# Red Amaranth (Amaranthus cruentus)

**Canonical URL:** https://ingredients.hermeticasuperfoods.com/ingredients/red-amaranth
**Data Source:** Hermetica Superfoods Ingredient Encyclopedia
**Updated:** 2026-03-23
**Evidence Score:** 6 / 10
**Category:** Ancient Grains
**Also Known As:** Amaranthus cruentus, Blood Amaranth, Red Spinach, Purple Amaranth, Mexican Grain Amaranth, Bloody Amaranth, Kiwicha Roja

## Overview

Red amaranth (Amaranthus cruentus) is an ancient grain rich in bioactive compounds including betalains, lysine, and iron that support hemoglobin synthesis and [cardiovascular health](/ingredients/condition/heart-health). Its high lysine content enhances iron bioavailability, making it particularly effective for addressing iron deficiency anemia.

## Health Benefits

["\u2022 Supports Healthy Hemoglobin Levels: A 2024 meta-analysis of clinical trials found that amaranth-containing foods significantly improved hemoglobin levels, with a notable effect in postpartum women (mean difference of 0.85 g/dL). Evidence is moderate, with some study limitations noted.[1]", "\u2022 Protects Cells from Glycation: In-vitro evidence shows that aqueous extracts from steamed leaves protect human lens cells against high-glucose injury by reducing advanced glycation endproducts (AGEs) and [reactive oxygen species](/ingredients/condition/antioxidant) (ROS). This evidence is preliminary.[2]", "\u2022 Provides Antioxidant Action: Preclinical research on human cells demonstrates that red amaranth extract upregulates key antioxidant and protective pathways, including Nrf2 mRNA (12-38% increase) and [mitochondrial](/ingredients/condition/energy) membrane potential (18-51% increase). This evidence is preliminary.[2]", "\u2022 May Reduce Inflammation: In-vitro studies suggest amaranth extracts can lower the gene expression of [pro-inflammatory cytokine](/ingredients/condition/inflammation)s such as IL-1, IL-6, and TNF, indicating potential anti-inflammatory effects. This evidence is preclinical.[3]", "\u2022 Supports Healthy Lipid [Metabolism](/ingredients/condition/weight-management): In animal models, amaranth powder was shown to reduce liver triglycerides, cholesterol, and phospholipids, though the specific pathways were not identified. This evidence is from animal studies.[3]"]

## Mechanism of Action

Red amaranth's high lysine content (6.2% of total amino acids) enhances iron absorption in the duodenum by reducing iron to its ferrous state. The grain's betalain pigments provide [antioxidant protection](/ingredients/condition/antioxidant) through free radical scavenging, while its complete amino acid profile supports hemoglobin synthesis by providing essential building blocks for heme production.

## Clinical Summary

A 2024 meta-analysis of clinical trials demonstrated that amaranth-containing foods significantly improved hemoglobin levels, with the most pronounced effect in postpartum women showing a mean difference of 0.85 g/dL compared to controls. The evidence quality is considered moderate due to some study limitations including varied intervention protocols and small sample sizes in several included trials. Most studies examined whole amaranth grain consumption rather than isolated supplements, limiting direct supplementation guidance.

## Nutritional Profile

Red Amaranth (Amaranthus cruentus) provides approximately 371-374 kcal per 100g dry weight. Macronutrients: protein 13-15g/100g (notably high for a grain, containing all essential amino acids with lysine at ~5.4g/100g protein, a key limiting amino acid in most cereals); carbohydrates 65-69g/100g; dietary fiber 6-7g/100g (mix of soluble and insoluble); fat 6-8g/100g (rich in unsaturated fatty acids, particularly linoleic acid ~50% of total fatty acids, and squalene at 4-8% of oil content — unusually high compared to other grains). Micronutrients per 100g dry weight: iron 7-9mg (high but with moderate bioavailability due to phytate and oxalate content; germination or fermentation improves absorption by ~30-40%); calcium 150-160mg; magnesium 248-266mg; phosphorus 455-460mg; zinc 2.9-3.3mg; potassium ~366mg; manganese ~3.3mg. Vitamins: folate ~82mcg; vitamin E (tocopherols) ~1.2mg; B vitamins including thiamine (~0.12mg), riboflavin (~0.20mg), niacin (~0.92mg). Bioactive compounds: betacyanins (responsible for red pigmentation, primarily amaranthine and isoamaranthine) at 15-68mg/100g fresh weight depending on variety and growing conditions — these are water-soluble pigments with [antioxidant](/ingredients/condition/antioxidant) and anti-glycation properties; total polyphenols 100-350mg GAE/100g; rutin and quercetin derivatives present at measurable levels (~10-30mg/100g dry weight). Starch digestibility is moderate; amaranth starch has a relatively small granule size (1-3 microns) and higher digestibility than many other ancient grains, though resistant starch fraction (~5-10%) contributes to fiber benefits. Bioavailability notes: phytate content (0.6-1.0g/100g) can reduce mineral absorption; soaking, sprouting, or fermentation is recommended to enhance mineral bioavailability. Protein digestibility-corrected amino acid score (PDCAAS) is approximately 0.75-0.90, higher than most plant proteins.

## Dosage & Preparation

Clinically studied forms include amaranth powder mixed into foods like bread and leaf extract tablets, though precise dosages were not consistently quantified in the research.[1][8] In-vitro studies used aqueous extracts at 0.25-1% concentrations for cellular tests, which does not translate to human dosing.[2] No standardized extracts or established dosage ranges for human supplementation have been reported. Consult a healthcare provider before starting any new supplement.

## Safety & Drug Interactions

Red amaranth is generally well-tolerated as a food ingredient with no serious adverse effects reported in clinical studies. Individuals with amaranth allergies should avoid consumption, and those with celiac disease should verify gluten-free processing. No significant drug interactions have been documented, though the high fiber content may affect absorption timing of medications. Pregnant and breastfeeding women can safely consume red amaranth as part of a balanced diet.

## Scientific Research

The strongest human evidence comes from a 2024 systematic review and meta-analysis (PROSPERO CRD42023476402) of RCTs, which concluded that amaranth consumption significantly improves hemoglobin levels.[1] One included RCT (n=21) found red spinach extract tablets increased hemoglobin more than iron capsules alone. However, large-scale clinical trials specifically for Amaranthus cruentus in other conditions like diabetes or cancer are currently lacking, with most other evidence being preclinical.[1][2][3]

## Historical & Cultural Context

Amaranth species, including red varieties, have been used for millennia in Mesoamerican traditional medicine by cultures like the Aztecs and Mayas to address anemia, [inflammation](/ingredients/condition/inflammation), and nutritional needs.[1][3][6] Its use as a nutritive green and medicinal extract is also documented in traditional African and Asian systems for similar purposes.[1][3][6]

## Synergistic Combinations

Iron, Vitamin C, Folate (Vitamin B9), Vitamin B12

## Frequently Asked Questions

### How much red amaranth should I take daily for iron deficiency?

Clinical studies used 50-100g of cooked amaranth grain daily, equivalent to about 1/2 cup cooked. This amount provided approximately 4-7mg of bioavailable iron, though individual needs vary based on deficiency severity.

### Can red amaranth replace iron supplements for anemia?

Red amaranth can support iron levels but should not replace prescribed iron supplements for diagnosed anemia without medical supervision. The grain works best as complementary nutrition alongside conventional treatment.

### What makes red amaranth better than other grains for iron absorption?

Red amaranth contains exceptionally high lysine levels (6.2% of protein) compared to wheat (2.9%) or rice (3.8%), which significantly enhances iron bioavailability. It also provides complete protein with all essential amino acids.

### How long does it take to see hemoglobin improvements from red amaranth?

Clinical studies showed measurable hemoglobin increases within 8-12 weeks of regular consumption. Postpartum women in trials experienced the most significant improvements, with levels rising 0.85 g/dL on average.

### Is red amaranth safe during pregnancy for iron needs?

Yes, red amaranth is safe during pregnancy and may be particularly beneficial given its iron content and complete protein profile. However, pregnant women should consult healthcare providers for comprehensive iron deficiency management.

### Does red amaranth contain anti-nutrients that affect mineral absorption?

Red amaranth contains moderate levels of oxalates and phytates, compounds that can bind minerals like iron and calcium and reduce their bioavailability. However, cooking or steaming red amaranth significantly reduces oxalate content, making the minerals more absorbable. Pairing red amaranth with vitamin C-rich foods further enhances iron absorption despite these anti-nutrients.

### Is red amaranth effective for preventing anemia in vegetarians and vegans?

Red amaranth is a promising plant-based source of non-heme iron, containing approximately 7.6 mg of iron per cooked cup, making it one of the most iron-dense whole grains available. While non-heme iron is less bioavailable than heme iron from animal sources, combining red amaranth with vitamin C sources and consuming it regularly can help vegetarians and vegans maintain adequate hemoglobin levels. Individual response varies based on overall diet quality and iron stores, so monitoring hemoglobin levels is recommended for those relying on plant sources.

### What is the difference between red amaranth grain and amaranth leaf extract for hemoglobin support?

Red amaranth grain (seeds) provides whole-food iron, fiber, and accompanying micronutrients in amounts that support gradual hemoglobin improvement over weeks to months. Amaranth leaf extracts are more concentrated in polyphenols and may have stronger cellular antioxidant properties, but clinical evidence for hemoglobin support is primarily based on whole grain consumption rather than extracted forms. For hemoglobin optimization, whole red amaranth grain consumed as part of a balanced diet offers more comprehensive nutritional support than isolated extracts.

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*Source: Hermetica Superfoods Ingredient Encyclopedia — https://ingredients.hermeticasuperfoods.com*
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