Does Amaranth Increase Blood? A Deep Dive into Its Effects on Blood Health

December 11, 2025 •

3 min read

According to a 2020 study, the prevalence of anemia remained a public health concern in various parts of the world, making the search for iron-rich foods crucial. A key question often asked is, "Does amaranth increase blood?" The answer lies in its rich nutritional profile, particularly its high content of iron and folate, which are vital for red blood cell production.

Quick Summary

Amaranth, a nutrient-dense pseudocereal, can support blood health by providing high levels of iron, folate, and other essential minerals. Regular consumption can help combat iron-deficiency anemia, assist in hemoglobin production, and improve overall red blood cell count when prepared correctly to maximize nutrient absorption.

Key Points

Iron-Rich Source: Amaranth is packed with non-heme iron, a key mineral for producing hemoglobin and red blood cells to combat anemia.
Supports Red Blood Cell Formation: The folate (Vitamin B9) in amaranth is crucial for the maturation of new red blood cells.
Enhanced Absorption: Proper processing like soaking, germinating, and pairing with Vitamin C can increase the bioavailability of amaranth's iron.
Contributes to Heart Health: Nutrients like potassium and fiber help lower cholesterol and blood pressure, which benefits overall blood flow and circulation.
Potentially Combats Anemia: Studies show that consuming amaranth can significantly reduce the prevalence of anemia, especially in at-risk populations.
Gluten-Free Alternative: Amaranth is a gluten-free grain, making it a safe option for those with celiac disease who may also be at risk for anemia.
Comprehensive Nutrient Profile: In addition to iron and folate, amaranth offers high-quality protein, magnesium, and manganese, all contributing to general health and vitality.

Understanding Amaranth's Impact on Blood Health

Amaranth, an ancient pseudocereal revered by the Aztecs, has recently gained global recognition for its impressive nutritional qualities. Its potential to increase blood volume or red blood cell count is primarily linked to its rich mineral and vitamin composition, especially its high levels of iron and folate.

The Role of Key Nutrients

Several nutrients found in amaranth are critical for supporting the body's hematopoietic system, which is responsible for creating new blood cells. A 2020 study involving children in Ethiopia showed that a processed amaranth and chickpea bread significantly lowered the prevalence of anemia and increased hemoglobin concentrations compared to a maize bread control. This indicates amaranth's potential, especially in cases of iron-deficiency anemia.

Iron: A fundamental component of hemoglobin, the protein in red blood cells that carries oxygen from the lungs to the rest of the body. Amaranth leaves and grains are an excellent source of non-heme iron, with some species containing significantly more iron than wheat.
Folate: This B-vitamin (B9) is crucial for producing and maturing red blood cells. A deficiency in folate can lead to megaloblastic anemia, where red blood cells are large, immature, and dysfunctional. Amaranth is a good source of folate, making it a valuable dietary component for blood cell formation.
Vitamin C: While amaranth contains its own Vitamin C, pairing it with additional sources can be highly beneficial. Vitamin C significantly enhances the body's absorption of non-heme iron, making the iron in amaranth more bioavailable.
Manganese: This trace mineral is involved in hundreds of bodily processes, including blood and bone formation. Amaranth is an impressive source of manganese, providing almost your entire daily needs in a single serving.

Maximizing Iron Absorption from Amaranth

One challenge with plant-based iron is that its absorption can be inhibited by phytic acid, an antinutrient also found in amaranth. However, specific preparation methods can drastically increase iron bioavailability:

Soaking: Soaking amaranth grains overnight can help reduce phytic acid levels.
Germinating: Sprouting amaranth further breaks down phytic acid, making nutrients easier to absorb.
Fermenting: This traditional process, used in some studies, effectively reduces phytate concentration and improves overall nutrient uptake.
Pairing with Vitamin C: Adding a squeeze of lemon juice or including bell peppers in a meal with amaranth will boost iron absorption.

The Amaranth-Blood Health Connection in Detail

While amaranth doesn't magically increase blood volume, it provides the essential nutritional building blocks for the body to produce healthy, oxygen-carrying red blood cells. By supporting this natural biological process, amaranth can help combat anemia and improve overall blood parameters. Its role extends beyond just anemia prevention, with benefits for cardiovascular health as well.

Comparison of Amaranth to Other Grains for Iron Content

To illustrate amaranth's strength, comparing its iron content to that of more common grains can be helpful.


Grain	Iron per 100g (cooked)	Notes
Amaranth	2.1 mg	Contains folate and Vitamin C, which aid in iron absorption.
White Rice	<1.0 mg	Often fortified, but naturally low in iron and fiber.
Quinoa	1.5 mg	Another popular pseudocereal, also a good source of iron.
Wheat	0.8 mg	Iron content is much lower than amaranth's.

Conclusion: A Powerful Ally for Blood Health

In conclusion, the claim that amaranth increases blood is more accurately described as amaranth providing the critical nutrients needed for healthy blood production. Through its abundance of iron, folate, and other co-factors, amaranth supports the body's ability to combat anemia and maintain optimal blood health. However, to harness these benefits effectively, proper preparation methods are important to ensure maximum nutrient bioavailability. For those seeking to boost their blood health through diet, incorporating correctly prepared amaranth is a smart and scientifically-supported choice.

Can Amaranth Help with Blood Circulation?

Amaranth's heart-healthy nutrients, including potassium and phytosterols, can indirectly support better blood circulation by relaxing blood vessels and lowering blood pressure, reducing strain on the cardiovascular system. While it doesn't directly increase circulation, it contributes to the overall health of the circulatory system.

Frequently Asked Questions

Yes, amaranth is beneficial for anemia, especially iron-deficiency anemia, due to its high content of non-heme iron and folate. These nutrients are essential for the body to produce healthy red blood cells and hemoglobin.

To maximize iron absorption, it is best to prepare amaranth by soaking, germinating, or fermenting it to reduce phytic acid levels. Pairing it with a source of Vitamin C, like lemon juice or leafy greens, also significantly improves iron uptake.

Both amaranth leaves and grains are good sources of iron. However, some sources suggest that certain varieties of amaranth leaves can contain a higher concentration of iron compared to the grain.

For most people, amaranth is safe and has no negative side effects on blood. It should not be eaten raw, as it contains anti-nutrients that are eliminated through cooking. Those with lysinuric protein intolerance should avoid it due to its high lysine content.

Yes, amaranth can help regulate blood pressure. It contains potassium, a vasodilator that helps relax blood vessels, and phytosterols, which help manage cholesterol levels. These effects reduce overall strain on the cardiovascular system.

Amaranth's contribution to blood circulation is indirect but significant. By providing iron for red blood cell production and containing potassium to help regulate blood pressure, it supports a healthy and efficient circulatory system.

Amaranth is an excellent dietary choice for pregnant women, especially those at risk for anemia. It is rich in iron and folate, both critical nutrients for the mother and healthy fetal development. A doctor should be consulted for proper dietary guidance.

Yes, amaranth is a naturally gluten-free pseudocereal. This makes it a great grain alternative for individuals with celiac disease or gluten sensitivity.