Amaranth: The ancient superfood revolutionizing modern nutrition

04/23/2025 / By Laura Harris

A gluten-free pseudocereal cultivated by the Aztecs and Incas, amaranth is rich in protein, fiber and essential minerals like iron, calcium and magnesium.
Amaranth’s high lysine content supports muscle repair, while its antioxidants help combat inflammation. It can also aid digestion and blood sugar control and reduce cholesterol levels.
Nearly eradicated during colonization, amaranth made a comeback as a modern superfood and is now grown globally.
Amaranth can be used in various forms, such as a grain (porridge, salads), flour (baking), popped topping or leafy green.
Organic options minimize pesticide exposure and heavy metal contamination, offering a cleaner, nutrient-rich choice.

In a world increasingly turning to whole, nutrient-dense foods, amaranth stands out as a powerhouse grain with roots stretching back thousands of years. A symbol of resilience and nutrition, this ancient seed is celebrated not only for its rich history but also for its exceptional health benefits. Whether used as a grain, flour or leafy green, amaranth is a true superfood worthy of a permanent place in your pantry.

Brief history of amaranth

Amaranth is a pseudocereal crop – a seed used like a grain – from the genus Amaranthus. Unlike wheat or rice, amaranth is naturally gluten-free and packed with protein, fiber and micronutrients. Its tiny seeds resemble quinoa but have a nuttier, slightly peppery taste, making them a versatile ingredient in both savory and sweet dishes. (Related: 7 Reasons to start adding Amaranth greens to your diet.)

Amaranth’s origins can be traced back to Mesoamerica, where it was a staple in the diets of the Aztecs, Mayans and Incas. Revered as the “food of immortality,” it played both a nutritional and ceremonial role: Aztec warriors consumed it for strength, and it was also used in rituals.

However, during the Spanish conquest, amaranth was nearly eradicated because of its sacred status. Fortunately, it survived in small pockets of indigenous agriculture. In the late 20th century, amaranth was rediscovered by the health food movement and gained traction as a nutrient-dense alternative to traditional grains.

Today, it is cultivated globally, with major producers in Mexico, Peru, India and the United States.

Nutritional profile and health benefits

The nutritional profile of amaranth is nothing short of impressive. Here’s why dietitians and health experts rave about it:

Complete protein

Amaranth contains all nine essential amino acids, making it a rare plant-based complete protein. It is high in lysine, an amino acid often lacking in grains, a crucial nutrient for muscle repair and immune function.

High fiber content

Amaranth can support digestive health by promoting gut bacterial diversity. It also aids in blood sugar regulation, making it beneficial for diabetics and weight management.

Rich in essential nutrients

Amaranth is especially rich in iron, which helps prevent anemia, and magnesium, which aids in nerve function and muscle relaxation.

Compared to most grains, amaranth provides more calcium, promoting stronger bones. Additionally, amaranth contains phosphorus and zinc, which are vital for boosting metabolism and strengthening immunity.

Antioxidant, anticancer and anti-inflammatory properties

Amaranth contains squalene, a rare compound with anticancer properties. Its phenolic acid and flavonoid content also helps combat oxidative stress.

Culinary uses and recipes to try

When choosing between organic and conventional amaranth, it is important to consider potential contaminants.

Conventionally grown amaranth often contains synthetic pesticides like glyphosate, especially crops grown in regions where conventional farming is common. Choosing organic amaranth helps you avoid these harmful chemicals, which are linked to serious health issues.

Another concern is heavy metals – like quinoa and rice, amaranth can absorb cadmium and arsenic if grown in contaminated soil. Certified organic farms typically test and monitor soil quality, reducing this risk.

For the safest option, select organic amaranth from trusted brands that conduct third-party lab testing. Here’s how you can use amaranth to upgrade your meals nutritionally:

As a grain

Cooked amaranth (similar to quinoa) can be used in breakfast porridge, grain bowls and stuffed peppers.

As a flour

Amaranth flour is good for baking and can add protein and a slightly nutty flavor to bread, pancakes and muffins.

Popped amaranth

Amaranth seeds are a great topping for yogurt, smoothie bowls and energy bars.

Leafy greens

Young amaranth leaves can be cooked like spinach or Swiss chard and offer iron and vitamin C.

Popular amaranth recipes

Amaranth porridge (with cinnamon, almond milk and berries)
Amaranth tabbouleh (a twist on the Middle Eastern classic)
Amaranth crackers (gluten-free and crunchy)
Kheer, an Indian sweet pudding, made with jaggery and cardamom.
Mexican alegrías, a traditional candy with popped amaranth and honey.

This story is not medical advice and is not intended to treat or cure any disease. Always consult with a qualified naturopathic physician for personalized advice about your specific health situation or concern.

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