Here's a list I often give to my patients. Blood deficiency occurs for many reasons, but I see it most often in young women, or people who's digestion is problematic.
3 oz. Beef or Chicken liver, very good source
3 oz. Clams or Oysters, very good source
3 oz. Beef or Sardines in Oil, or Turkey, good source
3 oz. Chicken, Halibut, Perch, Salmon, or Tuna, good source
Other good sources from plants are as follows:
Squash/Pumpkin Seed
Sunflower Seeds
Nuts (pine, peanut, almond, cashew) & seeds
Beans- lentils, white beans, and all other
Quinoa, other grains such as barley, rice bulgar, buckwheat, millet
All Dark leafy greens-like spinach, chard
Dark Chocolate
Tofu, tempeh
Herbs-nettles, thyme, parsley, peppermint, marjoram, wheatgrass, spirulina
Sun-dried tomatoes
Artichokes
Molasses
Dried Apricots, raisins
Vitamin C will increase absorption as much as 85%
Milk products inhibit absorption
To make healthy blood, the most essential nutrients are iron, B6, B12, and Folate
B6 can be found in long grain rice, potatoes, tomatoes, bananas, legumes, and nuts
Folate-long grain rice, legumes, citrus, asparagus, spinach and broccoli
B12-dairy