From forgotten fields to superfood shelves: how ancient grains are reshaping functional nutrition

Once staples of early civilizations, ancient grains such as teff, quinoa, fonio, wild rice, sorghum, amaranth and millet are regaining global attention as nutrient-dense, culturally significant alternatives to highly processed modern cereals. This review integrates traditional knowledge with contemporary nutritional science to examine how these grains contribute to health, sustainability and functional food innovation.

Ancient grains retain the bran, germ and endosperm largely lost in modern breeding and milling. They deliver high-quality proteins (up to 17%), complete amino acid profiles, dietary fiber, and key micronutrients including iron, magnesium, zinc and calcium. They also supply a diverse array of bioactive compounds—phenolic acids, flavonoids, carotenoids, phytosterols, anthocyanins and betalains—which support antioxidant defense, anti-inflammatory pathways, glycemic control, lipid regulation and gut microbiota modulation. Chia and amaranth are especially rich in alpha-linolenic acid (plant-based omega-3), while pigmented rice varieties concentrate anthocyanins and γ-oryzanol with cardiometabolic benefits.

Beyond nutrition, the authors highlight environmental and cultural advantages. Many of these crops thrive under drought, poor soils or low inputs, promoting biodiversity and reducing reliance on agrochemicals. Their cultivation underpins Indigenous food systems, community resilience and food sovereignty, aligning with movements to diversify agriculture and decolonize diets.
In the food industry, ancient grains are shaping bakery, beverage and snack innovation. Fermentation, sprouting and blending improve nutrient bioavailability and sensory appeal, though challenges remain with supply consistency, processing and consumer awareness. Positioning these grains within public health programs, school meals and sustainable value chains could make them powerful levers for improving global nutrition, reducing chronic disease risk and strengthening culturally inclusive food systems.