5 nutrients that improve red blood cell
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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