Which Food Increases Red Blood Cell Count? A Complete Nutritional Guide

January 5, 2026 •

3 min read

According to the National Institutes of Health, iron deficiency is a prevalent nutritional issue globally, with data indicating a decrease in dietary iron intake over time in some populations. Optimizing your diet with specific nutrients is crucial for supporting red blood cell production, which ensures proper oxygen transport throughout the body.

Quick Summary

A balanced diet focused on key nutrients is essential for healthy red blood cell production. Consuming foods rich in iron, vitamin B12, folate, and other supporting vitamins can help maintain optimal blood health.

Key Points

Prioritize Iron-Rich Foods: Include both heme iron from animal sources like meat and seafood, and non-heme iron from plant sources like legumes and leafy greens, for optimal red blood cell production.
Maximize Iron Absorption: Always pair non-heme iron sources with Vitamin C-rich foods, such as citrus fruits or bell peppers, to significantly enhance absorption.
Include B Vitamins: Ensure adequate intake of Vitamin B12 from animal products or fortified foods and folate (Vitamin B9) from greens and legumes, as both are crucial for forming healthy red blood cells.
Watch Your Beverage Intake: Avoid drinking tea, coffee, or milk with iron-rich meals, as tannins and calcium can inhibit iron absorption.
Consult a Professional for Deficiencies: While diet is key, if you have diagnosed anemia, always follow a healthcare provider's advice, which may include iron supplements.
Embrace a Balanced Diet: The most effective strategy is a varied diet, not focusing on a single food, to ensure all necessary co-factors like copper and Vitamin A are also included.

Understanding the Role of Red Blood Cells

Red blood cells (RBCs) carry oxygen using hemoglobin, a protein containing iron. A low count, known as anemia, can cause fatigue. Nutritional deficiencies are a common cause, and diet can provide the necessary materials for healthy RBC production.

The Key Nutrients for Red Blood Cell Production

Several vitamins and minerals are vital for RBC health. Prioritizing foods rich in these nutrients supports a healthy blood count.

Iron: The Building Block of Hemoglobin

Iron is crucial for hemoglobin. Heme iron from animal products is better absorbed than non-heme iron from plants.

Foods high in iron include:

Organ meats, red meat, poultry, and seafood (heme iron)
Beans, legumes, dark leafy greens, nuts, seeds, and fortified grains (non-heme iron)

Vitamin B12: Essential for Cell Formation

Vitamin B12 is vital for RBC formation and nerve function. Deficiency can cause large, misshapen RBCs. Found mainly in animal products.

Excellent sources of Vitamin B12 include:

Meat, fish, dairy, and eggs
Nutritional yeast and some fortified cereals

Folate (Vitamin B9): Crucial for DNA Synthesis

Folate is needed for DNA synthesis and cell division, including RBC production. Deficiency impairs RBC maturation and can cause anemia.

Foods rich in folate include:

Dark leafy greens, legumes, and citrus fruits
Nuts, seeds, beef liver, and fortified grains

Copper: Aids Iron Utilization

Copper helps the body use iron and is essential for incorporating iron into hemoglobin.

Sources of copper include:

Shellfish, organ meats, nuts, seeds, mushrooms, and dark chocolate

Vitamin C: The Iron Absorption Booster

Vitamin C enhances the absorption of non-heme iron from plant foods.

Foods high in Vitamin C include:

Citrus fruits, berries, bell peppers, broccoli, and tomatoes

Comparison of Heme and Non-Heme Iron

Understanding the difference helps optimize iron intake.


Feature	Heme Iron	Non-Heme Iron
Source	Animal-based foods	Plant-based foods, eggs, dairy
Absorption Rate	Highly absorbed (up to 30%)	Less efficiently absorbed (2-10%)
Dietary Inhibitors	Minimally affected	Inhibited by phytates, calcium, tannins
Absorption Enhancers	Not significantly needed	Enhanced by Vitamin C and heme iron

Enhancing Absorption and What to Avoid

To maximize benefits:

Pair smartly: Combine non-heme iron with Vitamin C.
Limit inhibitors: Avoid coffee, tea, milk, or calcium supplements with iron-rich meals.
Use cast iron: Cooking acidic foods can add iron.
Stay hydrated: Supports blood volume and circulation.

A Balanced Approach to Healthy Blood

Increasing RBC count requires a balanced diet with lean meats, fruits, vegetables, whole grains, and legumes. For diagnosed deficiencies like iron-deficiency anemia, consult a healthcare provider, who may recommend supplementation. A balanced diet benefits overall health, not just RBCs.

For more information on Vitamin B12, visit the NIH Office of Dietary Supplements: Vitamin B12 - Consumer - NIH Office of Dietary Supplements

Foods That Increase Red Blood Cell Count: A Summary

To support red blood cell count and overall energy, incorporate foods rich in iron, B12, folate, copper, and Vitamin C into your diet. This includes various animal products like organ meats, red meat, poultry, and seafood, as well as plant-based options such as legumes, dark leafy greens, nuts, seeds, fortified grains, citrus fruits, and berries. Consult a healthcare professional before making significant dietary changes, especially if you suspect a nutritional deficiency.

Frequently Asked Questions

There is no 'fastest' way, but combining a diet rich in iron, B12, and folate with regular exercise and staying hydrated can support red blood cell production most effectively. For diagnosed deficiencies, a doctor may recommend supplements.

Yes, because non-heme iron from plant-based foods is less absorbable than heme iron from animal sources, vegetarians and vegans may need up to 1.8 times more iron. Combining non-heme iron with Vitamin C is key.

Beetroot juice is often cited for its potential to support blood health, but it's not a direct iron source. It can be part of a healthy diet, alongside other nutrient-dense foods like leafy greens and legumes.

For mild deficiencies, dietary changes may be enough. However, in cases of severe anemia, supplements might be necessary under a doctor's supervision. Supplements can have side effects and should not be overused.

Vitamin C enhances the absorption of non-heme iron, making it more bioavailable. This is particularly important for those relying on plant-based iron sources.

Limit your intake of foods and drinks that inhibit iron absorption, such as coffee, tea, and excessive dairy products, especially around mealtime when you are consuming iron-rich foods.

Yes, cooking food in a cast-iron skillet can increase the iron content of your meals, particularly with acidic foods. This is a small but helpful way to boost intake.

Copper helps the body access and utilize iron, a vital component of hemoglobin. Vitamin A supports red blood cell production and helps the body release stored iron.