Milly Gaines
A low red blood cell count, also known as anaemia, can leave you feeling exhausted and sluggish. It can be caused by blood loss, inadequate red blood cell production, or a high rate of red blood cell destruction. While there are no special foods or diet changes shown to raise blood cell counts, a well-rounded diet with a focus on nutrient-rich foods can help promote optimal blood health and prevent anaemia. Eating iron-rich foods, such as red meat, poultry, fish, shellfish, and dark, leafy greens, can help prevent symptoms of anaemia and bolster the making of haemoglobin. In addition, pairing plant-based iron sources with vitamin C-rich foods can enhance iron absorption.
How to increase red blood cells through diet
| Characteristics | Values |
|---|---|
| Iron-rich foods | Red meat, poultry, fish, shellfish, peas, lentils, beans, tofu, spinach and other leafy greens, dried fruits, nuts, seeds, beetroots, fortified cereals and breads |
| Folic acid-rich foods | Leafy green vegetables, beans, peanuts, liver, seafood |
| Vitamin B12-rich foods | Beef, chicken, fish, dairy, eggs, red meat |
| Vitamin E-rich foods | Almonds, pine nuts, avocado, bell pepper |
| Vitamin C-rich foods | Citrus fruits, tomatoes, bell peppers |
| Copper-rich foods | Leafy green vegetables, nuts, mushrooms, organ meat, oysters |
| Vitamin A-rich foods | Carrots, potatoes, fish, liver, leafy green vegetables |
| Exercise | Regular cardiovascular exercise, such as running, cycling, or swimming |
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What You'll Learn
- Eat iron-rich foods like red meat, fish, shellfish, spinach, and lentils
- Consume vitamin C to enhance iron absorption
- Get more folate and vitamin B6 from foods like nuts, seeds, and beans
- Exercise regularly to encourage the production of new red blood cells
- Limit alcohol consumption to prevent negative impacts on red blood cell production
Eat iron-rich foods like red meat, fish, shellfish, spinach, and lentils
Eating iron-rich foods is a great way to increase red blood cells through diet. Red blood cells carry oxygen to the body's tissues, and iron is used to make haemoglobin, which stores oxygen in the blood cells. Without enough iron, the body cannot produce enough haemoglobin, which can lead to iron deficiency anaemia. This can leave you feeling tired, weak, and short of breath.
Some good sources of iron include red meat, fish, and shellfish. If you are eating meat, it is best to opt for beef and liver as these are especially rich in iron. Fish and shellfish are also great choices, and they are also a good source of vitamin B12, which is important for brain function and creating new red blood cells.
If you are vegetarian or vegan, there are still plenty of plant-based options to boost your iron intake. Dark green leafy vegetables such as spinach are a great source of iron, as are lentils, beans, tofu, and peas. Dried fruits such as prunes and raisins also contain iron, as do iron-fortified cereals and breads.
To increase the absorption of iron, it is helpful to combine these foods with others that are rich in vitamin C. For example, you could add spinach, bell peppers, and tomatoes to a tofu scramble, or raisins and nuts to a chicken or tuna salad. You could also try a glass of orange juice with your breakfast bacon or sausage, or strawberries in your iron-fortified breakfast cereal. It is best to avoid drinking coffee, cola, or tea with iron-rich meals as the tannins can affect how the body absorbs iron.
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Consume vitamin C to enhance iron absorption
Consuming vitamin C alongside iron-rich foods is a strategy to enhance iron absorption, thereby supporting red blood cell production. Iron deficiency is the most common cause of anaemia, a condition characterised by low red blood cell counts.
Vitamin C is the only dietary constituent, other than animal tissue, that has been shown to promote the absorption of non-heme iron in humans. Non-heme iron is the major dietary form of iron, and its absorption is greatly influenced by meal composition. Vitamin C, or ascorbic acid, can reverse the inhibitory effects of certain substances like tea, calcium, and phosphate, on iron absorption.
The absorption of non-heme iron from vegetable meals is directly proportional to the quantity of ascorbic acid present. However, it is important to note that ascorbic acid has a more negligible impact on insoluble iron compounds, such as ferric oxide or ferric hydroxide, which are common food contaminants. Additionally, the enhancement effect of vitamin C may be less pronounced in meals with high iron availability, such as those containing meat, fish, or poultry.
To maximise iron absorption, individuals can pair iron-rich foods with vitamin C-rich foods or take vitamin C supplements alongside iron tablets. However, a clinical trial found that oral iron supplements alone were equivalent to oral iron supplements plus vitamin C in improving iron absorption and haemoglobin recovery in patients with iron deficiency anaemia (IDA). Thus, while vitamin C can enhance iron absorption, it may not be essential to take it alongside iron supplements.
Good sources of iron include red meat, poultry, fish, shellfish, peas, lentils, beans, tofu, dark green leafy vegetables (e.g., spinach), dried fruits (e.g., prunes, raisins), and iron-fortified cereals and breads. Vitamin C-rich foods include citrus fruits, strawberries, tomatoes, and bell peppers.
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Get more folate and vitamin B6 from foods like nuts, seeds, and beans
Folate, also known as vitamin B9, is a water-soluble vitamin that is naturally present in many foods. It is an essential nutrient, playing a critical role in producing red blood cells and preventing anaemia. Folate is particularly important for pregnant women as it helps reduce the risk of neural tube defects and other complications during pregnancy. The recommended dietary allowance (RDA) for folate is 400 micrograms of dietary folate equivalents (DFE) for adults aged 19 to 50 years.
Foods rich in folate include:
- Nuts: Sunflower seeds are an excellent plant source of folate, with 1 ounce providing 40% of the daily value.
- Seeds: In addition to sunflower seeds, other seeds such as chia seeds and flax seeds are also good sources of folate.
- Beans: Legumes, including beans, lentils, and garbanzo beans, are an excellent source of folate. Pinto beans, black beans, and kidney beans are particularly high in folate content.
Vitamin B6, also known as pyridoxine, is another water-soluble vitamin that plays a crucial role in various bodily functions. It is involved in energy metabolism, brain health, and the formation of red blood cells. The RDA for vitamin B6 is 1.3 mg for adults aged 19 to 50 years.
Foods rich in vitamin B6 include:
- Nuts: Similar to folate, sunflower seeds are a good source of vitamin B6. Other nuts, such as pistachios and Brazil nuts, also contain vitamin B6.
- Seeds: Sunflower seeds, chia seeds, and hemp seeds can also provide a good amount of vitamin B6.
- Beans: Legumes, including beans, lentils, and chickpeas, are a plant-based source of vitamin B6.
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Exercise regularly to encourage the production of new red blood cells
Exercise is an important part of maintaining and improving your health, and it can be especially beneficial for people with blood cancers. Regular exercise can help stimulate the production of new red blood cells, which can be beneficial if you have anemia.
A small 2017 study found that engaging in cardiovascular exercise for 30 minutes three times a week, in combination with taking iron supplements, may be more effective at increasing red blood cell count than solely taking supplements. This is because sustained vigorous exercise raises the heart rate, which increases the body and brain's need for oxygen. As a result, the heart beats faster and the lungs breathe deeper and quicker, leading to increased hemoglobin production.
Aerobic exercises, such as brisk walking, jogging, and cycling, can improve your cardiovascular health, reduce inflammation, and help combat fatigue. These exercises provide a stimulating force on your bones that helps signal your body to produce new blood cells. Additionally, strength training exercises can increase muscle mass and strength, which can improve your tolerance of chemotherapy and other cancer-related treatments.
It is important to consult your doctor before starting any new exercise regimen, especially if you have a medical condition or are taking medications. They can advise you on the types and intensity of exercises that are safe for you and help you identify your goals, whether it's building muscle strength, reducing fatigue, or simply staying active. Additionally, if you have a weakened immune system, it may be safer to exercise at home or during less crowded times at the gym to avoid exposure to large groups of people.
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Limit alcohol consumption to prevent negative impacts on red blood cell production
Alcohol consumption can have detrimental effects on red blood cell production. Even moderate drinking can prevent the growth and reproduction of red blood cells, as alcohol targets the "parent" red blood cells that produce new ones. This can lead to a condition called macrocytosis, where red blood cells become abnormally large. Macrocytosis is often linked to a deficiency of vitamin B12, which is commonly seen in people who abuse alcohol. Chronic alcohol abuse causes widespread inflammation of the liver, damaging the organ's ability to absorb, store, and release B12, resulting in macrocytosis.
Alcohol also has toxic effects on the bone marrow, where red blood cells are produced. This can lead to a reduced number of blood cell precursors in the bone marrow and structural abnormalities in these cells, resulting in enlarged, structurally abnormal red blood cells. Alcoholics frequently have defective red blood cells that are destroyed prematurely, which can result in anemia. Additionally, alcohol interferes with the production and function of white blood cells and platelets, increasing the risk of bacterial infections and stroke.
Therefore, limiting alcohol consumption is crucial to preventing negative impacts on red blood cell production. Alcohol abuse can lead to anemia, enlarged red blood cells, and impaired bone marrow function. By reducing alcohol intake, individuals can support the healthy production and function of red blood cells, as well as overall health. It is important to note that while the damage caused by moderate drinking is reversible, chronic and excessive alcohol ingestion can have more severe and permanent consequences.
To maintain optimal red blood cell production and overall health, it is advisable to limit alcohol consumption. This involves being mindful of the amount and frequency of alcohol intake. Individuals can also prioritize other beverages, such as water or non-alcoholic alternatives, to further reduce the potential negative impacts of alcohol on red blood cell production and overall health.
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Frequently asked questions
A low red blood cell count is called anemia.
Anemia can lead to fatigue, weakness, and impaired immunity.
Leafy green vegetables like spinach, kale, and Swiss chard are rich in iron, an essential mineral required for hemoglobin production. Red meat, poultry, fish, and shellfish are also good sources of iron.
Yes, vitamin B12 helps the body make red blood cells. It is naturally found in red meat, fish, and shellfish. Vegetarians and vegans may need to take a vitamin B12 supplement.
Yes, exercise encourages your body to make more red blood cells. Regular exercise, along with a balanced and nutritious diet, provides the bone marrow with the best tools to create new red blood cells.
