Are you feeling weak or tired? You may be suffering from symptoms of anemia. Anemia occurs when your red blood cell (RBC) count is low. If your RBC count is low, your body has to work harder to deliver oxygen throughout your body.
Anemia can put you at risk for a number of problems, so it’s important to get your RBC levels back on path as soon as possible.
Eating foods rich in these five nutrients can help you improve your red blood cell levels.
1. Vitamin A
Vitamin A also supports RBC production in this manner. Foods rich in vitamin A include:
- Dark, leafy green vegetables, such as spinach and kale
- Sweet potatoes
- Squash
- Carrots
- Red peppers
- Fruits, such as watermelon, grapefruit, and cantaloupe
2. Vitamin B-12
Vitamin B12 is a common deficiency, especially among vegans, the elderly and those with malabsorption issues. Vitamin B12 deficiency can be a cause of negligible blood production. Certain foods can help filling this gap.
Foods high in vitamin B-12 include:
- Red meat, such as beef
- Fish
- Dairy products, such as milk and cheese
- Eggs
3. Copper
Copper deficiency may also be linked with low red blood cell count. Copper intake doesn’t directly result in RBC production, but it can help your RBCs access the iron they need to replicate. Foods high in copper include:
- Poultry
- Shellfish
- Liver
- Beans
- Cherries
- Nuts
4. Iron
Iron is the most critical nutrient affecting red blood cell production. Iron deficiency is usually from blood loss by several disorders and irregularities or the inability to absorb iron. One visible sign of iron deficiency is a smooth tongue. Another common outward sign is cracks in the corners of the mouth.
Eating an iron-rich diet can increase your body’s production of RBCs. Iron-rich foods include:
- Red meat, such as beef
- Organ meat, such as kidney and liver
- Dark, leafy, green vegetables, such as spinach and kale
- Dried fruits, such as prunes and raisins
- Beans
- Legumes
- Egg yolks
5. Vitamin B6
Vitamin B6 is a water-soluble vitamin necessary for growth and maintenance of almost every bodily function, including blood health and building blood. Vitamin B6 supports red blood cell metabolism and protein metabolism.
The best food sources of vitamin B6 include:
- Fish
- Long-grain rice
- Turkey
- Chicken
- Potatoes
- Tomatoes
- Bananas
- Whole grains
- Legumes and nuts
6. Folic Acid
Adding certain B vitamins to your diet can also be beneficial for blood creation. Foods high in vitamin B-9 (folic acid) include:
- Enriched breads
- Dark, leafy, green vegetables, such as spinach and leaf cabbage
- Beans
- Lentils
- Peas
- Nuts
Besides these foods some much needed lifestyle changes can also help with sufficient RBC production.
If you’re eating a healthy diet and taking supplements, you’re off to a great start. Keep up this balanced approach by cutting back on or eliminating smoking habit. Excessive smoking may lower your RBC count.
Regular exercise is also beneficial. In addition to promoting overall wellness, exercise is the key to RBC production. Forceful exercise causes your body to need more oxygen. When you need more oxygen, your brain signals your body to create more RBCs.
Your best bets for vigorous workouts include:
- Jogging
- Running
- Swimming
