Eating foods rich in these five nutrients can help you improve your red blood cell levels.

Iron

Eating an iron-rich diet can increase your body’s production of RBCs. Iron-rich foods include:

• red meat, such as beef

• organ meat, such as kidney and liver

• dark, leafy, green vegetables, such as spinach and kale

• dried fruits, such as prunes and raisins

• beans

• legumes

• egg yolks

Folic acid

Adding certain B vitamins to your diet can also be beneficial. Foods high in vitamin B-9 (folic acid) include:

• enriched breads

• enriched cereals

• dark, leafy, green vegetables, such as spinach and kale

• beans

• lentils

• peas

• nuts

Vitamin B-12

Foods high in vitamin B-12 include:

• red meat, such as beef

• fish

• dairy products, such as milk and cheese

• eggs

Copper

Copper intake doesn’t directly result in RBC production, but it can help your RBCs access the iron they need to replicate. Foods high in copper include:

• poultry

• shellfish

• liver

• beans

• cherries

• nuts

Vitamin A

Vitamin A (retinol) also supports RBC production in this manner. Foods rich in vitamin A include:

• dark, leafy green vegetables, such as spinach and kale

• sweet potatoes

• squash

• carrots

• red peppers

• fruits, such as watermelon, grapefruit, and cantaloupe

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