Which Food Makes Blood Increase? A Comprehensive Guide to Boosting Your Blood Count Naturally

December 15, 2025 •

4 min read

According to the World Health Organization, iron deficiency is the most common cause of anemia, affecting up to half of all cases worldwide. Understanding which food makes blood increase is a key step in preventing and managing low blood counts through informed dietary choices.

Quick Summary

This article explores foods rich in iron, vitamin B12, and folate to naturally boost your blood count. Learn how combining key nutrients can support healthy red blood cell production and function.

Key Points

Iron-Rich Diet: Increase your intake of both heme iron (from meat) and non-heme iron (from plants) to support hemoglobin production.
Vitamin C Pairing: Always consume non-heme iron-rich foods with a source of Vitamin C to dramatically boost absorption.
B12 and Folate are Essential: Ensure adequate intake of Vitamin B12 and folate, found in leafy greens, legumes, and animal products, for proper red blood cell formation.
Combine with Caution: Be mindful of absorption inhibitors like coffee, tea, and dairy, especially during meals with iron-rich foods.
Eat a Varied Diet: The best approach is a balanced diet including lean meats, leafy greens, fortified cereals, legumes, and citrus fruits for comprehensive blood-boosting support.

Essential Nutrients for a Healthy Blood Count

To increase your blood count, focusing on key nutrients is crucial. Blood health, specifically the production of red blood cells (erythrocytes) and hemoglobin, is dependent on an adequate supply of iron, Vitamin B12, and folate. Other nutrients, like Vitamin C and copper, play supporting roles in absorption and utilization.

Iron: The Building Block of Hemoglobin

Iron is central to blood production because it is an essential component of hemoglobin, the protein in red blood cells that carries oxygen throughout the body. The body absorbs two types of iron from food: heme and non-heme iron.

Heme iron: Found in animal products, this type of iron is readily absorbed by the body. Excellent sources include:
- Lean Red Meat: Beef, lamb, and other red meats.
- Organ Meats: Liver, in particular, is extremely high in heme iron.
- Poultry: Chicken and turkey.
- Seafood: Fish like salmon and tuna, as well as shellfish.
Non-heme iron: Found in plant-based sources and animal products, non-heme iron is not absorbed as efficiently as heme iron. Vegetarians and vegans must consume nearly twice as much dietary iron to compensate. Good sources include:
- Legumes and Beans: Lentils, chickpeas, and kidney beans.
- Dark Leafy Greens: Spinach, kale, and broccoli.
- Nuts and Seeds: Pumpkin seeds, sesame seeds, almonds.
- Fortified Grains: Iron-fortified breakfast cereals and breads.
- Dried Fruits: Raisins, dates, and dried apricots.

The Importance of Vitamins B12 and Folate

While iron is critical, the body also requires B vitamins for proper red blood cell formation. A deficiency in either Vitamin B12 or folate (Vitamin B9) can lead to different types of anemia, independent of iron levels.

Vitamin B12: This vitamin is vital for the maturation of red blood cells. It is primarily found in animal products, making supplementation a consideration for vegans and some vegetarians. Food sources include:
- Meat and poultry.
- Eggs.
- Dairy products like milk, cheese, and yogurt.
- Fortified cereals and nutritional yeast.
Folate (B9): Crucial for the production of heme, the part of hemoglobin that carries oxygen. Foods rich in folate include:
- Leafy green vegetables.
- Legumes and beans.
- Avocado.
- Citrus fruits.
- Liver.

Other Supportive Nutrients

Vitamin C: This powerhouse vitamin significantly enhances the absorption of non-heme iron from plant-based foods. Pairing a vitamin C-rich food with an iron-rich one is a simple and effective dietary strategy. Sources include citrus fruits, bell peppers, strawberries, and broccoli.
Copper: This mineral helps the body absorb iron and contributes to hemoglobin synthesis. Oysters, mushrooms, and nuts are good sources.
Vitamin A and Beta-Carotene: Helps to mobilize iron stored in the body for use in red blood cell production. Found in carrots, sweet potatoes, and squash.

Dietary Strategies to Maximize Absorption

For those with low blood counts, dietary habits can significantly impact how well the body uses the nutrients it receives. Optimizing absorption is just as important as increasing intake.

Pairing for Absorption: To maximize the uptake of non-heme iron, consume it alongside a source of vitamin C. For example, have a spinach salad with citrus dressing or enjoy a handful of almonds with a glass of orange juice.
Cooking with Cast Iron: Using cast-iron cookware can naturally increase the iron content of foods, particularly acidic ones.
Mindful Timing: Avoid consuming certain substances near mealtimes when eating iron-rich foods. This includes tea, coffee, and calcium-rich dairy products, as they can inhibit iron absorption.

Comparison of Heme vs. Non-Heme Iron Sources


Feature	Heme Iron	Non-Heme Iron
Primary Source	Animal products (meat, poultry, fish)	Plant-based foods (legumes, greens, nuts)
Absorption Rate	Higher and more readily absorbed	Lower and influenced by other dietary factors
Typical Daily Intake	Accounts for a smaller portion of daily iron intake for most people	Accounts for a larger portion of daily iron intake
Absorption Inhibitors	Less affected by absorption-inhibiting compounds	Can be inhibited by phytates, tannins, and calcium
Absorption Enhancers	Does not require enhancers for good absorption	Enhanced significantly by Vitamin C

Conclusion: A Balanced Plate for Optimal Blood Health

Ultimately, a varied diet rich in key vitamins and minerals is the most effective approach for those asking which food makes blood increase. Combining heme and non-heme iron sources, ensuring adequate intake of Vitamin B12 and folate, and strategically pairing foods with Vitamin C are all essential steps. Regular exercise, managing stress, and avoiding excessive alcohol also support overall blood health. For persistent symptoms or diagnosed anemia, consulting a healthcare professional is crucial, as dietary changes may need to be complemented with medical treatment. A well-rounded diet is a powerful tool in naturally supporting and maintaining healthy blood levels.

For more detailed information on specific nutrients, refer to authoritative health resources like the National Institutes of Health (NIH) Office of Dietary Supplements: https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/.

Frequently Asked Questions

Pomegranate, apples, and watermelon are often recommended as some of the best fruits to help increase hemoglobin levels naturally, as they are rich in iron and other beneficial nutrients.

If you have low hemoglobin, limit or avoid excessive consumption of tea, coffee, and calcium-rich dairy products with meals, as they can interfere with iron absorption.

Yes, beetroot is very effective. It is a good source of iron, folate, and Vitamin C, all of which contribute to increasing hemoglobin levels and regenerating red blood cells.

Vegetarians can increase their blood count by focusing on non-heme iron sources like lentils, dark leafy greens, nuts, and fortified cereals, and pairing them with Vitamin C-rich foods to enhance absorption.

The fastest way involves a combination of strategies: consuming iron-rich foods like red meat and liver, pairing non-heme iron with Vitamin C, and having regular intake of folate and B12 sources. Consulting a doctor for supplements may be necessary in severe cases.

Yes, eggs are a good source of protein, iron, and Vitamin B12, all of which support healthy blood cell production and can contribute to increasing hemoglobin levels.

Leafy green vegetables like spinach and kale are excellent. Other beneficial vegetables include beetroot, broccoli, and sweet potatoes, which provide a range of blood-supporting nutrients.