Low blood levels increase the risk of developing various health ailments including anaemia. The best way to ensure your blood and oxygen levels are healthy is to eat right. You need foods enriched with vitamins and minerals that support the production of red blood cells and haemoglobin. The most beneficial are foods rich in iron, vitamin C, folate, and copper. Here are foods to eat in order to boost your blood levels.
Iron-rich foods
The main role played by iron is aiding in the production of red blood cells. A recent study found that you need to consume at least 8mg of iron daily in order to avoid iron deficiency and increase your blood levels. For people with iron deficiency anaemia, loading up on iron-rich foods can help treat it and restore you to good health.
Plant-based sources
- Strawberries
- Watermelon
- Pomegranate
- Apples
- Apricots
- Prunes and plums
- Tomatoes
- Peanuts & peanut butter
- Honey
- Pumpkin seeds
- Broccoli
- Potatoes
- Beetroots
- Green peas
- Asparagus
- Tofu
- Raisins
- Jaggery
- Fenugreek leaves
- Nettle
- Tree tomato
- Dark leafy green vegetables including spinach, lettuce, and kale
- Beans and legumes including soya nuts, red kidney beans, chickpeas, black-eyed peas, and black lentils. The Health And Nutritional Benefits Of Beans
Animal-based sources
- Salmon, oysters, and other seafood
- Liver
- Tofu
- Whole egg
- Oysters
- Red lean meat
Vitamin C rich foods
Vitamin C helps the body absorb iron and it’s important to get enough of it so that the body makes sufficient red blood cells thus boosting the blood levels.
- Citrus fruits: including grapefruits, oranges, tangerines, and kiwi fruits
- Strawberries
- Papaya
- Bell peppers
- Broccoli
- Kidney beans
- Nettle leaf tea
- Potatoes
- Tomatoes
- Cabbage
- Spinach
Folate rich foods
Folate is a B vitamin that helps in the formation of white and red blood cells. Here are foods rich in folate to help boost blood levels
Plant-based sources
- Banana
- Oranges and citrus fruits
- Peanuts
- Beetroot
- Green leafy vegetables including spinach, lettuce
- Sprouts
- Broccoli
- Spinach
- Beans
- Wheat germ
Animal-based sources
- Eggs
- Chicken liver
Copper rich foods
Copper is an essential mineral that works with iron to make red blood cells and help in the absorption of iron. For this reason, adding copper to your diet is a powerful boost to blood levels. Here are some copper-rich foods to add to your diet
Plant-based sources
- Whole grains
- Nuts
- Beans
- Potatoes
Animal-based sources
- Oysters
- Liver
Vitamin B-12
Vitamin B-12 plays an essential role in the formation of red blood cells. Lack of vitamin B12 can hamper the body’s ability to make red blood cells, a problem that can be solved by taking prescribed supplements. Food sources that can boost your vitamin B-12 and blood levels include
- Fortified breakfast cereals
- Fish
- Poultry
- Red meat
General foods to eat
Health: Vitamin B – Benefits And Sources
Foods to increase blood flow and circulation
One of the primary symptoms of low blood levels is fatigue and low energy because the red blood cells are not able to circulate sufficient oxygen throughout the body and organs. Here are some foods that can boost blood flow and circulation
Plant-based sources
- Pomegranates
- Beets
- Berries – Lifestyle: The Benefits Of Berries And Some Of The Important Berries To Eat
- Citrus fruits including grapefruit, oranges, and lemons
- Spices including cayenne pepper, cinnamon, and turmeric
Animal-based sources
- Fatty fish including salmon, tuna, mackerel, herring, sardines, and trout. Lifestyle: 8 Health And Nutritional Benefits Of Fish
Foods to avoid
There are foods that block the body’s ability to absorb iron especially for people with a low haemoglobin count. These foods are referred to as iron blockers and they may compromise blood levels. They include:
- Coffee
- Alcohol
- Fizzy drinks like cola
- Calcium-rich foods
Here’s to healthier blood levels and improved blood circulation.
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