A low hematocrit or anemia can leave you feeling exhausted and weak. Hematocrit is a measure of the percentage of red blood cells in your blood. A low hematocrit means you have fewer red blood cells to carry oxygen to your body’s tissues.

This can be caused by a lack of iron, vitamin B12, or folic acid in your diet. The good news is that you can boost your hematocrit levels with the right foods. Here are some key ingredients to include in your diet.

1. Iron-Rich Foods

If your anemia is caused by a lack of iron, you’ll need to add more of this mineral to your diet. Iron is found in many foods, including red meat, poultry, fish, and plant-based sources like beans, lentils, and spinach.

Some fortified breakfast cereals and breads can also be good sources of iron.

2. Leafy Greens

Leafy greens like spinach, kale, and collard greens are packed with nutrients, including folic acid, vitamin B12, and iron. They’re also low in calories, making them a great choice for anyone looking to eat healthier.

3. Citrus Fruits

Vitamin C is important for iron absorption and can help boost your hematocrit levels. Citrus fruits such as oranges, grapefruits, and lemons are rich in vitamin C. Other good sources of vitamin C include strawberries, kiwi, and bell peppers.

4. Red Meat

Red meat like beef and lamb is packed with iron, making it a great choice for anyone looking to boost their hematocrit levels. Just be sure to choose lean cuts and limit your intake of red meat to a few times a week.

5. Nuts and Seeds

Nuts and seeds like almonds, cashews, and pumpkin seeds are rich in iron and other essential nutrients. They’re also a great source of protein and healthy fats. Add them to your breakfast cereal or yogurt for an extra boost of nutrition.

6. Beans and Legumes

Beans and legumes like lentils and chickpeas are packed with iron, folate, and other essential vitamins and minerals. They’re also low in fat and high in protein, making them a great choice for anyone looking to eat healthier.

7. Whole Grains

Whole grains like brown rice, quinoa, and whole-wheat bread are rich in iron, fiber, and other essential nutrients. They’re also a great source of carbohydrates, providing energy to fuel your body throughout the day.

8. Seafood

Seafood like oysters, clams, and salmon are rich in iron, omega-3 fatty acids, and other essential nutrients. They’re also low in calories and a great source of protein.

Just be sure to choose wild-caught seafood whenever possible to avoid unhealthy additives.

9. Dairy Products

Dairy products like milk and cheese are rich in calcium, which is important for bone health. They also contain vitamin D, which helps your body absorb calcium and can improve your hematocrit levels.

Just be sure to choose low-fat options to avoid excess calories.

10. Eggs

Eggs are a great source of protein and essential vitamins and minerals, including iron and vitamin B12. They’re also low in calories and can be prepared in a variety of delicious ways.

By including these foods in your diet, you can boost your hematocrit levels and feel more energized and healthy. If you’re having trouble getting enough of these nutrients through your diet, talk to your doctor about supplements or other options.