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