Fruits That Increase Blood In The Body


Fruits that increase blood in the body is fairly easy to understand. This is because it doesn’t require any time-consuming learning. The topic is also interesting and informative concurrently. Fresh fruits provide a variety of benefits to the human body. Not only do they taste good and make our lives more enjoyable, but they are also extremely healthy and nutrient dense. These foods support all kinds of functions like improving overall digestion, building strong bones, boosting our immune systems, preventing diseases like cancer, as well as keeping us full and satisfied (see facts below).

Foods That Increase Blood In The Body System

Eating protein-rich foods can increase white blood cells to support immunity.White blood cells are a key part of the immune system. These disease-fighters circulate through the body to fight bacteria and viruses, working to slow or stop the illnesses that these germs can cause. So it’s important to eat nourishing foods, especially those with protein, vitamin B12, and folate, to help make sure your immune system has enough white blood cells to do its job.


Onions are an excellent source of flavonoid antioxidants, which benefit heart health.

This vegetable improves circulation by helping your arteries and veins widen when blood flow increases.

In a 30-day study in 23 men, taking 4.3 grams of onion extract daily significantly improved blood flow and artery dilation after meals

Onions also have anti-inflammatory properties, which can boost blood flow and heart health by reducing inflammation in veins and arteries


Cinnamon is a warming spice that has many health benefits — including increased blood flow.

In animal studies, cinnamon improved blood vessel dilation and blood flow in the coronary artery, which supplies blood to the heart.

Rats fed 91 mg per pound (200 mg per kg) of body weight of cinnamon bark extract daily for eight weeks exhibited better heart performance and coronary artery blood flow after exhaustive exercise compared to rats in the control group

Plus, research shows that cinnamon can effectively reduce blood pressure in humans by relaxing your blood vessels. This improves circulation and keeps your heart healthy

In a study in 59 people with type 2 diabetes, 1,200 mg of cinnamon per day reduced systolic blood pressure (the top number of a reading) by an average of 3.4 mmHg after 12 weeks


Garlic is well known for its beneficial impact on circulation and heart health.

Studies suggest that garlic — specifically, its sulfur compounds, which include allicin — can increase tissue blood flow and lower blood pressure by relaxing your blood vessels.

In fact, diets high in garlic are associated with better flow-mediated vasodilation (FMD), an indicator of blood flow efficiency.

In a study in 42 people with coronary artery disease, those who consumed garlic powder tablets containing 1,200 mg of allicin twice daily for three months experienced a 50% improvement in blood flow through the upper arm artery compared to a placebo group

Fatty Fish

Fatty fish like salmon and mackerel are excellent sources of omega-3 fatty acids.

These fats are especially beneficial for circulation because they promote the release of nitric oxide, which dilates your blood vessels and increases blood flow

Omega-3 fats also help inhibit the clumping of platelets in your blood, a process that can lead to blood clot formation

What’s more, fish oil supplements are linked to reduced high blood pressure and improved blood flow in skeletal muscle during and after exercise.

For example, in a study in 10 healthy men, high doses of fish oil — 4.2 grams daily for four weeks — significantly improved blood flow to the legs after exercise


Many athletes supplement with beet juice or beet powder to help improve performance.

This is because beets are high in nitrates, which your body converts into nitric oxide. Nitric oxide relaxes blood vessels and increases blood flow to muscle tissue.

Beet juice supplements improve oxygen flow in muscle tissue, stimulate blood flow and increase nitric oxide levels — all of which can boost performance

Aside from assisting athletes, beets improve blood flow in older adults with circulatory issues.

In a study in 12 older adults, those who drank 5 ounces (140 ml) of nitrate-rich beet juice per day experienced significant decreases in blood pressure, clotting time and blood vessel inflammation than those who consumed a placebo


Increased blood flow is one of turmeric’s many health benefits.

In fact, both Ayurvedic and traditional Chinese medicine have utilized turmeric since ancient times to open blood vessels and improve blood circulation

Research suggests that a compound found in turmeric called curcumin helps increase nitric oxide production, reduce oxidative stress and decrease inflammation.

In a study in 39 people, taking 2,000 mg of curcumin daily for 12 weeks led to a 37% increase in forearm blood flow and a 36% increase in upper arm blood flow

Leafy Greens

Leafy greens like spinach and collard greens are high in nitrates, which your body converts into nitric oxide, a potent vasodilator.

Eating nitrate-rich foods may help improve circulation by dilating blood vessels, allowing your blood to flow more easily.

In a 27-person study, those consuming high-nitrate (845 mg) spinach daily for seven days experienced significant improvements in blood pressure and blood flow compared to a control group

What’s more, research has observed that people following a traditional Chinese diet high in nitrate-rich vegetables like Chinese cabbage have lower blood pressure and a significantly decreased risk of heart disease than those who consume a typical Western diet

Citrus Fruits

Citrus fruits like oranges, lemons and grapefruit are packed with antioxidants, including flavonoids.

Consuming flavonoid-rich citrus fruits may decrease inflammation in your body, which can reduce blood pressure and stiffness in your arteries while improving blood flow and nitric oxide production

In a study in 31 people, those who drank 17 ounces (500 ml) of blood orange juice per day for one week had significant improvements in artery dilation and large reductions in markers of inflammation such as IL-6 and CRP compared to a control group

Additionally, regular consumption of citrus fruits, such as lemon and grapefruit, has been associated with reduced blood pressure and a decreased risk of stroke

Foods to Increase Blood Count


Blood is made up of white blood cells, red blood cells and platelets. Red blood cells are responsible for transporting oxygen throughout the body while the white blood cells fight infections and platelets help in blood clotting. Blood count is a determination of the number of each of these cells through a complete blood count test.

The complete blood count test can be done to evaluate a person’s overall health, to diagnose specific health conditions or monitor ongoing ones and to offer medical treatment for certain diseases. Depending on age and gender, normal blood count ranges are as follows:

  • Red blood cells 4.5 to 5.5 million cells/mm3 for men and 4 to 5 million cells/mm3 for women.
  • White blood cells 5,000 to 10,000 cells/mm3
  • Platelets 140,000 to 400,000 mm3

This can, however, vary in children and pregnant women.

A low red blood cell count could mean you have anaemia; however, not all cases are the same. Having a low blood count in any of the three cells is something that needs to be looked into to determine its cause, after which the necessary treatment can be offered. A diet adjustment is one of the recommendations that the doctor could make to help you increase your blood count.

Here are examples of foods that can aid in increasing your blood count:

  • Iron Rich Foods

Red meat like beef, white meat like chicken, dark green leafy vegetables like spinach and kale, beans, legumes, iron-fortified cereals and dried fruits like raisins.

  • Foods rich in Folic Acid (Vitamin B-9)

These include dark green leafy vegetables like spinach, lentils, peas, nuts and enriched cereals and breads.

  • Folate rich foods (Vitamin B-12)

Beef liver, dried beans, spinach and other leafy green vegetables, fortified cereals, breads and pasta.

  • Vitamin C- rich foods

These are important because they help in absorption of iron in the body. Some of the sources of this vitamin are citrus fruits like oranges and tangerines, broccoli, kiwi fruit and peppers (both red and green).

  • Vitamin D rich foods

These include: fish liver oils, egg yolk, fortified milk and yoghurt, fortified cereals, fortified dairy alternatives and supplements.

  • Foods rich in Vitamin K

Examples include pumpkin, broccoli, leafy greens like turnip greens and spinach, soybeans and soybean oil.

Green leafy vegetables are a source of most of the nutrients required to increase blood count and are therefore, very important to include in your diet. Also ensure you take lots of water because water is makes up a significant percentage (approximately 55%) of your blood and aids in blood flow among several other health benefits.

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10 Foods to Boost Your Immune System

Eating protein-rich foods can increase white blood cells to support immunity

One of the best ways to stay healthy is by choosing an array of foods to boost your immune system. Eating healthy, antioxidant-rich foods such as fruits and vegetables, whole grains, and lean protein is an important part of maintaining good immune system health to help ward off infection and illness.

White blood cells are a key part of the immune system. These disease-fighters circulate through the body to fight bacteria and viruses, working to slow or stop the illnesses that these germs can cause. So it’s important to eat nourishing foods, especially those with protein, vitamin B12, and folate, to help make sure your immune system has enough white blood cells to do its job.

While no one food is a silver bullet for optimal immune system function, these have been studied for their potential positive effects, including increasing white blood cells and fighting inflammation (as antioxidants can).


Pan with fresh salmon and olive oil

Omega-3 fatty acids and other healthy fats help increase the activity of white blood cells. There are a few different kinds of omega 3s. Oily fish contains docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).

Certain nuts and vegetable oils contain alpha-linolenic acid (ALA), which can only be acquired through foods. The body can convert ALA into EPA and DHA, but it’s more efficient to consume them in your diet.

Omega-3s may also play an important role in the production of compounds that regulate immunity in the body and help protect the body from damage from over-reacting to infections.

Pregnant people and young children should avoid high mercury fish like king mackerel, tilefish, shark, and swordfish. See the U.S. Environmental Protection Agency and U.S. Food and Drug Administration fact sheet about mercury in fish.

The best way to get the omega 3-fatty acids DHA and EPA is by eating fatty fish such as tuna, salmon, and mackerel. You can also get these omega-3s through krill oil capsules or algae supplements (which is a vegan source). Other sources of the omega-3 fatty acid ALA include flax seeds, flax oil, chia seeds, hemp seeds, and walnuts.

Kid-friendly serving idea: Make canned wild salmon into salmon salad sandwiches or add anchovies or sardines to pasta sauce. Add a few spoonfuls of flax oil to an antioxidant-rich berry smoothie, make chia seed pudding, or make a yogurt parfait with fresh berries, granola, and a sprinkling of walnuts on top.


Young girl eating yogurt out of a bowl

When choosing yogurt, go for the style you enjoy the most. It’s important to choose a variety that uses live and active cultures. If you opt for plain yogurt and add fruit, spices, and a little of your favorite sweetener, you will have a lower-sugar snack that’s also loaded with calcium.

Studies have shown that the live cultures in yogurt can protect the intestinal tract against gastrointestinal illnesses and increase resistance to immune-related diseases such as infection and even cancer.

The beneficial live cultures in yogurt, such as lactobacillus acidophilus, may help prevent colds and other infections or shorten their duration, although more research is needed. Yogurt can also be a good source of protein, which the body uses to make white blood cells.

Kid-friendly serving idea: Spoon some plain yogurt into a bowl with berries and drizzle honey over it for a potent immune system boosting snack. Add plain yogurt to a smoothie, use plain yogurt in place of sour cream, or make a yogurt parfait with fresh berries, granola, and a sprinkling of nuts on top.

Poultry and Lean Meats

Woman sprinkling herbs into a bowl of stew

Foods high in protein, such as lean meats and poultry, are high in zinc—a mineral that increases white blood cells and T-cells, which fight infection. Other great sources of zinc are oysters, nuts, fortified cereal, and beans.

Kid-friendly serving idea: Simmer some chicken vegetable soup or minestrone soup for a hearty dose of immune system-boosting antioxidants.

Brightly-Colored Vegetables

Carotenoids such as beta-carotene are important antioxidants that aid in immune system function. Carotenoids are present in bright yellow, orange, and red fruits and vegetables, although they can also be found in fruits and veggies that are mostly green.

It’s important to get a variety of fruits and vegetables of different colors because various types of carotenoids are thought to work together to strengthen the body’s immune system.

Make it kid-friendly: Add roasted red peppers to pasta, offer multi-colored peppers for dipping into hummus, roast winter squash with cinnamon and ginger.


These protein-packed powerhouses of vitamins and minerals are rich in antioxidants such as vitamin E, omega-3 fatty acids, and zinc.

Studies have shown a link between eating nuts and health benefits such as a lower risk of chronic disease.

Kid-friendly snack idea: Slather nut butter on whole wheat bread, celery, or an apple for an antioxidant-rich snack.


Berries are rich in vitamin C and bioflavonoids, phytochemicals found in fruits and vegetables that may work as antioxidants and prevent injury to cells.

One cup of strawberries contains as much as 100 milligrams of vitamin C, which is nearly as much as a cup of orange juice. Dark berries such as blueberries are especially high in bioflavonoids. For an optimal immune system boosting effect, eat a bowl of mixed berries, or vary which berries you choose from day to day, rather than eating just one type.


Garlic on a cutting board

Most of the clinical studies done on garlic’s potential antibacterial and antiviral properties use concentrated extracts. However, historically, cloves of garlic have been used in food for an assortment of health-related reasons. If you enjoy garlic, it doesn’t hurt to include it in your meals and it is possible that some of the health benefits seen from the extracts also translate to culinary uses.

Kid-friendly serving idea: Put lots of garlic into chicken noodle soup. Put some minced garlic into a Greek-style salad made with cucumber, tomato, and feta cheese.


Woman's hands chopping up mushrooms

Mushrooms may be a potent weapon in warding off colds, flu, and other infections. Studies on fresh mushrooms, dried mushrooms, and extracts have shown that mushrooms such as shiitake, maitake, and reishi have antiviral, antibacterial, and anti-tumor effects.

Make it kid-friendly: Slice up some shiitake mushrooms and add them to a stir fry or omelet. Use sauteed mushrooms as taco or burrito filling, or stir them into miso soup.


Young woman eating piece of chocolate.

Here’s some happy news for chocolate lovers everywhere: Some studies indicate that cocoa and extracts of cocoa might positively affect various aspects of the immune system as well as act as a powerful antioxidant. As long as you keep the sugar and fat to a minimum, unsweetened cocoa and cocoa powder may play a role in immune system health.

The studies on cocoa are often done on extracts, although they may extrapolate the amount of extract used to a correlating amount of cocoa. Recent studies have also looked at cocoa as a whole and even dark chocolate.

Studies have shown that regular consumption of cocoa/extracts may reduce heart disease risk, help raise good cholesterol, and possibly reverse blood vessel damage in people with diabetes.

Make it kid-friendly: Add cocoa powder and mashed banana to oatmeal while it’s cooking, or make avocado-cocoa pudding. Try cocoa in savory dishes mixed with spices such as chili powder. Or, the classic: Have a mug of hot chocolate made with cocoa powder, milk, and a bit of sugar.


Basket of persimmons

Demonstrating good timing, these delicious fruits make their appearance right around cold and flu season. Persimmons are high in vitamins A and C, which are important for immune system function.

Just one medium persimmon has about half of the recommended daily allowance of vitamin A, which has been shown to play a key role in the regulation of immune cells.

  • Other sources of vitamin A: Pumpkins, sweet potatoes, butternut squash, spinach
  • Other sources of vitamin C: Strawberries, papaya, kiwi, cantaloupe, oranges

Kid-friendly serving idea: Kids love a good presentation. Cut up some persimmons, strawberries, and kiwi or other fruit and arrange on a plate in a fun, pleasing display.

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