6 Best Blood Increasing Foods to Optimize Your Iron Levels

Blood Increasing Foods

Blood is necessary for the proper functioning of the body. It maintains organ health by promoting oxygenation and reducing carbon dioxide. Low levels of red blood cells cause anemia, which slows down the body’s overall functioning and increases the risk of ailments. However, you can manage low blood count by eating a balanced and nutritious diet.

To reduce anemia symptoms, consult a nutritionist and get a personalized dietary plan per your dietary choices and use Blood Increasing Foods.


  • A healthy diet can help increase RBCs.
  • Anemics can improve blood count by consuming vitamin C-rich foods.
  • Animal protein – like meat and animal liver stimulate red blood cell production.

The Optimal Diet : Blood Increasing Foods

Anemia is the most common health issue, found in humans worldwide. About 1.93 billion people of the world’s population are anemic. All such affected individuals can boost blood cell production (also called erythropoiesis) by incorporating a few of the following blood-increasing foods in their dietary intake:

Blood Increasing Foods

Do fruits increase hemoglobin? Blood Increasing Foods

Fruits contain abundant minerals, proteins, antioxidants, and iron which play an essential role in producing and maintaining healthy red blood cells. They also provide phytochemicals to protect cells from oxidative damage.

Fruits that help RBC production:

Adding these edibles to your regular intake can reduce the signs of low blood count: Blood Increasing Foods

  • Citrus fruits are rich in Vitamin C, stimulating red blood cell production, and increasing total blood count. These fruits include – oranges, grapefruit, lemon, berries, and tomatoes.
  • An experimental study in 2018 proved date fruits to be a good substitute for iron tablets, as it boosts erythropoiesis. Taking 10 dates a day provides you with 2.4 mg of iron content. These dates include – Medjool, Piarom, Deglet Noor, Mazafati, Barhi, Rabbi, Thoory, and Sayer. 
Blood Increasing Foods

Are vegetables good for blood cells?

Folic acid is essential for DNA synthesis and cell division in the bone marrow. Its deficiency leads to megaloblastic anemia. Vegetables are Blood Increasing Foods contain ample folic acid content, thus boosting the maturation of RBCs.

Vegetables that help RBC production:

Include the following vegetables to reduce the signs and symptoms of low blood count:

  • Cruciferous roots, and leafy green vegetables such as arugula, brussels sprouts, potatoes, yams, carrots, beet, or watercress 
  • Nutrient profiling suggests that one medium baked potato provides 1.1 mg of iron, and 1 cup of raw spinach is a good source of 1.7 mg of iron. 
Blood Increasing Foods

Animal Proteins & Hemoglobin Levels

A 2022 research study concludes that animal proteins are jam-packed with iron, which is important for RBC growth. Also, the peptides in meat and poultry help absorb iron from vegetative edibles Blood Increasing Foods.

Animal proteins that help RBC production:

If you’re suffering from anemia, include these animal proteins in your dietary pattern:

  • Animal meat such as 1/2 oz of the liver contains 6.6 mg of iron
  • Seafood like 3 oz of shrimp provides 2.6 mg of iron

However, excessive consumption of animal protein can have health implications. You are at higher risk of developing cardiovascular disorders or digestive issues due to the high lipid profile of these foods. Therefore, plan your animal protein diet with a top-experienced nutritionist and elevate your dropped blood count.

Blood Increasing Foods

Do nuts increase blood count?

Nuts are rich in Vitamin B, which facilitates the synthesis of iron-containing compounds called heme. This substance is necessary for hemoglobin production in the bloodstream. Daily intake of nuts also enables RBC maturation, improving blood flow throughout the body and that’s why it’s a Blood Increasing Foods. 

Nuts that help RBC production:

Integrating these different types of nuts can help your body make RBCs in abundance : Blood Increasing Foods

  • Almonds, walnuts, cashews, hazelnuts, peanuts, and pistachios.
  • Food sampling revealed that 10 mg of chestnuts can produce 1.2 mg of iron, whereas, ¼ cup of almonds contains 1.7 mg of iron. Similarly, ¼ cup of walnuts produces 1.9 mg of iron in your body.

Do seeds increase hemoglobin?

Seeds sustain healthy red blood cells and increase their production to improve your well-being. They are a healthy source of nutrients, including iron, vitamins, copper, and magnesium, all of which transport oxygen and remove carbon dioxide from the body.

Seeds that help RBC production:

By incorporating a variety of seeds into your diet, you can stimulate the production of red blood cells : Blood Increasing Foods

  • Chia seeds, sesame seeds, pumpkin seeds, and flax seeds 
  • After evaluating nutrient quantity in different seeds, it is claimed that 1 oz of pumpkin seed can provide 1.2 mg of iron. Similarly, 100 grams of sesame seeds give 14.6 mg of iron to your body.

Add these seeds to your smoothies or sprinkle them on different food items.

Are legumes good for anemia?

Legumes serve as a superb reservoir of non-heme or plant-derived iron, an essential element for the production of red blood cells. These consumables are effortlessly digested, making them suitable even for individuals with sensitive stomachs.

Additionally, their digestive properties facilitate nutrient absorption, promoting rapid RBC generation. Furthermore, legumes offer nutritious proteins comparable to those found in animal products, hence contributing to overall health.

Legumes that help RBC production:

Consuming an adequate amount of these legumes can stimulate red blood cell production : Blood Increasing Foods

  • Lentils, peas, beans, chickpeas, and soybeans 
  • One nutrient analysis suggests that 1.2 cups of lima beans provides 2.9 mg of iron, and 1 cup of sprouted mung can add 4 mg of iron to your body. 

However, in some people, legumes may cause digestive issues accompanied by bloating, abdominal pain, or diarrhea. To mitigate the potential health issues, seek guidance from an experienced nutritionist, who can assist in tailoring a diet that aligns with your specific digestive capacity.


1. How can you increase your RBC count naturally?

Eating a diet rich in essential nutrients – especially iron, vitamin, copper, and protein can increase RBC count. Foods rich in these nutrients are apples, mango, spinach, celery, and oatmeal. Aerobic exercises, especially running, swimming, or cycling increase breathing patterns, and improve oxygen intake, which stimulates RBC production and Blood Increasing Foods.

2. What can you drink to increase blood?

Drinking fruit or vegetable juices, milk, and chicken soup provides important nutrients, which excite RBC count, increasing blood in your body.

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