Believe it or not, iron is not the only nutrient important for building your blood health. While iron is essential to prevent and combat anemia, there are many other nutrients that contribute to healthy hemoglobin (in red blood cells) which is responsible for carrying oxygen throughout the body.
Healthy human blood is made up of red blood cells and the blood vessels that carry them. The most important function of blood vessels is to carry blood (and oxygen) to the heart. With low red blood cell count, your body has to work extra hard to carry oxygen throughout your body. This heavy load increases stress and inflammation on the body making you more susceptible to a number of complications including fatigue, shortness of breath, and worsening heart problems. This is why blood health is so important to everyone but particularly older adults and endurance athletes.
Since red blood cells are made up of iron-rich hemoglobin, there are certain foods you should keep in your diet to maintain healthy blood count levels.
Whole Foods That Act as Blood Builders
Animal-based sources of blood builders are abundant – think meat, fish, poultry, eggs, and dairy – but what about plant varieties. There are many important blood building nutrients that can be obtained from plant sources. Let’s explore a few!
Beans – beans are rich in iron and folic acid, both important minerals necessary for strong and healthy blood.
Sweet potato - orange fruits and vegetables like sweet potatoes are loaded with vitamin A, which is also supports red blood cell production.
Nuts – nuts are abundant in copper, a mineral that helps the body access and utilize iron for healthy blood and to prevent anemia.
Raisins – raisins and other dried fruits are chock-full of iron, an essential mineral needed for red blood cell production.
Fill the rest of your pantry with these blood-building, plant-based foods: leafy green veggies, beans, legumes, dried fruits, nuts, nut butters, seeds, peas, watermelon, grapefruit, cantaloupe, and iron-fortified whole grain products and breads.
Popular Blood Builder Supplements and Herbs
While iron should be a staple in your blood builder repertoire, there are a number of other interesting herbs and nutrients that can boost blood health, specifically those high in vitamin C, folate, B12, and other B-vitamins. A few to take note include beetroot, tart cherry juice, turmeric (curcumin), and bromelain.
Beetroot – Beetroot is an all-star blood builder supplement; it’s packed with essential blood building nutrients including iron, folate, and vitamin C. In addition, they’re an excellent natural source of nitrates that help reduce blood pressure.
Tart cherry juice – Antioxidant properties of tart cherry juice have been shown to reduce inflammation in the blood.
Turmeric (curcumin) – Curcumin helps reduce risk of heart disease by improving the function of the lining of your blood vessels.
Bromelain – A digestive enzyme derived from pineapple, bromelain boosts blood health by helping prevent blood clots.
Blood Building Foods During Pregnancy
During pregnancy blood volume increases by almost 50% to help carry nutrients from mom to baby. Because of this, there’s an increased need for iron and folic acid. Being diligent about taking a daily pre-natal vitamin ensures you and baby are receiving adequate nutrients for healthy fetal growth and development.
Blood Builders vs Iron Supplements
Simply focusing on your daily iron intake isn’t enough! Taking a holistic approach to blood health with an assortment of blood builder nutrients in addition to iron will help optimize your body’s ability to produce red blood cells and pump blood to and from your heart. In fact, overdoing iron can do more harm than good, and is known to cause constipation – definitely something to steer clear from. Plus, while iron is a powerhouse nutrient, it’s hard to utilize alone. That’s why it’s important to stack your iron supplement with vitamin C, which helps to aid the absorption of iron.
Blood Builders Side Effects
You may experience constipation, nausea, or upset stomach while taking blood builders, but this is predominantly related to excessive iron intake. Opt for a blood builder with low-dose iron for best results.