What Can You Eat to Bring Up Red Blood Cells?

January 7, 2026 •

3 min read

According to the World Health Organization, iron deficiency is the most common cause of anemia, a condition where the body lacks enough healthy red blood cells. Optimizing your diet with specific nutrients is a foundational step toward improving your red blood cell count and boosting overall energy.

Quick Summary

Boosting your red blood cell count involves consuming foods rich in key nutrients like iron, vitamin B12, and folate. A balanced diet incorporating animal proteins, leafy greens, and fortified grains helps support your body's natural blood production process.

Key Points

Iron is Essential: Iron is the building block of hemoglobin, the protein in red blood cells that carries oxygen. Eat iron-rich foods to boost your red blood cell count.
B Vitamins are Crucial: Vitamin B12 and folate (B9) are necessary for the formation and maturation of new red blood cells in your bone marrow.
Pair Non-Heme Iron with Vitamin C: To maximize the absorption of iron from plant-based foods, consume them alongside foods high in vitamin C, such as oranges or bell peppers.
Distinguish Heme vs. Non-Heme Iron: Heme iron from animal products is absorbed more efficiently than non-heme iron from plant sources. A balanced intake of both is beneficial.
Lifestyle Affects Blood Health: Regular exercise, proper hydration, and limiting alcohol consumption also support the body's red blood cell production and overall blood health.
Be Mindful of Absorption Inhibitors: Certain substances in coffee, tea, and calcium-rich foods can hinder iron absorption. Consider timing your intake of these items away from iron-heavy meals.
Dietary Strategies Are a First Step: While diet can significantly help, persistent low red blood cell counts require medical consultation to rule out underlying health conditions.

Understanding Red Blood Cells

Red blood cells, also known as erythrocytes, are the body's primary transporters of oxygen from the lungs to all tissues. A protein called hemoglobin, which contains iron, is responsible for this vital oxygen-carrying function. When the red blood cell count is low, a condition known as anemia, the body's tissues may not receive enough oxygen, leading to fatigue, weakness, and other health issues.

Essential Nutrients for Red Blood Cell Production

To support the production of healthy red blood cells, your body requires a consistent intake of several key nutrients. Deficiencies in these nutrients are often the root cause of low red blood cell counts.

Iron: The Building Block of Hemoglobin

Iron is the most critical mineral for red blood cell health. It's a fundamental component of hemoglobin, and a lack of iron directly hinders the body's ability to produce oxygen-carrying blood cells. Iron from animal sources (heme iron) is more easily absorbed than iron from plant sources (non-heme iron).

Vitamin B12: Crucial for Maturation

Vitamin B12 is vital for the proper formation and maturation of red blood cells in the bone marrow. A deficiency can lead to a type of anemia called megaloblastic anemia, where red blood cells are abnormally large and immature. B12 is found primarily in animal products, making it a key concern for vegans and vegetarians.

Folate (Vitamin B9): Essential for Production

Folate, also known as vitamin B9, works with vitamin B12 to produce new blood cells. It is essential for DNA synthesis within the bone marrow, ensuring healthy cell division. A deficiency can also cause megaloblastic anemia.

Vitamin C and Copper: Supporting Absorption and Synthesis

While not directly involved in blood cell formation, other nutrients play a crucial supporting role. Vitamin C significantly enhances the absorption of non-heme iron from plant-based foods. Copper helps the body utilize iron efficiently in the hemoglobin synthesis process.

Foods to Incorporate into Your Diet

To proactively boost your red blood cell count, focus on integrating a variety of nutrient-dense foods into your meals.

Iron-Rich Foods:

Heme Iron (animal-based): Red meat (beef, lamb), poultry, liver, and seafood like oysters and clams.
Non-Heme Iron (plant-based): Spinach, lentils, beans, fortified cereals, tofu, and pumpkin seeds.

Vitamin B12 Foods:

Beef, chicken, and other meats.
Eggs and dairy products (milk, yogurt, cheese).
Fortified cereals and nutritional yeast.

Folate (Vitamin B9) Foods:

Dark leafy greens (spinach, kale, romaine lettuce).
Legumes (lentils, black beans, peas).
Avocado, asparagus, and citrus fruits.
Fortified grains and enriched bread.

Foods Rich in Vitamin C and Copper:

Vitamin C: Citrus fruits, strawberries, bell peppers, broccoli, and tomatoes.
Copper: Shellfish, nuts, whole grains, and dark chocolate.

Heme vs. Non-Heme Iron: A Comparison Table

Understanding the difference between the two forms of iron can help you maximize absorption from your diet.


Feature	Heme Iron	Non-Heme Iron
Source	Animal products (meat, poultry, fish)	Plant and fortified foods (legumes, vegetables, grains)
Absorption Rate	High (20–30%)	Lower (3–5%)
Absorption Boosters	Not needed for high absorption	Vitamin C is essential to maximize absorption
Absorption Inhibitors	Minimal	Tannins (tea/coffee), calcium, phytates (in grains)
Example Foods	Beef, liver, clams	Spinach, lentils, fortified cereal

Lifestyle Factors for Optimal Blood Health

Beyond diet, several lifestyle changes can support healthy red blood cell production:

Stay Hydrated: Proper hydration is essential for overall blood volume and flow.
Exercise Regularly: Regular physical activity increases the body's demand for oxygen, which stimulates the production of more red blood cells.
Limit Alcohol: Excessive alcohol consumption can negatively impact nutrient absorption and damage organs essential for blood cell production.
Avoid Iron Inhibitors: Limit your intake of coffee, tea, and high-calcium dairy products around meals rich in non-heme iron to enhance absorption.
Use Cast-Iron Cookware: Cooking with cast-iron pans can infuse food with additional iron, particularly when preparing acidic dishes like tomato sauce.

Conclusion

Bringing up your red blood cell count is a goal that can be effectively managed through strategic dietary and lifestyle choices. By focusing on a diet rich in iron, vitamin B12, and folate, supported by complementary nutrients like vitamin C and copper, you can naturally boost your body's ability to produce healthy, oxygen-carrying blood cells. While dietary changes are powerful, it is always best to consult a healthcare provider for a proper diagnosis and personalized plan, especially if you suspect an underlying health condition. For more information on iron deficiency and other related health topics, you can explore resources from reputable sources like the Cleveland Clinic.

This article provides general information and is not a substitute for professional medical advice.

Frequently Asked Questions

The most important nutrients for increasing red blood cells are iron, vitamin B12, and folate (vitamin B9). Iron is a core component of hemoglobin, while B12 and folate are essential for red blood cell formation and maturation.

Excellent sources of iron include lean red meat, liver, poultry, seafood, lentils, beans, spinach, and fortified cereals. Animal-based (heme) iron is absorbed more readily than plant-based (non-heme) iron.

To improve iron absorption from non-heme sources, pair them with foods rich in vitamin C. Examples include eating spinach with a side of oranges or adding bell peppers to your bean salad.

It's best to limit or time the consumption of certain foods that can inhibit iron absorption. These include coffee, tea, and high-calcium dairy products, especially around iron-rich meals.

Yes, vegetarian and vegan options include lentils, beans, tofu, dark leafy greens, fortified cereals, and nutritional yeast. Those on these diets must be vigilant about B12 intake, often requiring fortified foods or supplements.

Yes, regular exercise can stimulate the body to produce more red blood cells in response to the increased demand for oxygen. This is a natural way to support blood health alongside a nutritious diet.

You should see a doctor if you experience persistent symptoms of anemia, such as fatigue, dizziness, or weakness. A healthcare provider can provide a proper diagnosis and determine the best course of action, which may include dietary changes, supplements, or further treatment.

Yes, cooking food in a cast-iron skillet can increase the iron content of your meals. This effect is most significant when preparing acidic foods, like tomato sauce, which draw out more iron from the pan.