary fibers*

Dietary fiber is an important constituent of our diet. According to recommended dietary allowances 2020, it was prescribed to include 25 gm for sedentary women and 32 gm for sedentary men of dietary fiber per day [28]. It was stated in the previous study that the fiber content of chia seeds is almost twice as bran, 4–5 times greater than amaranth, quinoa, soya, and almonds [29]. Several clinical studies stated that optimum intake of dietary fibers helps the individual from several disorders like diseases related to the digestive and circulatory system, hemorrhoids, kidney stones, colorectal cancer, diabetes mellitus, metabolic diseases, and so on.

## **2.4 Quinoa**

Quinoa is an annual herbaceous, dicotyledonous plant belonging to the Chenopodiaceae family with the genus with the genus Chenopodium and species quinoa. It is originated in the Andean region and able to adapt to different climatic conditions and soils [30]. This pseudocereal is a rich source of proteins with an exceptional balance of essential amino acids, fats, vitamins, minerals, and fibers which is well depicted in **Tables 1**–**3**. It also contains health-beneficial phytochemicals like saponins, phytosterols, and phtoecdysteroids [30]. Above all, it contains top-level protein i.e., lysine and methionine when compared to conventional cereals like wheat, rice, maize, barley [31]. It was also reported in previous studies that the fatty acid composition of quinoa is almost equivalent to soyabean oil [31].

### *2.4.1 Health benefits of quinoa*
