What vegetarian food increases blood levels? A guide to iron, B12, and folate

October 28, 2025 •

4 min read

According to the Heart and Stroke Foundation of Canada, vegetarian diets often contain higher intakes of key nutrients like fibre, folate, and antioxidants. But what vegetarian food increases blood levels, specifically regarding red blood cells and hemoglobin? The answer lies in focusing on key nutrients such as iron, vitamin B12, and folate, which are vital for a healthy blood count.

Quick Summary

This article outlines plant-based foods that boost red blood cell production by providing essential iron, vitamin B12, and folate. It details strategies for maximizing nutrient absorption and highlights how a well-planned vegetarian diet can support overall blood health and combat common deficiencies.

Key Points

Iron-Rich Legumes: Incorporate lentils, chickpeas, and beans into your meals, as they are excellent vegetarian sources of non-heme iron.
Combine Iron with Vitamin C: Pair iron-rich foods with vitamin C sources like citrus fruits and bell peppers to significantly increase iron absorption.
Don't Forget B12: Ensure adequate intake of vitamin B12 through fortified foods like cereals, nutritional yeast, and plant milks, or dairy products for lacto-ovo-vegetarians.
Boost Folate Daily: Add dark leafy greens, asparagus, and avocados to your diet to ensure you are getting enough folate for healthy blood cell production.
Use Smart Cooking Methods: Cook acidic foods in a cast-iron skillet to enhance the iron content of your meals naturally.
Avoid Inhibitors: Drink tea and coffee away from main meals, as the tannins can inhibit iron absorption.

Essential nutrients for building healthy blood

Red blood cells are crucial for transporting oxygen throughout the body, and their production depends on several key nutrients. For those following a vegetarian diet, it is essential to focus on these to maintain healthy blood levels.

Iron: The core of hemoglobin

Iron is the most well-known nutrient for blood health, as it is a central component of hemoglobin, the protein responsible for carrying oxygen. Plant-based, or non-heme, iron is less easily absorbed by the body than the heme iron found in meat, so vegetarians often need a higher intake and strategies to boost absorption.

Top vegetarian sources of iron include:

Legumes: Lentils, chickpeas, beans, and soybeans are excellent sources.
Leafy Greens: Spinach, kale, Swiss chard, and beet greens are packed with iron.
Nuts and Seeds: Pumpkin seeds, sesame seeds, cashews, and almonds are high in iron.
Fortified Grains: Many breakfast cereals, bread, and pasta are fortified with iron.
Dried Fruits: Raisins, dates, and dried apricots provide a concentrated source of iron.

Vitamin B12: Critical for red blood cell formation

Vitamin B12 is vital for the formation of healthy red blood cells and nerve function. Since B12 is primarily found in animal products, vegetarians, and especially vegans, must pay close attention to their intake from fortified foods and supplements.

Vegetarian sources of vitamin B12 include:

Dairy Products: Milk, cheese, and yogurt contain B12.
Eggs: Another natural source for lacto-ovo-vegetarians.
Fortified Nutritional Yeast: A popular, reliable source for vegans.
Fortified Plant-Based Milks and Cereals: Many non-dairy alternatives and breakfast cereals are fortified.

Folate (Vitamin B9): The blood cell builder

Folate, also known as vitamin B9, works alongside B12 to help the body produce and repair red blood cells and DNA. A deficiency can lead to anemia, so incorporating a daily source is essential.

Rich vegetarian sources of folate include:

Dark Leafy Greens: Spinach, kale, and other leafy greens.
Legumes: Lentils, chickpeas, and beans are high in folate.
Asparagus: A single cup of boiled asparagus can provide a significant portion of your daily needs.
Beets: Both the root and the greens contain good levels of folate.
Citrus Fruits: Oranges and grapefruits are excellent sources.

Optimizing nutrient absorption from vegetarian foods

Since non-heme iron absorption can be challenging, combining certain foods is key. Vitamin C is a powerful enhancer of non-heme iron absorption. Conversely, some foods can inhibit absorption, and timing your intake can make a difference.

Enhancers vs. Inhibitors of iron absorption


Feature	Enhancers of Absorption	Inhibitors of Absorption
Food Type	Vitamin C-rich fruits and vegetables (citrus, berries, bell peppers), Carotenoids (orange/yellow produce), Alliums (onions, garlic)	Tannins (tea, coffee), Polyphenols (chocolate), Phytates (grains, legumes)
Absorption Effect	Significantly boosts the body's ability to absorb non-heme iron.	Binds with iron, reducing the amount the body can absorb.
Best Practice	Combine iron-rich foods with a vitamin C source in the same meal, such as a lentil salad with lemon dressing or fortified cereal with strawberries.	Consume tea and coffee at least an hour before or after your iron-rich meals.
Tip	Cooking in a cast-iron skillet can also increase the iron content of your food.	Soaking and sprouting legumes and grains can reduce phytate levels.

Creating a blood-boosting vegetarian meal plan

To ensure your diet is effectively increasing your blood levels, a varied approach is best. A daily plan can incorporate these elements strategically.

Breakfast: Start with fortified cereal and a handful of strawberries, or scrambled tofu with spinach and bell peppers.
Lunch: A hearty lentil soup with a slice of whole-wheat sourdough bread. Add a side of citrus fruit to maximize absorption.
Snack: Dried apricots and pumpkin seeds are an iron-dense snack. Alternatively, enjoy a yogurt parfait with added nutritional yeast.
Dinner: A chickpea and spinach curry with a squeeze of lemon juice. Using a cast-iron pan for cooking can also add a small amount of extra iron.
Drinks: Ensure you are consuming tea or coffee between meals, not with them, to avoid hindering absorption. Consider a glass of orange juice with your meal instead.

Conclusion: A balanced approach for optimal health

By understanding and strategically incorporating key nutrients like non-heme iron, vitamin B12, and folate into your diet, vegetarians can effectively increase their blood levels naturally. Pairing iron-rich foods with absorption enhancers like Vitamin C, and being mindful of inhibitors, is crucial for success. A diverse, well-planned vegetarian diet not only supports healthy blood counts but also contributes to overall energy, vitality, and well-being. Remember to consult a healthcare professional before starting any new dietary routine or if you suspect a significant deficiency.

This article is for informational purposes and should not be considered medical advice. Always consult with a healthcare professional before making any dietary changes or starting supplements.

Frequently Asked Questions

To increase blood levels quickly, focus on iron-rich foods like lentils, pumpkin seeds, and fortified cereals, and pair them with a Vitamin C source, like orange juice or bell peppers, to maximize absorption.

Vegetarians can overcome lower absorption of non-heme iron by consuming vitamin C-rich foods with their meals, using a cast-iron skillet for cooking, and reducing intake of inhibitors like tea and coffee during meal times.

Dark leafy green vegetables are among the highest in iron. Excellent examples include spinach, kale, and Swiss chard.

Yes, fortified foods such as breakfast cereals, plant-based milks, and nutritional yeast are reliable and essential sources of nutrients like iron and vitamin B12 for vegetarians and vegans.

Yes, fruits are important. Citrus fruits, strawberries, and pomegranates are rich in Vitamin C, which helps absorb iron. Dried fruits like raisins and apricots are also concentrated sources of iron.

Since vitamin B12 is primarily in animal products, vegetarians should prioritize fortified foods like cereals, nutritional yeast, and some plant milks, or ensure they include dairy products and eggs in their diet.

The key nutrients for building healthy blood are iron, vitamin B12, and folate. A balanced vegetarian diet should be planned to include good sources of all three.