Red blood cells are vital for our health. They carry oxygen from our lungs to our tissues and remove waste products from our bodies. When we don’t have enough red blood cells, we can experience fatigue, weakness, and shortness of breath.
There are many different causes of anemia, including iron deficiency, vitamin B12 deficiency, and folate deficiency. Eating a healthy diet that is rich in iron, vitamin B12, and folate can help to prevent and treat anemia.
Here are 10 foods that can help to increase red blood cells:
- Liver is one of the best sources of iron. A 3-ounce serving of liver contains about 6.5 milligrams of iron, which is more than 100% of the recommended daily value. Liver is also a good source of vitamin B12 and folate.
- Red meat is another good source of iron. A 3-ounce serving of red meat contains about 3 milligrams of iron, which is about 50% of the recommended daily value. Red meat is also a good source of vitamin B12.
- Seafood is a good source of iron and vitamin B12. A 3-ounce serving of seafood contains about 2 milligrams of iron and 2 micrograms of vitamin B12.
- Beans are a good source of iron and folate. A 1-cup serving of beans contains about 3 milligrams of iron and 100 micrograms of folate.
- Lentils are a good source of iron, folate, and vitamin B6. A 1-cup serving of lentils contains about 6 milligrams of iron, 90 micrograms of folate, and 1 milligram of vitamin B6.
- Spinach is a good source of iron, folate, and vitamin C. A 1-cup serving of spinach contains about 3 milligrams of iron, 150 micrograms of folate, and 30 milligrams of vitamin C.
- Broccoli is a good source of iron, folate, and vitamin C. A 1-cup serving of broccoli contains about 1 milligram of iron, 100 micrograms of folate, and 50 milligrams of vitamin C.
- Brussels sprouts are a good source of iron, folate, and vitamin C. A 1-cup serving of Brussels sprouts contains about 2 milligrams of iron, 110 micrograms of folate, and 40 milligrams of vitamin C.
- Asparagus is a good source of iron, folate, and vitamin K. A 1-cup serving of asparagus contains about 1 milligram of iron, 120 micrograms of folate, and 100 micrograms of vitamin K.
- Beets are a good source of iron, folate, and vitamin C. A 1-cup serving of beets contains about 2 milligrams of iron, 100 micrograms of folate, and 60 milligrams of vitamin C.
How to Get More Iron in Your Diet
If you are not getting enough iron in your diet, you may need to take an iron supplement. Iron supplements are available over-the-counter or by prescription.
It is important to talk to your doctor before taking an iron supplement. Too much iron can be harmful, so it is important to take the correct dosage.
Other Ways to Increase Red Blood Cells
In addition to eating a healthy diet, there are other things you can do to increase your red blood cell count. These include:
- Getting regular exercise. Exercise helps to increase the production of red blood cells.
- Donating blood. Donating blood removes some of your red blood cells, but your body will quickly produce new ones.
- Taking erythropoietin. Erythropoietin is a hormone that stimulates the production of red blood cells. Erythropoietin is available as a prescription medication.
Conclusion
Eating a healthy diet and following these other tips can help you to increase your red blood cell count and improve your overall health.
Tables
Table 1: Iron Content of Selected Foods
| Food | Serving Size | Iron (mg) | % DV |
|---|---|---|---|
| Liver | 3 oz | 6.5 | 100% |
| Red meat | 3 oz | 3 | 50% |
| Seafood | 3 oz | 2 | 33% |
| Beans | 1 cup | 3 | 50% |
| Lentils | 1 cup | 6 | 100% |
| Spinach | 1 cup | 3 | 50% |
| Broccoli | 1 cup | 1 | 17% |
| Brussels sprouts | 1 cup | 2 | 33% |
| Asparagus | 1 cup | 1 | 17% |
| Beets | 1 cup | 2 | 33% |
Table 2: Vitamin B12 Content of Selected Foods
| Food | Serving Size | Vitamin B12 (mcg) | % DV |
|---|---|---|---|
| Liver | 3 oz | 84 | 1400% |
| Red meat | 3 oz | 2 | 33% |
| Seafood | 3 oz | 2 | 33% |
| Beans | 1 cup | 0 | 0% |
| Lentils | 1 cup | 0 | 0% |
| Spinach | 1 cup | 0 | 0% |
| Broccoli | 1 cup | 0 | 0% |
| Brussels sprouts | 1 cup | 0 | 0% |
| Asparagus | 1 cup | 0 | 0% |
| Beets | 1 cup | 0 | 0% |
Table 3: Folate Content of Selected Foods
| Food | Serving Size | Folate (mcg) | % DV |
|---|---|---|---|
| Liver | 3 oz | 210 | 53% |
| Red meat | 3 oz | 25 | 6% |
| Seafood | 3 oz | 25 | 6% |
| Beans | 1 cup | 100 | 25% |
| Lentils | 1 cup | 90 | 23% |
| Spinach | 1 cup | 150 | 38% |
| Broccoli | 1 cup | 100 | 25% |
| Brussels sprouts | 1 cup | 110 | 28% |
| Asparagus | 1 cup | 120 | 30% |
| Beets | 1 cup | 100 | 25% |
Table 4: Recommended Daily Intake of Iron, Vitamin B12, and Folate
| Nutrient | Recommended Daily Intake |
|---|---|
| Iron | 8 mg for men, 18 mg for women |
| Vitamin B12 | 2.4 mcg |
| Folate | 400 mcg |
