🌾Amaranth
An Aztec superfood grain rediscovered — amaranth is the only grain with significant vitamin C, provides complete protein with the highest lysine content of any grain, contains squalene for cholesterol reduction and unique tocotrienols, making it nutritionally unlike any other grain in a gluten-free complete package.
What It Is
Amaranth (Amaranthus spp.) is a pseudocereal — botanically a seed consumed as a grain — that was a dietary staple of the Aztec civilization before Spanish colonization. Despite being nutritionally extraordinary, it was nearly eliminated from cultivation after the Spanish conquest. Modern nutritional research has rediscovered amaranth as one of the most nutritionally complete grains available.
Amaranth is unique among grains for containing measurable Vitamin C (destroyed in most grains by heat but partially retained in amaranth), having the highest lysine content of any grain protein, containing squalene (a heart-protective compound found in high amounts only in shark liver oil and olive oil), and providing complete protein without grain-legume complementation.
Nutritional Highlights
Health Benefits
- 9.3g of complete protein per cup — all essential amino acids in adequate ratios
- Highest lysine content of any grain protein — the limiting amino acid in most grains
- Protein quality comparable to casein and significantly superior to wheat, rice and corn proteins
Why it works: Amaranth's lysine-rich protein profile directly addresses the primary limitation of grain proteins — most grains are lysine-deficient, requiring legume complementation for complete protein. Amaranth provides lysine at levels that make it nutritionally self-sufficient as a protein source without complementary foods.
- Squalene inhibits HMG-CoA reductase — reducing cholesterol synthesis like statins
- Reduces LDL cholesterol without affecting HDL in clinical research
- Anti-inflammatory antioxidant properties protect arterial walls from oxidative damage
Why it works: Amaranth squalene is one of the very few significant plant sources of this compound — typically found in high amounts only in shark liver oil. Squalene inhibits HMG-CoA reductase (the cholesterol synthesis target of statin medications) while also providing antioxidant protection of LDL and arterial tissue.
- 116mg calcium per cup — exceptional for a grain
- Magnesium (160mg) is essential for calcium absorption and bone mineralization
- Manganese is a cofactor for bone formation enzymes
Why it works: Amaranth provides the most comprehensive bone mineral package of any commonly consumed grain — calcium, phosphorus, magnesium and manganese in proportions that support bone mineral crystal formation and organic matrix synthesis. Its calcium content rivals some dairy servings while providing complementary bone minerals that dairy often lacks.
- 5.2mg of iron per cup — one of the highest of any grain
- More bioavailable than most plant iron sources
- Vitamin C retention in amaranth improves its own iron absorption — unusual self-enhancing iron food
Why it works: Amaranth is unique among grains in retaining measurable Vitamin C even after cooking — and this Vitamin C improves the absorption of amaranth's own substantial iron content. This self-enhancing iron absorption system makes amaranth's iron particularly bioavailable compared to other plant iron sources that lack co-occurring Vitamin C.
- Lower glycemic index than wheat and rice despite similar starch content
- Protein and fiber combination slows glucose absorption
- Squalene improves insulin sensitivity through PPAR-alpha activation
Why it works: Amaranth's blood sugar response is lower than most grains due to its higher protein content slowing gastric emptying, its fiber content physically slowing digestion and squalene's PPAR-alpha activation improving insulin sensitivity. This multi-mechanism blood sugar management makes amaranth one of the most metabolically favorable grain substitutes.
- Rutin provides flavonoid antioxidant protection and capillary-strengthening effects
- Tocotrienols provide superior anti-inflammatory Vitamin E activity
- Nicotiflorin demonstrates anti-inflammatory and antioxidant effects in research
Why it works: Amaranth's antioxidant profile is diverse — rutin for capillary strengthening and flavonoid antioxidant protection, tocotrienols for superior anti-inflammatory Vitamin E activity, and nicotiflorin for complementary polyphenol protection. This comprehensive antioxidant coverage from a single grain is unusual.
How to Use It
Recommended Products
Safety & Considerations
- Gluten-free — safe for celiac disease and gluten intolerance
- Contains oxalates — those with kidney stones should moderate intake
- High in saponins — rinse before cooking to remove the bitter coating
- Generally safe and nutritious for most people in normal dietary amounts
- Amaranth allergy is rare but exists — may cross-react with other Amaranthus plants
This content is for informational purposes only and is not intended as medical advice. Always consult a qualified healthcare professional before making changes to your diet, supplement use, or treatment plan.
Related Guides
Want personalised recommendations?
See how amaranth fits into a complete plan for complete protein, heart health, and bone health.