The number of circulating red blood cells in your body can decline following surgery or due to anemia, which is often caused by dietary deficiencies. For better health, re-balance your diet to add blood-building foods to those with broad-based nutrition. You’ll fulfill daily nutrient requirements while emphasizing iron, protein and vitamins B-2, B-6, B-9 and B-12. Include vitamin C sources in every meal plan for optimum iron absorption and to control your portion sizes to stay within calorie boundaries as you restore your blood count.
Eggs, Clams and Organ Meats
Animal-based sources of dietary iron help your body make hemoglobin, the substance in red blood cells that carries oxygen to cells. Egg yolks have a high density of iron, as do canned clams, whose minerals become more concentrated during processing. These foods, along with beef, chicken and pork liver, also provide protein and all of the B vitamins relevant to red blood cell production. While eggs, clams and liver are low in calories from fat, they do have high dietary cholesterol, so eat them sparingly to minimize your cardiovascular risk.
Citrus Fruits and Berries
Oranges, grapefruits, strawberries, blackberries and blueberries all contain vitamin C and high dietary fiber, a type of carbohydrate that helps your body digest foods and absorb their nutrients. Virtually fat-free, these fruits contribute as much as 100 percent of your daily vitamin C requirements. One cup of orange juice or 1 cup of fresh strawberries provide some of the greatest vitamin C content among all foods, making the iron in your diet accessible for blood making.
Whole Grain Cereal
Fortified breakfast cereals are specially formulated to prevent or address anemic conditions. Many contain 25 to 100 percent daily values, or DVs, of iron, as well as riboflavin, or B-2; folic acid, or B-9; B-6; and B-12. If you are over 50, your body may tolerate the synthetic form of B-12 in cereal better than natural B-12. All whole grain cereals contain significant amounts of protein, and some may be enriched with vitamin C.
Beans and Peas
Legumes that include dry beans and peas are plant-based protein sources that boost your blood count without the higher fat and cholesterol of meats and seafood. Choices include lentils, soybeans, split peas, chickpeas and black, white, navy, lima, kidney, pinto and other varieties of beans. One cup of cooked legumes deliver up to 25 percent of your protein and iron needs. High content of folate, the naturally occurring form of vitamin B-9, is especially important to pregnant women with low blood counts, as it also prevent birth defects. Legumes also offer moderate contributions of riboflavin and vitamins B-6 and C.
