Blood Deficiency: Nutritional Guidelines

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The nutrients most needed for any level of blood deficiency are iron, folic acid and B6 and B12. Adequate protein is essential and copper, B vitamins and Vitamin C can help iron absorption into the bloodstream. When a variety of nutrient-rich foods are eaten in their unrefined states, the necessary protein, copper, B6 and vitamin C for iron absorption will be available.

General Nutritional Guidelines for Blood Nourishment

Eat plenty of:

– lightly steamed or cooked leafy greens

– well-cooked, easily digestible whole grains

– legumes

– sprouts, especially alfalfa

– cherries, beets, dark grapes, raspberries, blackberries, huckleberries

– blackstrap molasses

– wheat grass

– warm soups and stews

– black beans

– orange and yellow vegetables

– marrow and meat broths and soups

– regular small portions of animal protein, organic and hormone-free when possible: royal jelly, carp soup, mussels, oysters, beef, lamb or chicken liver

– drink plenty of room temperature or warm water. Blood is 83% water.

– potential supplements: fresh cold-pressed flax oil, evening primrose oil, aloe vera

Blood Deficiency Nutrients

Iron-rich sources: vegetables such as alfalfa, arame, broccoli, kale, and parsley. Legumes, of which garbanzo beans (chickpeas) are foods with the most iron. Whole grains, nuts and seeds, sprouts like alfalfa, micro-algae such as spirulina, seaweeds, especially kelp, dulse, wakame, and hijiki.

Folic acid: raw or lightly steamed greens, sprouts, micro-algae and chlorophyll-rich foods (wheat grass) to ensure the most folic acid. Prolonged cooking reduces the amount of folic acids in these foods.

Vitamin B6: whole grains

Vitamin B12: fermented foods such as miso, soy sauce, tempeh, pickles, amasake, nut and seed yogurts and sourdough. Micro-algae like spirulina, chlorella and wild blue-green. “Primary grade” nutritional yeast.

Note: cleaner food sanitation has vastly reduced the amount of B12-rich bacteria in much of these traditionally B12-rich foods. Therefore, a B12 supplement may be a better choice. Take with miso, unpasteurized sauerkraut and pickles, or sprouts to maximize uptake. Make sure to check with your doctor before adding any supplements to your diet.

Vitamin C: cabbage, bell peppers, broccoli, sprouts, parsley, rose hip tea. Tomatoes and citrus are cooling sources of Vitamin C.

“Mugwort mochi”: an already prepared combination of Japanese pounded sweet rice (mochi) and the herb Mugwort. It has been used for centuries as a blood builder.

General Menstrual Health Guidelines


– alcohol

– tobacco

– coffee

– cold foods

– refined sugar

– hydrogenated/trans fats

– polyunsaturated cooking oils

– too much fruit (sugar) and cold, raw foods

– fluoridated water which can suppress thyroid activity

– commercial meats and poultry because of their steroid residues

Information from “Healing with Whole Foods” by Paul Pitchford