The 6 superfoods that can help increase red blood cells naturally

Contributed by: Rachana Arya


You are not alone if the number of red blood cells (erythrocytes) is low. According to the World Health Organization (WHO), this is the only mineral deficiency that is universally prevalent in developed countries.

This is a problem because the mineral is important for transporting oxygen and nutrients to different parts of the body.

If the level of red blood cells decreases or if the red blood cells do not function properly, this can prevent the body from performing basic functions.

If the levels drop significantly, the condition can be diagnosed as anemia.

In this blog we will discuss different foods to increase hemoglobin. But before we talk about foods that increase RBC, let’s understand the reasons for low RBC.

Causes of low red blood cell count

The low number of red blood cells indicates a decrease in the number of oxygen-carrying cells in the blood. This is known as anemia. Anemia can be caused by various diseases, nutritional deficiencies and medical diseases. Some examples are:

  • Kidney failure
  • Thyroid problems
  • Internal and external bleeding
  • leukemia
  • Side effects of drugs, including chemotherapy
  • Multiple myeloma
  • Deficiency of erythropoietin, a kidney hormone that increases the growth of red blood cells
  • Deficiency of iron, folic acid, vitamin B12 or vitamin B6
  • Pregnancy

These foods should be an essential part of your diet

The following foods are recommended by experts and contain natural properties that increase the number of red blood cells.


These red juicy and sweet seeds are a rich source of both calcium and iron, along with protein, carbohydrates and fiber.

This is one of the best foods that help increase hemoglobin and red blood cell regeneration, thanks to the richness of nutrients in this amazing fruit.

According to nutritionists, you should drink pomegranate juice every day or consume it raw as a salad or in boiled form to make sure that hemoglobin levels are at the level.

Dates, raisins and figs

These dried fruits are full of energy and are super nourishing. They provide enough sources of iron that increase hemoglobin levels in the blood.

A handful of dried figs and raisins, along with two or three dates, can give you instant energy and increase hemoglobin levels in the morning.


Beets are a powerful source of nutrients and chemicals called nitrates, which can do wonders for raising hemoglobin levels.

It is not only high in iron, but also folic acid, along with potassium and fiber.

Drinking beet juice every day helps to restore and reactivate red blood cells in the body, increasing the supply of oxygen to all parts of the body.


Legumes such as beans, chickpeas, soybeans, black-eyed peas, pinto beans, peanuts, peas and beans can also help to significantly increase hemoglobin levels.

Best of all, they are not only rich in iron, but also contain folic acid, which helps build and produce new blood cells.

Pumpkin seeds

These crunchy seeds contain about eight milligrams of iron along with enough calcium, magnesium and manganese.

Not to mention that these small seeds are a good source of minerals such as honey, which is known to increase the number of red blood cells or red blood cells in the body.

Sprinkle them on salads or in your smoothies; use these little temptations wherever you want to increase hemoglobin levels in your blood faster.


While it may not be the first fruit that comes to mind when you think of superfoods, watermelon is one of the best fruits that helps increase hemoglobin.

This sweet, tasty and full of water fruit is full of high iron and vitamin C, which makes the process of absorbing iron better and faster.

Watermelons are often eaten fresh, but can also be frozen, squeezed juice or mixed in a smoothie.

Last thoughts

Regular exercise and other lifestyle adjustments can also help increase red blood cell counts.

If these measures fail, your doctor may recommend medications and blood transfusions to increase your red blood cell count.

In addition, you should also frequently choose health screening. It provides you with vital information about your health, allowing you to take the necessary steps to improve it.

Book a full body health check today!

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