Rajgira: India’s forgotten royal grain returns as a superfood

Across India, a humble but resilient crop has quietly sustained communities for centuries. It is rajgira, also called amaranth. Known as the “royal grain,” amaranth was once offered to gods and warriors, and revered for its strength-giving properties, especially during fasts. 

It contains high-quality lysine-rich protein, gluten-free starch, calcium levels three times that of milk, and iron comparable to spinach.

However, with time, rajgira was relegated to the margins of diets, dismissed as a fasting food or ‘poor man’s grain.’ Today, this ancient seed is making a powerful comeback and is recognised worldwide as a gluten-free, protein-rich superfood.

The health-conscious revival began in the early 2000s when nutritionists started promoting amaranth as a natural alternative to imported quinoa. Soon, rajgira found its way into breakfast cereals, energy bars, cookies, and even pasta. 

A global superfood 

Food companies now advertise rajgira as a miracle grain, high in plant protein. The irony is that while India has grown amaranth for millennia, much of the global excitement in recent times is driven by exports. 

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In 2022, India’s amaranth exports touched new highs, with the US, Europe, and Japan as major markets. Demand for amaranth-based snacks and gluten-free baking mixes continues to rise, creating opportunities for small farmers to diversify their income.

In Uttarakhand, farmers’ cooperatives now package ramdana laddoos for tourists, marketing them as Himalayan superfood snacks. 

In many other states, rajgira flour is present in organic stores, fetching higher prices than conventional wheat. Nutrition awareness campaigns are shifting perceptions about rajgira from a grain for ‘fasts to a grain for ‘fitness.’

A grain with sacred roots

In the Himalayan regions of Uttarakhand and Himachal Pradesh, amaranth was treated as sacred. Its flour was used in offerings during festivals like Navratri. Because it was considered pure, rajgira became the grain of choice during fasting seasons, symbolising strength and sustenance.

The name rajgira translates as “the grain of kings,” though in villages it is also called Ramdana or the grain gifted by Lord Rama. 

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Archaeological records suggest that amaranth was cultivated in the Indian subcontinent for over 5,000 years, though it was also a staple among Aztec and Mayan civilisations (in present-day Mexico and parts of Central America). Being hardy, it thrived both in the Himalayan slopes and the semi-arid plains, where few other crops could survive.

Resilient crop 

Amaranth’s strength lies in its adaptability. Unlike rice or wheat, which demand heavy water inputs, amaranth grows in poor soils with minimal irrigation. The plant is tall and striking, with flower clusters that yield thousands of seeds.

Its short cropping cycle makes it ideal for small and marginal farmers. Both its leaves and seeds are edible. The greens are rich in iron and vitamins, and the seeds are packed with protein, fibre, and calcium.

In tribal belts of Odisha and Jharkhand, women farmers have long grown amaranth as part of mixed cropping systems. The leaves were used as daily vegetables, while the seeds were stored for hard times. Oral traditions among tribal communities speak of how amaranth was the “grain that never let a family starve” during drought years.

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From temples to modern kitchens

For much of the 20th century, rajgira remained confined to temples, fasts, and rural diets. In towns, it was remembered only during Navratri or Ekadashi, when rajgira laddoos and rotis were eaten as ritual fasting. 

The health-conscious revival began in the early 2000s when nutritionists started promoting amaranth as a natural alternative to imported quinoa. Soon, rajgira found its way into breakfast cereals, energy bars, cookies, and even pasta. 

Despite its potential, amaranth remains under-recognised in mainstream Indian agriculture. It is not part of the major cereal procurement system, and most farmers grow it only in small patches. Structured support through seed banks, farmer collectives, and GI-tag branding could boost production.

For Indian farmers, especially in rainfed regions, amaranth could be a game-changer, requiring fewer resources, offering higher nutrition, and commanding premium prices. For consumers, it is a reminder that some of the world’s most powerful foods are not imports but have always grown in our fields.

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