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5 nutrients that improve red blood cell

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Eating foods rich in these five nutrients can help you improve your red blood cell levels.

Iron

Eating an iron-rich diet can increase your body’s production of RBCs. Iron-rich foods include:

  • red meat, such as beef
  • organ meat, such as kidney and liver
  • dark, leafy, green vegetables, such as spinach and kale
  • dried fruits, such as prunes and raisins
  • beans
  • legumes
  • egg yolks

Folic acid

Adding certain B vitamins to your diet can also be beneficial. Foods high in vitamin B-9 (folic acid) include:

  • enriched breads
  • enriched cereals
  • dark, leafy, green vegetables, such as spinach and kale
  • beans
  • lentils
  • peas
  • nuts

Vitamin B-12

Foods high in vitamin B-12 include:

  • red meat, such as beef
  • fish
  • dairy products, such as milk and cheese
  • eggs

Copper

Copper intake doesn’t directly result in RBC production, but it can help your RBCs access the iron they need to replicate. Foods high in copper include:

  • poultry
  • shellfish
  • liver
  • beans
  • cherries
  • nuts

Vitamin A

Vitamin A (retinol) also supports RBC production in this manner. Foods rich in vitamin A include:

  • dark, leafy green vegetables, such as spinach and kale
  • sweet potatoes
  • squash
  • carrots
  • red peppers
  • fruits, such as watermelon, grapefruit, and cantaloupe

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