Red blood cells carry oxygen from your lungs to the rest of your body. Everyday, your body discards millions of red blood cells and replaces them with new ones. With anemia, the blood count is low because your body cannot make enough iron. Symptoms of anemia include pale skin, rapid heartbeat, shortness of breath and weakness. Consuming foods rich in iron, vitamin B-12 and folate can help raise your red blood count.
Iron
The best form of dietary iron is found in animal sources as it is more easily absorbed by your body than the iron from plant sources. Consume meat, liver, eggs, poultry and seafood to increase your red blood count. The U.S. Department of Agriculture lists clams, oysters, salmon, tuna and sardines as rich sources of iron. Other sources include lima beans, chickpeas, white beans, soybeans, red kidney beans, potatoes, spinach and tomato products. Manufacturers add iron to food products such as rice, breakfast cereals, malted drinks, bread and pasta.
Folate
Folate naturally occurs in okra, spinach, turnip greens, asparagus, broccoli and other green vegetables. Fruit selections include banana, papaya, citrus fruits, mango and pineapple. White rice, white bread, egg noodles, pita bread and breakfast cereals have folic acid, the synthetic form of folate, added to them. Other sources are lentils, pinto beans, cow peas, lima beans, liver, sweet corn, mustard greens, shellfish and poultry.
Vitamin B-12
B-12 naturally occurs in milk, yogurt and cheese. Choose low-fat or nonfat versions for healthier options. Good cheese selections include Camembert, Swiss, cottage and ricotta cheeses. Avoid eating dairy foods with iron-rich foods because calcium in these foods decreases the absorption of iron in your body. Other foods providing B-12 are beef, chicken, turkey, lamb, liver, fish and shellfish. If you are vegetarian, consume meat substitutes, breakfast cereals and soy products to increase your red blood count.
Considerations
To maximize iron absorption, the American Dietetic Association advises eating iron-rich meals with foods containing vitamin C such as bell peppers, cauliflower, citrus fruits and juices, tomatoes and cabbage. Combining meat, fish and poultry with vegetables and legumes will help raise your red blood count. According to the Oregon State University, tea and coffee significantly reduces iron absorption in your body, so avoid drinking these with your meals.
