Red blood cells play a vital role in our bodies as they carry oxygen from the lungs to other parts of the body. If you have low red blood cells, you may feel fatigued, weak, and run down.

Anemia is a common condition wherein a person has a deficiency of red blood cells or of hemoglobin in the blood, resulting in pallor and weariness.

Fortunately, there are foods that can boost your red blood cells naturally. By making some simple dietary changes, you may be able to increase your red blood cell count and feel more energetic. Here are the top foods to boost your red blood cells.

Iron-rich Foods

Iron is one of the most crucial nutrients that helps to boost production of red blood cells. It helps to ensure that the red blood cells are carrying oxygen effectively throughout the body. Foods high in iron include:.

1. Red meat – beef, lamb, and liver
2. Seafood – clams, oysters, tuna, and shrimp
3. Poultry – chicken and turkey
4. Beans and legumes – chickpeas, lentils, and soybeans
5. Seeds and nuts – pumpkin seeds, pistachios, and almonds
6. Dark leafy greens – spinach, kale, and collard greens

Vitamin C Foods

Vitamin C is essential for the absorption of iron in the body. By consuming foods high in vitamin C, you can help to ensure that your body is utilizing the iron you eat effectively. Some of the richest sources of vitamin C include:.

1. Citrus fruits – oranges, lemons, limes, and grapefruits
2. Kiwi fruit
3. Strawberries
4. Papaya
5. Guava
6. Mango

Folate-rich Foods

Folic acid is necessary for the production of red blood cells, and a deficiency can lead to anemia. Foods that are high in folic acid include:.

1. Leafy greens – spinach, romaine lettuce, and collard greens
2. Liver
3. Beans and legumes – lentils, kidney beans, and chickpeas
4. Avocado
5. Fortified grains – breads, cereals, and pasta

Vitamin B12 Foods

Vitamin B12 is one of the essential vitamins for the production of red blood cells. If your diet is low in vitamin B12, you can develop a deficiency that can result in anemia. Foods high in vitamin B12 include:.

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1. Liver
2. Shellfish – clams, oysters, and mussels
3. Red meat – beef, lamb, and venison
4. Eggs
5. Fortified cereals and milk alternatives

Don’t Forget Fluids

Drinking enough fluids, particularly water, is just as important as eating the right foods. Since our body is made up of mostly water, staying hydrated helps our red blood cells to travel throughout the body more smoothly.

If you are dehydrated, your body may not have enough fluid to produce enough red blood cells. So, it is necessary to drink enough fluids in a day.

Avoid Certain Foods

Some foods can reduce the production of red blood cells in the body. These foods include alcohol and caffeine as they can worsen the dehydration level in the body. So, it is necessary to avoid these acidic, caffeinated, and alcoholic beverages.

Additionally, it is also important to avoid processed foods, trans fats, and preservatives.

Conclusion

Increasing your red blood cells naturally is easy when it comes to dietary modifications.

By incorporating natural, iron-rich, vitamin C, vitamin B12, and folic acid foods into your daily menus, your body will start producing new and healthy red blood cells. Above all, don’t forget to drink plenty of fluids to ensure the smooth and easy transportation of oxygen throughout your body.