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Anemia is a condition where the body doesn’t have enough hemoglobin or red blood cells to carry oxygen effectively.

One of the causes of anemia is iron deficiency in the body, which is a crucial component in producing hemoglobin. To prevent and address anemia, consuming blood-boosting foods is essential.

Learn about 15 effective blood-boosting foods and trusted anemia check-up locations in Indonesia.

Do THIS to Increase Your Hemoglobin Count [FAST] (Source: Youtube/Respiratory Therapy Zone)

Various Types of Blood-Boosting Foods

Blood-boosting foods are a vital source of nutrients that can help increase hemoglobin levels and red blood cell production. Here are various types of foods rich in iron, vitamins, and minerals that play a role in preventing anemia:

1. Red Meat

    Beef and goat are key sources of heme iron, which the body absorbs easily. In 100 grams of beef, there is about 2.7 mg of iron, meeting 15% of the daily requirement.
    Red meat is a good source of vitamin B12 and protein, which are essential for forming hemoglobin and red blood cells.
    Regularly eating red meat in appropriate portions is recommended to prevent anemia, particularly for at-risk groups like pregnant women and individuals with iron deficiencies.

    2. Liver

    Liver is one of the richest sources of iron. For example, chicken liver contains about 11.5 mg of iron per 100 grams, while beef liver contains up to 6.5 mg per 100 grams.
    The liver is high in vitamins A, B12, and folic acid, which help produce healthy red blood cells.
    Often considered a superfood due to its abundant nutrient content, liver consumption should be limited to avoid excess vitamin A, which can be harmful to the body.

    3. Oysters

    Oysters are shellfish with a very high iron content. In 100 grams of fresh oysters, it is known to meet 67% of the iron needs of adult men and 39% of the needs of adult women.
    Oysters provide iron, zinc, vitamin C, and vitamin B12, all of which help support the immune system and red blood cell formation.
    Oysters not only help prevent anemia but also support heart health thanks to their omega-3 content.

    4. Legumes

    Legumes such as lentils, green beans, peas, and soybeans are good sources of non-heme iron. One cooked cup of lentils (198 grams) contains about 6.6 mg of iron or equivalent to 37% of the daily requirement.
    Legumes are also rich in folate and fiber, which support digestive health. To enhance iron absorption from legumes, it is highly recommended to consume them with vitamin C-rich foods such as oranges or tomatoes.

    5. Green Leafy Vegetables

    Vegetables like spinach, broccoli, kale, and green mustard are good sources of non-heme iron. For instance, spinach contains about 2.7 mg of iron per 100 grams. These vegetables are also rich in vitamin C, which helps the body absorb iron more effectively.
    However, it should be noted that some green leafy vegetables also contain oxalates that can inhibit iron absorption. Therefore, cooking or boiling these vegetables can help reduce oxalate levels.

    6. Beets

    Beets are known as a natural source of iron and folic acid, essential for hemoglobin production. Additionally, beets contain betalain antioxidants that help improve blood circulation and maintain vascular health.
    Regular consumption of beet juice can significantly increase hemoglobin levels in the blood. Beets are also beneficial for lowering high blood pressure due to their nitrate content.

    7. Dates

    Dates are dried fruits with high iron content and vitamin C, which aids in the absorption of iron in the body. In 100 grams of dates, there are about 1-2 mg of iron along with other essential minerals such as magnesium and potassium.
    Dates are perfect as a healthy snack to boost energy and increase hemoglobin levels in the blood.

    8. Pomegranate

    Pomegranate is known as one of the best fruits for increasing hemoglobin levels. It is high in iron, vitamin C, and antioxidants like polyphenols, which enhance red blood cell production and blood circulation.

    There are about 0.3 mg of iron in 100 grams of pomegranate. Its vitamin C content also helps the body absorb iron from other foods more effectively.

    Pomegranate juice or fresh pomegranate can greatly benefit people with anemia.

    9. Tofu and Tempeh

    Tofu and tempeh are sources of plant-based protein that are rich in non-heme iron. In 100 grams of tofu, there is about 3.4 mg of iron, while tempeh contains about 2.7 mg of iron per 100 grams.

    Both foods also contain isoflavones, calcium, and magnesium, which support bone health and overall body function.

    Including tofu and tempeh in your daily diet can help prevent anemia, particularly for vegetarians and vegans.

    10. Seeds

    Seeds such as pumpkin seeds, sunflower seeds, quinoa, and brown rice are good sources of iron for the body.

    For example, one ounce (28 grams) of pumpkin seeds contains about 2.5 mg of iron. These seeds are high in zinc and magnesium, which are essential for enzyme function in the body.

    Quinoa is a great option because it is gluten-free and provides all essential amino acids for high-quality protein.

    11. Eggs

    Eggs are a complete source of protein containing iron and vitamin B12. One chicken egg contains about 0.875 mg of iron, while one quail egg contains about 1.64 mg of iron.

    The vitamin B12 in eggs is very important for the formation of red blood cells and preventing megaloblastic anemia.

    Eggs are also low in calories, making them suitable as part of a balanced diet to maintain healthy blood levels.

    12. Fortified Cereals

    Fortified cereals are cereals enriched with essential nutrients such as iron, folic acid, and vitamin B12.

    Certain brands of fortified cereals offer up to 18 mg of iron per 100-gram serving, nearly fulfilling the daily iron requirement.

    These cereals are beneficial for people with higher iron needs, like pregnant women and growing children.

    13. Strawberries

    Strawberries are tasty and high in vitamin C and folate, both of which improve iron absorption in the body.

    In 100 grams of fresh strawberries, there is approximately 0.4 mg of iron and a high level of antioxidants like anthocyanins that protect cells from oxidative damage.

    Consuming strawberries as a healthy snack or adding them to salads can help maintain optimal hemoglobin levels.

    14. Broccoli

    Broccoli is a dark green vegetable rich in iron (0.7 mg per 100 grams) and vitamin C (89 mg per 100 grams). This combination makes broccoli one of the best foods for increasing hemoglobin levels in the blood.

    Broccoli is high in fiber and antioxidants like sulforaphane, which protect the body from free radical damage.

    15. Dark Chocolate

    Dark chocolate with a high cocoa content (70% or more) is a source of flavonoid antioxidants and is also rich in iron. One ounce (28 grams) of dark chocolate contains approximately 3.4 mg of iron, which is 19% of the daily recommended intake.

    Dark chocolate increases hemoglobin levels and is good for heart health by improving blood flow and lowering blood pressure.

    Locations for Anemia Check-ups

    If you experience symptoms of anemia such as weakness, paleness, or fatigue, it is highly recommended to undergo a health check-up at a trusted medical facility.

    Tirta Medical Centre (TMC) is one of the best clinics in Indonesia for anemia check-ups and other medical examinations. With over 30 branches across Indonesia, TMC offers modern laboratory services with quick and accurate results.

    Several types of anemia tests and their prices available at TMC include:

    • Complete Blood Test Cost: IDR 95,000
    • Reticulocyte Test Cost: IDR 95,000
    • Iron Tests:
      • Serum iron test: IDR 230,000
      • Transferrin test: IDR 485,000
      • Total iron-binding capacity (TIBC): IDR 233,000
      • Ferritin blood test: IDR 373,000

    Note: Prices are subject to change, and Tirta friends are encouraged to contact us for updates on anemia examination costs or online reservations here:

    Online Reservation
    Questions (WhatsApp)

    Advantages of TMC:

    • Advanced laboratory equipment
    • Professional medical team
    • Hygienic and comfortable clinic environment

    With affordable costs and high-quality services, TMC is an ideal choice for monitoring your blood health.

    Preventing anemia can be done through simple yet effective means, such as consuming blood-boosting foods like red meat, dark green vegetables, legumes, and fruits rich in iron and vitamin C.

    Additionally, it is important to regularly check your health status at trusted medical facilities like Tirta Medical Centre (TMC). With these steps, you can maintain optimal hemoglobin levels and improve your quality of life.

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