Is Amaranth Anti-Inflammatory? Unpacking the Science Behind This Ancient Grain

November 20, 2025 •

3 min read

In a 2014 study involving human and mouse macrophages, amaranth hydrolysates were shown to significantly inhibit inflammation by preventing the activation of a key signaling pathway. This evidence points to the power of this ancient grain, but is amaranth anti-inflammatory enough to make a meaningful difference for your health?

Quick Summary

Amaranth contains powerful peptides and antioxidants that scientific studies have linked to a reduction in inflammation markers. The grain's bioactive compounds help modulate the body's inflammatory response.

Key Points

Contains bioactive compounds: Amaranth possesses potent anti-inflammatory properties thanks to bioactive peptides like lunasin and antioxidants such as flavonoids and squalene.
Evidence from studies: Both in-vitro (test-tube) and in-vivo (animal) studies have shown that amaranth can reduce markers of inflammation.
Modulates inflammatory pathways: Peptides in amaranth can inhibit key inflammatory signaling pathways like NF-κB, which is crucial for controlling the body's inflammatory response.
Leaves and seeds are beneficial: The anti-inflammatory compounds are present in both the edible seeds and leaves of the amaranth plant, allowing for versatile culinary use.
More research needed: While the evidence is strong, more human clinical trials are necessary to fully understand and quantify the potential anti-inflammatory effects in people.

The Roots of Amaranth's Anti-Inflammatory Power

Amaranth, a pseudocereal that has been a staple crop for centuries, has recently resurfaced in the wellness world for its impressive nutritional profile. Beyond its high protein and mineral content, amaranth's anti-inflammatory properties are garnering significant attention. This effect isn't magic but the result of specific bioactive compounds, particularly peptides and flavonoids, found within the plant's seeds and leaves.

Bioactive Peptides: Nature's Anti-Inflammatory Agents

One of the most exciting discoveries in amaranth research is the presence of bioactive peptides, including a lunasin-like peptide. Lunasin was first identified in soybeans and is widely recognized for its potential cancer-preventive and anti-inflammatory benefits. When amaranth protein is broken down, such as through germination or digestion, these peptides are released and become active. Studies on germinated amaranth peptides have shown they can significantly inhibit nitric oxide production, a key marker of inflammation, in stimulated macrophage cells. This indicates that amaranth can actively modulate inflammatory responses at a cellular level.

Antioxidants: Quelling Cellular Damage

Amaranth is also a rich source of health-promoting antioxidants, including phenolic acids, flavonoids, and squalene. These compounds help protect the body from harmful free radicals that can cause cellular damage and contribute to chronic inflammation.

Flavonoids: Amaranth is particularly high in flavonoids such as rutin and quercetin, which have strong antioxidant and anti-inflammatory effects.
Phenolic Acids: Compounds like gallic acid and vanillic acid in amaranth further contribute to its antioxidant capacity and may help protect against diseases linked to chronic inflammation.
Squalene: Amaranth oil is a uniquely rich source of squalene, a potent antioxidant that has also been studied for its cholesterol-lowering and cancer-preventive effects.

Maximizing Amaranth's Anti-Inflammatory Benefits

The way amaranth is prepared can influence its health-promoting properties. Research suggests that the antioxidant content is highest in raw amaranth, and some processing methods may reduce its activity. However, processes like germination and cooking can also release and enhance the bioavailability of other bioactive compounds, such as peptides.

To maximize benefits, consider these options:

Consume the grain: Cook whole amaranth into a porridge, use it as a side dish instead of rice, or add it to soups and stews for a hearty texture.
Eat the leaves: Amaranth leaves are nutritious greens that can be cooked like spinach or kale and are particularly rich in certain antioxidants.
Use amaranth flour: Substitute some wheat flour with amaranth flour in baking recipes to boost the nutritional profile.
Try popped amaranth: Enjoy popped amaranth as a crunchy snack or sprinkle it over salads and yogurt for extra texture.

Amaranth vs. Quinoa: A Comparative View on Anti-Inflammatory Potential

Both amaranth and quinoa are celebrated gluten-free pseudocereals, but their anti-inflammatory attributes differ slightly due to their unique phytochemical composition. While both are excellent choices for a healthy diet, here's a comparison of their strengths:


Feature	Amaranth	Quinoa
Cost & Cultivation	Generally more affordable and more water-efficient to grow.	Often more expensive due to higher demand and different growing conditions.
Key Antioxidants	High in phenolic acids, flavonoids (rutin), and uniquely rich in squalene.	Contains flavonoids like quercetin and kaempferol.
Bioactive Peptides	Identified anti-inflammatory peptides, including a lunasin-like peptide.	Also contains anti-inflammatory peptides that are released during digestion.
Key Minerals	Higher in minerals like calcium, magnesium, and iron.	Good source of minerals but slightly lower in iron and some others compared to amaranth.
Dietary Fiber	Excellent source of fiber for digestive health and blood sugar regulation.	Excellent source of fiber, with a slightly higher amount in some preparations.

Conclusion: Making Amaranth a Part of Your Diet

Based on current research, amaranth has verifiable anti-inflammatory properties, primarily driven by its unique profile of bioactive peptides and antioxidants. While many studies have been conducted in labs or on animals, the results are promising and suggest that including amaranth in a balanced diet can contribute to overall wellness by helping to manage chronic inflammation. Whether you enjoy it as a nutritious porridge or a crunchy snack, amaranth is a simple yet powerful addition to an anti-inflammatory diet. As with any dietary change, incorporating it gradually and observing how your body responds is the best approach. Future human research will continue to shed light on its full therapeutic potential. For further scientific reading on the bioactive properties of amaranthus, refer to academic publications.

Frequently Asked Questions

Raw amaranth is reported to have the highest antioxidant content. However, processes like germination and digestion can also enhance the release and bioavailability of other anti-inflammatory compounds, such as peptides.

Both are excellent for fighting inflammation, but they contain different compounds. Amaranth contains unique peptides and more squalene, while quinoa has slightly different flavonoid profiles. Both offer excellent anti-inflammatory support.

Yes, amaranth is a pseudocereal, not a true grain, and is naturally gluten-free. This makes it a great anti-inflammatory option for individuals with celiac disease or gluten sensitivity.

Amaranth can be cooked into a creamy porridge, popped like popcorn, or used as a flour in baking. It can also be added to soups, stews, salads, or smoothies.

Amaranth is generally safe, but its high fiber content means you should increase intake gradually to avoid gas or bloating. As with any food, individuals with allergies should exercise caution.

Lunasin is a bioactive peptide with proven anti-inflammatory and potentially cancer-preventive properties. Its presence in amaranth contributes significantly to the grain's health benefits.

Cooking can affect amaranth's antioxidant levels, but it can also increase the bioavailability of its peptides. The overall anti-inflammatory effect is derived from a complex synergy of its various compounds.