Nutrition Diet: What Drink Increases Red Blood Cells?

October 8, 2025 •

5 min read

According to the World Health Organization, iron deficiency is the most common and widespread nutritional deficiency globally, leading to a condition known as anemia. A core component of a healthy Nutrition Diet, knowing what drink increases red blood cells can be a simple yet effective strategy to address this deficiency and boost overall blood health. Incorporating nutrient-dense beverages into your daily routine can significantly aid the body's production of hemoglobin and red blood cells.

Quick Summary

Several drinks can boost red blood cell production by providing essential iron and aiding its absorption. Key ingredients include beetroot, spinach, pomegranate, and Vitamin C-rich fruits. Smoothies and juices made from these foods offer a natural way to support healthy hemoglobin levels and combat nutrient deficiencies.

Key Points

Beetroot juice is a top choice: It is rich in iron, folate, and nitrates, all of which support red blood cell production.
Vitamin C enhances iron absorption: Pairing iron-rich drinks, especially plant-based ones, with a source of vitamin C like orange or lemon juice significantly boosts absorption.
Green smoothies offer powerful nutrients: Blending leafy greens like spinach or kale with fruits provides a natural and potent source of iron and vitamins.
Avoid coffee and tea with meals: Tannins and polyphenols in coffee and tea can block iron absorption, so it's best to drink them at other times.
Pomegranate juice is an antioxidant powerhouse: Rich in iron and vitamin C, pomegranate juice stimulates red blood cell production and supports heart health.
Dates and sesame seeds are also beneficial: Dates, especially when prepared as an elixir, and black sesame seeds are traditional remedies for boosting iron and hemoglobin levels.
Combine with a balanced diet: Drinks are a helpful supplement, but should be combined with a comprehensive diet rich in iron-fortified foods, meat, and legumes for best results.

The Importance of Red Blood Cells and Hemoglobin

Red blood cells, or erythrocytes, are crucial for transporting oxygen from the lungs to the rest of the body's tissues. A protein called hemoglobin, which is rich in iron, is responsible for this vital function. When the body doesn't produce enough healthy red blood cells, a person develops anemia, a condition that can cause fatigue, weakness, shortness of breath, and headaches. A healthy diet rich in specific vitamins and minerals, especially iron, is essential for maintaining adequate red blood cell levels.

Key Nutrients for Red Blood Cell Production

While iron is the primary mineral needed to produce hemoglobin, other nutrients play a critical role. Folate, or vitamin B9, and vitamin B12 are also necessary for the production of healthy red blood cells. Perhaps most importantly, vitamin C significantly improves the absorption of non-heme iron—the type found in plant-based foods. This means pairing your iron-rich greens with a citrus fruit can dramatically increase its effectiveness.

What Drink Increases Red Blood Cells? - Your Nutritional Options

Incorporating specific drinks and smoothies into your daily regimen is an excellent and natural way to support red blood cell production. Below are some of the most effective options:

Iron-Rich Juices and Smoothies

Beetroot Juice: Often called a "hemoglobin hero," beetroot is rich in iron, folate, and nitrates. Studies have shown that regular consumption can help increase hemoglobin levels. For best results, mix it with a splash of lemon or orange juice to maximize iron absorption.
Pomegranate Juice: This delicious juice is packed with iron, vitamin C, and antioxidants. These components work together to stimulate red blood cell production and improve overall blood health.
Green Smoothies: Blending dark leafy greens like spinach or kale with vitamin C-rich fruits creates a powerful iron-boosting drink. For example, a spinach and pineapple smoothie combines non-heme iron with a strong absorption enhancer. Other excellent additions include Swiss chard, parsley, and celery.
Prune Juice: Made from dried plums, prune juice is a notable source of iron and fiber. A 240ml serving can provide a decent percentage of your daily iron needs, making it a valuable dietary supplement.
Dates and Milk Elixir: This traditional remedy involves soaking dates overnight in milk or a plant-based alternative. Dates are loaded with iron and copper, both of which support red blood cell formation.
Black Sesame Seeds Elixir: Soaking and grinding black sesame seeds into a paste and mixing it with water or milk creates a potent tonic. These seeds are a source of iron and other healthy minerals that support hemoglobin levels.
Wheatgrass Juice: Referred to as “green blood,” wheatgrass is rich in chlorophyll, which has a similar molecular structure to hemoglobin. This can provide a strong, natural boost to hemoglobin levels.

Juice Recipes to Boost Your RBCs

Creating your own juices and smoothies at home ensures freshness and maximizes nutrient content. Here are a few popular recipes:

ABC (Apple, Beetroot, Carrot) Juice: Blend 1 medium beetroot, 1 medium apple, and 1 medium carrot. Add a small wedge of lemon to help with iron absorption. This is a powerful, antioxidant-rich blend.
Spinach and Raspberry Smoothie: Combine 1 cup of fresh spinach, 2 cups of raspberries, and 2 tablespoons of cashew butter with water or coconut water. This offers multiple sources of non-heme iron.
Pomegranate and Date Smoothie: Blend 1 cup of fresh pomegranate seeds, 3-4 pitted dates, and a handful of raisins with a cup of water or milk. This combination provides a strong dose of iron and vitamin C.

What to Avoid for Better Iron Absorption

Certain substances can interfere with the body's ability to absorb iron. If you are trying to increase your red blood cell count, you should be mindful of these dietary choices:

Coffee and Tea: These beverages contain tannins and polyphenols that can significantly inhibit iron absorption. It is best to avoid drinking coffee or tea around the time you consume iron-rich foods or drinks.
Calcium-Rich Foods and Supplements: While essential for bone health, calcium can interfere with iron absorption if consumed in large quantities alongside iron-rich meals. This includes dairy products like milk and cheese.
Red Wine: The polyphenols in wine can also block iron absorption, similar to coffee and tea.

Comparison of Iron-Boosting Drinks


Drink	Primary Nutrient	Key Benefits	Best For	Considerations
Beetroot Juice	Iron, Folate, Vitamin C	Boosts hemoglobin, improves blood flow	Anyone with anemia, especially with added vitamin C	Some find the earthy taste strong
Pomegranate Juice	Iron, Vitamin C, Antioxidants	Stimulates RBC production, supports heart health	General blood health, antioxidant boost	Can be high in sugar if not 100% pure
Spinach Smoothie	Iron, Vitamin C (if added), Folate	Good for vegetarians, versatile	Plant-based diets, incorporating more greens	Needs vitamin C source for optimal absorption
Prune Juice	Iron, Fiber	Aids digestion, boosts energy levels	Iron and digestive support	High sugar content; moderation is key
Dates and Milk	Iron, Copper	Traditional remedy, provides energy	Iron and calcium boost (separate consumption recommended)	Can inhibit absorption if consumed with high-calcium milk
Orange Juice	Vitamin C	Maximizes non-heme iron absorption	Pairing with other iron-rich drinks or meals	High in sugar; choose 100% juice

How to Build a Balanced Iron-Rich Diet

While drinks can be a convenient supplement, they are not a substitute for a comprehensive and balanced diet. Consider these tips for a holistic approach:

Pair Nutrients Wisely: Always combine plant-based, non-heme iron sources (like leafy greens, lentils, and seeds) with vitamin C-rich foods or drinks to maximize absorption.
Use Cast Iron Cookware: Cooking in a cast iron pan can naturally increase the iron content of your food.
Consult a Professional: Always speak with a doctor or registered dietitian before making significant dietary changes, especially if you have a medical condition like anemia.

Conclusion

Making informed choices about your fluid intake is a proactive way to support your body’s red blood cell production and overall health. Incorporating nutrient-rich drinks like beetroot, pomegranate, or green smoothies, especially when combined with vitamin C, can effectively boost hemoglobin levels and combat the fatigue and weakness associated with anemia. By understanding the role of key nutrients and being mindful of substances that hinder absorption, you can optimize your Nutrition Diet to keep your blood count healthy and your energy levels high.

For more information on the critical role of Vitamin C in iron absorption, you can refer to the detailed factsheet on iron supplements and diet from the University Hospital Southampton.

Frequently Asked Questions

Beetroot juice, particularly when paired with a vitamin C source like carrot or orange juice, is considered one of the best for increasing red blood cells due to its high content of iron and folate.

Yes, orange juice is an excellent source of vitamin C, which significantly improves the absorption of plant-based iron (non-heme iron).

Yes, excessive calcium in milk can inhibit iron absorption. It is recommended to avoid consuming milk or other calcium-rich foods at the same time as iron supplements or iron-rich foods.

While it can vary depending on the deficiency, regular consumption of nutrient-rich drinks can show improvement in hemoglobin levels in as little as 3–4 weeks. Noticeable changes may take longer, and results are best seen as part of an overall balanced diet.

Both are excellent, but beetroot juice is often cited as a more direct hemoglobin booster due to its high iron and folate content. Pomegranate is also a great choice, rich in iron and vitamin C, which helps with absorption.

It is wise to limit or avoid coffee and tea around mealtimes, as the tannins and polyphenols they contain can significantly inhibit iron absorption from your food and drinks.

Yes, some juices and plant-based milks are fortified with iron and other essential nutrients. Checking product labels for added iron is a good way to supplement your intake.