Fortify your Defenses: Platelets and how to optimize their count
We know white blood cells help us fight disease and red blood deliver oxygen to our cells (through hemoglobin); but, another part of the blood is just as important: platelets. Platelets, the large cells found in our blood, not only manage clotting to stop or slow bleeding; recent studies have determined they aggregate at sites of infection and injury to aid white blood cells in guarding against disease. Simply, platelets are key to our immunity. 

For optimized clotting and immunity, blood platelets should range from 150,000 to 450,000 (150 to 450) per microliter of blood (National Institutes of Health, 2022). So, what is the best way to optimize our platelet count? We can take several steps in our diet, lifestyle, and wellness routine to support these clutch players. First, we should eat foods that are stacked with iron, vitamins B9 (folate), B12, C, D and K. Here are some examples:

Iron foods
  • Beans and peas
  • Beans and peas
  • Dark, leafy green vegetables (spinach, brussels, sprouts, etc.)
  • Seafood
  • Dried fruit (no sugar added, with minimal preservatives)

Vitamin B9 (folate) foods
  • Dark, leafy green vegetables (kale, collards, Brussels sprouts, etc.)
  • Beans and peas
  • Beef liver
  • Rice (unrefined such as brown, black, etc.)
Vitamin B12 foods
  • Eggs
  • Seafood
  • Fortified cereals
  • Fortified dairy alternatives (e.g., almond milk)
Vitamin C foods
  • Broccoli
  • Brussels Sprouts
  • Red and green bell peppers
  • Citrus fruits (grapefruits, oranges, etc.)
Vitamin D foods
  • Fortified milk and yogurt
  • Oily fish
  • Mushrooms
  • Fortified cereals 
Vitamin K foods
  • Leafy greens (spinach, cabbage, turnips, etc.)
  • Pumpkin and squash
  • Fermented foods
  • Cashews and nuts (once you're not allergic)
                                                  (Leonard, 2023)

Second, we need to be disciplined in our lifestyle. Make regular exercise a daily habit. Make adequate a sleep a responsibility, not a privilege (ideally, seven to eight hours nightly). And, manage stress while staying balanced (don't get beaten by challenges; get better). The latter leads to the third weapon in our arsenal prioritize your wellness routine. Whether it's through yoga, working on your art, listening to music, writing in your journal, etc., take the time everyday to reflect and reconnect, especially with those, and that, which is most important. And, having a healthy platelet level is essential. Too few platelets (less than 150,000/150) can lead to excessive bleeding and prolonged recovery (Mayo Clinic, 2022; National Institutes of Health, 2022) while too many platelets (more than 450,000/450) can lead to blood clots, heart attack, cancer, and pregnancy complications (Johns Hopkins Medicine, n.d.; Williams, n.d.). Integrating the foods, and similar ones, mentioned above, and the following the suggested lifestyle choices will bring your platelets in balance.

It's in Every Bite 

Foods rich in vitamins B12, D, and K—among other nutrients—will optimize your platelet count.

As is emphasized throughout the Seminal site, wellness is key to your physiology, and, by extension, is a foundation of platelet production. Those who take a wellness approach to diet, exercise, and lifestyle have lower incidence of chronic disease (Okely & Gale, 2016). When you're in balance, your blood will be in balance. Here are six recommendations for helping you stay your best:

  1. Eat foods rich in vitamins B9, B12, C, D, and K while avoiding processed foods
  2. Get adequate, and restful, sleep each night (ideally 7 to 8 hours, undisturbed)
  3. Drink water at least 5 times daily, while eliminating sugary drinks
  4. Get fresh air daily (the sun triggers vitamin D production in your body, which boosts your platelet count)
  5. Make exercise, even a few minutes a day, part of your daily routine
  6. Reflect and recharge. Getting through the day is an achievement, and you need to hear up for what's awaiting tomorrow.
Platelets are the clutch players for your immune defenses. With these routines, you're always ready for the game.


Leonard, J. (2023). How to increase platelet count naturally: Foods to eat and avoid.

National Institutes of Health—National Heart, Blood, and Lung Institute (2022). Platelet disorders—Thrombocytopenia.

Okely, J.A. & Gale, C.R. (2016). Well-being and chronic disease incidence: The English longitudinal study of ageing. Psychosomatic Medicine, 78(3), 335-344. Medicine/Fulltext/2016/04000/Well_Being_and_Xhronic_Disease_Incidence_The.11.aspx


Kinsha Ramjin

Date 3/8/2023

Seminal Wellness Team

Date 3/8/2023 9:55:04 AM

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