What is the best food to increase red blood cells?

November 17, 2025 •

4 min read

According to the National Institutes of Health, iron deficiency is the most common cause of anemia, a condition characterized by a low red blood cell count. A balanced diet rich in specific nutrients is crucial for producing healthy red blood cells, which are vital for transporting oxygen throughout the body. So, what is the best food to increase red blood cells?

Quick Summary

A diet high in iron, vitamin B12, and folate is key for producing healthy red blood cells. This guide details essential nutrients, specific food sources (both heme and non-heme), and strategic dietary tips to maximize nutrient absorption and improve overall blood health naturally.

Key Points

Iron is essential: It is crucial for hemoglobin production and oxygen transport, with heme iron (from meat) being more absorbable than non-heme iron (from plants).
Combine iron with Vitamin C: Eating iron-rich plant foods with Vitamin C sources like citrus fruits or bell peppers significantly boosts absorption.
Vitamin B12 is vital: Found primarily in animal products, this vitamin is critical for red blood cell maturation and DNA synthesis. Vegans and vegetarians may need supplementation.
Don't forget folate: Found in leafy greens, legumes, and fortified grains, folate is another B vitamin necessary for healthy red blood cell formation.
Avoid absorption inhibitors: Coffee, tea, and calcium-rich foods can hinder iron absorption, so consume them away from iron-rich meals.
Consider supplements with caution: If you suspect a deficiency, consult a healthcare provider before taking supplements, as they can cause side effects.

Essential Nutrients for Red Blood Cell Production

Red blood cells, or erythrocytes, are crucial for transporting oxygen from your lungs to the rest of your body. The production of these cells in the bone marrow requires several key nutrients. Deficiencies in any of these can lead to a low red blood cell count, often manifesting as anemia.

Iron: The Building Block of Hemoglobin

Iron is the most critical component for producing hemoglobin, the protein inside red blood cells responsible for carrying oxygen. Without enough iron, the body cannot produce sufficient hemoglobin, leading to iron-deficiency anemia. Dietary iron comes in two forms: heme iron and non-heme iron. Heme iron, found in animal products, is more readily absorbed by the body. Non-heme iron, found in plant-based sources, is less bioavailable, but its absorption can be enhanced with certain dietary pairings.

Vitamin B12: Crucial for Cell Maturation

Vitamin B12, also known as cobalamin, is indispensable for the healthy maturation and division of red blood cells. A deficiency can lead to megaloblastic anemia, where red blood cells become abnormally large and are unable to function correctly. Vitamin B12 is predominantly found in animal products, making it a critical consideration for vegetarians and vegans.

Folate (Vitamin B9): A Partner to B12

Like vitamin B12, folate is vital for DNA synthesis and the formation of healthy red blood cells. Insufficient folate can also cause megaloblastic anemia. Folate is found in many plant foods, and the synthetic version, folic acid, is often added to fortified grains.

Other Supportive Nutrients

Several other nutrients play supporting roles in red blood cell health:

Vitamin C: Enhances the absorption of non-heme iron from plant-based foods significantly.
Copper: Helps the body to utilize iron effectively in hemoglobin synthesis.
Vitamin A: Assists in the mobilization of iron stored in the body for red blood cell production.

The Top Foods to Incorporate into Your Diet

To increase your red blood cell count, focus on a balanced diet incorporating sources of all the essential nutrients. Here is a list of top food choices:

Lean Red Meat and Liver: These are among the best sources of highly absorbable heme iron. Liver is also rich in folate and vitamin B12.
Seafood: Shellfish like oysters and clams, along with fish such as tuna and salmon, are excellent sources of heme iron, B12, and copper.
Leafy Greens: Spinach, kale, and other dark leafy greens are packed with non-heme iron and folate. Pairing them with vitamin C-rich foods boosts absorption.
Legumes: Beans, lentils, and chickpeas provide a good amount of non-heme iron and folate, especially beneficial for vegetarian diets.
Nuts and Seeds: Pumpkin seeds, cashews, and almonds offer a source of non-heme iron, copper, and healthy fats.
Eggs and Dairy: Eggs and dairy products are good sources of B12. However, dairy should be consumed separately from iron-rich meals, as calcium can inhibit iron absorption.
Fortified Cereals and Grains: Many breakfast cereals, breads, and pastas are enriched with iron and folic acid, making them a convenient source.

Comparison of Key Nutrient Sources


Nutrient	Heme Sources (Best Absorption)	Non-Heme Sources (Enhanced by Vitamin C)	B12 Sources	Folate Sources
Primary Function	Oxygen transport	Oxygen transport (Requires assistance)	Cell maturation, DNA synthesis	DNA synthesis, cell formation
Key Food Examples	Red meat, liver, seafood, poultry	Spinach, lentils, fortified cereals, dried fruits, nuts	Meat, eggs, dairy, fortified cereals	Leafy greens, legumes, fortified grains, citrus fruits
Absorption Notes	Up to 30% absorption. Not affected by inhibitors.	Only 2-10% absorption unless paired with vitamin C.	Found in animal products; vegans may need supplements.	Cooking can reduce levels, but widespread fortification helps.

How to Maximize Iron Absorption

To get the most benefit from the iron in your diet, particularly non-heme iron, strategic food pairing is key. Always combine iron-rich foods with a source of vitamin C. For example, add strawberries or red bell peppers to a spinach salad. Avoid drinking coffee, tea, or milk with iron-rich meals, as they contain compounds that can inhibit absorption. Using a cast-iron skillet for cooking can also help to increase the iron content of your food.

When to Consider Supplements

While dietary changes are a great first step, some individuals may require supplements. This is especially true for vegans or vegetarians struggling to meet B12 requirements, or those with diagnosed anemia. Pregnant individuals often have higher iron demands and may also need supplementation. However, iron supplements can have side effects and should only be taken under medical supervision. Always consult a healthcare provider before starting any new supplement regimen to ensure it is necessary and safe for your specific needs.

Conclusion: A Balanced Plate for Optimal Blood Health

There is no single "best" food to increase red blood cells, but rather a combination of nutrient-rich foods that work synergistically. Prioritizing dietary iron, B12, and folate, while optimizing for better absorption, is the most effective natural approach. For those with confirmed deficiencies or specific medical conditions, a balanced, nutrient-dense diet combined with medical advice is essential. The journey to better blood health starts on your plate, so focus on a variety of meats, leafy greens, legumes, and fortified products to keep your body running smoothly. For more detailed nutritional guidance, consider consulting with a registered dietitian or your general practitioner.

Frequently Asked Questions

Heme iron, found in animal products like red meat, liver, and seafood, is the most easily absorbed form of iron. When consuming non-heme iron from plant sources, pairing it with foods high in vitamin C, such as oranges or bell peppers, can significantly improve absorption.

Yes, it is possible by focusing on non-heme iron sources like lentils, beans, fortified cereals, and leafy greens. It is also crucial to ensure adequate vitamin B12 intake through fortified foods or supplements, as it is found primarily in animal products.

A low red blood cell count (anemia) can cause symptoms such as fatigue, weakness, pale or yellowish skin, shortness of breath, headaches, and a rapid heartbeat.

Yes, Vitamin B12 is essential for the body to produce healthy, mature red blood cells. A deficiency can prevent red blood cells from forming properly, leading to megaloblastic anemia.

To enhance iron absorption, combine iron-rich foods with sources of vitamin C. Additionally, avoid drinking coffee, tea, and consuming calcium-rich foods with your meals, as these can inhibit absorption.

Besides iron, vitamin B12, and folate, other important nutrients include vitamin C for iron absorption, copper for iron utilization, and vitamin A for mobilizing stored iron.

You should see a doctor if you experience persistent symptoms of anemia, such as unexplained fatigue, shortness of breath, or pale skin, that do not resolve within two weeks. A healthcare provider can diagnose the underlying cause and recommend appropriate treatment.