Do you often feel weak and tired easily? It could be that you lack red blood cells. Red blood cells are produced by the spinal cord. When the spinal cord produces too few red blood cells, the distribution of oxygen and nutrients to all body cells becomes disrupted.
The condition of the body that lacks red blood cells is also known as anemia. Not only does it make you weak and tired easily, in certain cases anemia also causes symptoms such as pale looking skin, headaches, cold hands and feet, and shortness of breath.
There are many factors that trigger a lack of red blood cells in the body. Hereditary factor is one of the causes. If your parents suffer from anemia, then you are also at risk of having a similar condition. In addition, age also affects the production of red blood cells. Older people are at increased risk of developing anemia due to deficiency of vitamin B12 and folic acid.
Pregnant women and those who are going through their menstrual period are also prone to anemia. Generally, pregnant women need more iron intake. This intake is needed for the growth and development of the baby's body which requires hemoglobin. Meanwhile, women who are menstruating are also prone to experiencing iron deficiency due to loss of red blood cells.
Other causes of anemia are intestinal disorders and other chronic conditions. These intestinal disorders include Celiac and Crohn's disease which affect the absorption of nutrients, including nutrients that are useful for expediting the production of red blood cells. Chronic conditions that also cause a shortage of red blood cells are kidney disease, cancer, and also liver failure.
To ensure that the need for red blood cells is always fulfilled, there are several types of food that you can consume. This type of food must contain nutrients that are useful for helping the formation of red blood cells. The following are the types of nutrients and food ingredients that you can consume.
Iron
Iron is the main support for the production of red blood cells in the body. This mineral substance forms hemoglobin which is useful for binding oxygen so that clean and nutrient-rich blood is always available.
Iron can be found in animal and plant foods. Poultry, beef, mutton, offal, and seafood can be an option to meet the nutritional needs of the body. Meanwhile, if you adopt a vegetarian diet, you can eat green vegetables, nuts and fruits.
Vitamin C
Besides being useful for maintaining endurance, vitamin C is also a source of nutrition that supports the production of red blood cells in the body. Vitamin C functions to support the absorption of iron. To get your intake of vitamin C, you can supplement your daily diet with fruits such as oranges, mangoes and kiwis.
Copper substance
Unlike iron, copper does not directly produce red blood cells. This mineral functions to help red blood cells get iron to form hemoglobin and carry oxygen. Foods rich in copper include poultry, shellfish and legumes.
Folic acid
Consumption of folic acid helps adequate supply of red blood cells thereby reducing your risk of developing anemia. You can find folic acid in spinach and kale, nuts and oats.
Vitamin B12
Foods rich in vitamin B12 also help in the production of red blood cells. If you lack vitamin B12, your body can experience red blood cell damage. In order for your vitamin B12 intake to be sufficient, try to regularly consume eggs, milk, fish and red meat.
So, those are the various types of nutrients that you can consume to expedite the production of red blood cells in the body. If you or someone close to you experiences symptoms of anemia, make sure you complete your daily menu with food ingredients according to the nutrients you need. #LiveExcellently