Our blood performs various bodily functions and is indispensable to human life. It carries infection-fighting cells and antibodies, transports waste products to the liver and kidneys, and provides oxygen to different body parts. Thus, optimal blood count and circulation are crucial for overall health and well-being. Since blood count and circulation are partially regulated by the nutrition derived from food, doctors recommend a healthy meal plan that includes the following:

Lean meats
Red meats like beef, veal, pork, and lamb and poultry like chicken are the richest meat sources of iron, which can considerably increase blood count. They are also associated with the production of trimethylamine N-oxide in the body, which may improve blood flow in those with low blood pressure. Thus, individuals looking to improve blood count and circulation may benefit from adding lean meats to their meals.

Spinach
A leafy green vegetable, spinach is among the most recommended foods to increase iron in the blood and fight anemia. However, experts recommend eating cooked spinach to acquire maximum nutrients. It is also essential to supplement iron-rich leafy green vegetables like spinach, kale, fenugreek, and Brussels sprouts with vitamin C, as this vitamin helps with iron absorption. A few foods with high reserves of vitamin C are oranges, grapefruit, papaya, and pumpkin. Besides helping increase iron in the blood, spinach can improve blood circulation, as it is rich in nitrates. Nitrates help enlarge the blood vessels for better blood flow.

Fatty fish
Fatty fish like mackerel, salmon, tuna, and herring contain omega-3 fatty acids. Omega-3 is a form of polyunsaturated fat that can lower blood pressure, enhance blood flow, and reduce the risk of cardiovascular diseases. Research has also shown that these fatty fish contain high iron levels and can increase hemoglobin.

Mulberries
Mulberries are extremely rich in iron, which increases the production of red blood cells in the body and helps treat anemia. Moreover, these berries contain polyphenols and antioxidants, which help dilate blood vessels and enhance their functioning, resulting in improved blood flow.

Beetroot
Beetroot has not only iron but also copper content, both of which can fight low hemoglobin levels. In addition, it is a nitrate-rich vegetable, helping improve blood flow and lower blood pressure.

Dates
Healthcare professionals widely prescribe dates to treat anemia as they are rich sources of iron. Dates also contain vitamin C and fiber, which enhance iron absorption. Further, the high levels of vitamin K in them help with blood clotting, thus improving blood flow and circulation.

Walnuts
Walnuts contain around 3.1 mg of iron per 100 grams. They can significantly improve blood health and increase blood count. Studies have shown that eating walnuts regularly also helps with blood-vessel elasticity, enhanced blood vessel health, and lowered blood pressure.

It is important to note that some foods may enhance blood count but negatively affect blood circulation, and vice versa. Thus, individuals should look for foods to improve both blood count and blood circulation without any side effects and consult a doctor before adding them to their meals.