5 + 1 drinks that raise hematocrit!

Hematocrit is an index known to all of us, as it is measured in every general blood test we do. As is easily understood from its name, it is related to the condition of the blood and, specifically, it indicates how thick the blood is.

What is hematocrit?

Hematocrit (HCT) is a value expressed as a percentage and shows the volume percentage of red blood cells in blood, which depends on both the number and the size of erythrocytes.

Normal hematocrit values differ significantly between the 2 sexes and at different ages, in areas with different altitudes, and also during pregnancy where blood volume is increased.

When someone has a hematocrit outside of the normal range, they can have either a low or a high hematocrit. Decreased levels are more common and can indicate:

• bleeding (eg from the gastrointestinal tract)
• reduced dietary intake of iron and vitamins B12 & B9 (folic acid)
• overhydration
• a number of possible diseases (e.g. anemia, hormonal disorders).

Low hematocrit can also result from taking certain medications.

In case someone has a low hematocrit due to nutritional deficiencies, they should adjust their daily diet to cover these deficiencies and improve their blood condition.

Are there drinks that raise hematocrit?

Many foods, which can be easily incorporated into juices and drinks, contribute to the adequate intake of iron (Fe) and vitamins B6, B9 (folic acid) & B12 which are directly related to hematopoiesis, but also vitamin C which increases iron absorption.

By making drinks rich in the above ingredients, the daily intake of the necessary vitamins and minerals is enhanced.

It is worth noting that it may also be necessary to take a nutritional supplement (e.g. iron), depending on the case, which you can discuss with your doctor.

What drinks can help us?

1. Kale smoothie

Kale is a cruciferous vegetable that has gained recognition in recent years, as it appears to help maintain our overall health, thanks to the multitude of valuable components it contains.

If you want to focus on a combination of foods that will help increase hematocrit levels, you can combine the following in a smoothie:

• Kale leaves (1.6 mg iron, 93 mg vitamin C, 62 μg vitamin B9/ 100g)
• Natural orange juice (0.5 mg iron, 124 mg vitamin C, 75 μg folic acid/ cup)
• Banana
• Mango (36 mg vitamin C/ 100g)

This drink is a source of many vitamins and minerals, including iron, vitamin C and folic acid (vitamin B9).

Tip: Remove the hard center from the kale leaves, so that the drink does not become bitter. Ideally drink it within 1 hour of being ready.

2. Spinach smoothie

Another nutritional drink that can fill you with energy and help improve your hematocrit contains the following:

• Baby spinach leaves (2.7 mg Fe, 28 mg vitamin C, 200 μg folic acid/ 100 g)
• Prunes (1 mg iron/100 g)
• Natural orange juice
• Almonds or cashews
  

3. Smoothie with dates

An alternative option to support your health, and especially blood health, are smoothies with plant-based milks (e.g. soy/almond milk).

You can combine:

• Soy milk: contains 1 mg iron per cup (while almond milk 0.7 mg Fe respectively)
• Royal dates: contain 0.9 mg Fe/ 100 grams (about 4 pieces)
• Chia seeds: contain 0.6 mg Fe per full tablespoon.
• Cocoa nibs: an important source of many minerals, including iron, as well as antioxidants.

4. Smoothie with fruits & spirulina

Even a seemingly simple fruit drink, however, can help you raise your hematocrit, especially if you enrich it with an appropriate nutritional supplement.

For example, adding spirulina powder (1-2 teaspoons) can upgrade a drink that contains a vitamin C-rich fruit mix, such as:

• Strawberries: 0.4 mg Fe, 60 mg vitamin C/ 100 g
• Raspberries: 0.7 mg Fe, 26 mg vitamin C/ 100 g
• Oranges
• Mango

Spirulina is a blue-green algae that is characterized as a superfood, since it contains many vitamins, such as vitamin B12, minerals and trace elements (e.g. iron) as well as antioxidants. Because of this, it helps cover any nutritional deficiencies.

5. Smoothie with fruits & chlorella

Similarly to the case of spirulina, you can make a fruit smoothie and add 1-2 teaspoons of chlorella powder. Chlorella is a very good source of vitamins and iron, while it helps detoxify the body.

It can easily be added to fruit juice, such as a combination of orange, pineapple and banana. You can also add flaxseed, also a good source of iron.

Pineapple contains 0.29 mg of iron and 48 mg of vitamin C/ 100 g.

6. Smoothie with superfoods

Finally, you can always have a nutritional supplement in powder form at home, with a combination of superfoods rich in nutrients, including those necessary for hematopoiesis.

This way, if you are in a hurry and don’t have the time necessary to prepare a drink with lots of fresh ingredients, try adding to a natural juice (eg orange) some formula either for children (eg Terra Nova Child Sneaky Greens) or for adults (e.g. Pharmalead Beetroot Drink), following the dosage recommended in the respective dietary supplement.

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