Foods to Nourish Blood
You need healthy red blood cells to supply your muscles and body cells with oxygen for metabolic processes as well as for demanding physical activity. If you want to preserve your blood count or restore your health following anemia, include blood-nourishing foods in a balanced diet. Your body needs iron and vitamin C for mineral absorption, plus protein and several B vitamins to replace old blood cells or increase your blood count. Add foods that are high in these nutrients and low in calories to tailor your diet toward better blood health.
CEREAL
Low-sugar breakfast cereals contain natural protein and low calories, and many brands have fortified iron, vitamin B and vitamin C content. Look for those with up to 100 percent daily values, or DVs, of these nutrients and eat cereal frequently for the biggest impact on your blood count. The B vitamins essential to blood making include riboflavin, folate or folic acid, B6 and B12. Add low-fat milk for more protein and all of the relevant B vitamins.
CLAMS
Clams provide large amounts of iron, the main element in blood's oxygen-carrying hemoglobin. The U.S. Department of Agriculture reports a greater mineral concentration in canned clams, which are heat processed, over raw clams. A 3-oz. serving of canned clams contains more than 100 percent DV of iron in only 125 calories. Oysters, beef liver and other meats and poultry have moderate blood-supporting nutrition.
ORANGES
The fiber in whole oranges offers digestive benefits that optimize nutrient absorption, which supports the role of vitamin C in blood cell production. Your body needs the help of vitamin C in making dietary iron available for metabolic use. One orange delivers more than 100 percent DV of vitamin C in 60 calories.
BEANS
Cooked dry beans such as kidney, pinto and black beans represent nutritious alternatives to meats and seafood for iron and protein, without their greater fat and cholesterol drawbacks. One cup of beans offers 25 percent DV or more of iron and protein, and more than 50 percent DV of folate. Moderate riboflavin and B6 content also support blood cell formation in about 225 calories per cooked cup.
EGGS
To nourish your blood, don't skip the iron-rich yolks when you eat eggs. Eggs are low-calorie sources for moderate protein, riboflavin, folate and vitamins B6 and B12 as well. Alternate eggs with plant-based protein and iron foods in your menus.
While eggs have low fat content, their high cholesterol content can harm your cardiovascular health if you eat them too often.