Boosting Red Blood Count: Vegan Diet Strategies

A low red blood cell count, also known as anaemia, can cause a range of symptoms from trouble concentrating to tachycardia and hypotension. For vegans, a low red blood cell count may be caused by a lack of vitamin B12, which is required in the manufacturing of red blood cells, or iron, which is essential for their production. To increase your red blood cell count, try eating more iron-rich foods such as spinach, beans, and whole grain products. You could also try taking an iron or vitamin B12 supplement.

Eat iron-rich foods like spinach, beans, and tofu

Spinach, beans, and tofu are all excellent sources of iron, which is a vital nutrient for maintaining healthy red blood cell levels. Iron is used by the body to produce haemoglobin, which is found in red blood cells and carries oxygen around the body. It is also used to make myoglobin, which stores oxygen in our muscle cells.

Spinach is a leafy green vegetable that contains a good amount of iron. Cooking spinach helps to unlock the maximum amount of iron available, so it is a good idea to eat cooked spinach to boost your iron intake. Beans are another great source of iron, with kidney beans and navy beans being particularly good choices. They are also high in dietary fibre and contain vitamins and minerals, including folate, which is used to treat anemia.

Tofu, a soy-based protein, is another food that can help to increase your iron intake. Tofu is a good plant-based source of calcium and provides around 8% of your daily value of iron. Including tofu in your diet is an easy way to boost your iron intake while also benefiting from its other nutritional qualities.

To enhance the absorption of iron from these foods, it is recommended to pair them with vitamin C-rich foods. Citrus fruits, strawberries, tomatoes, and bell peppers are all good sources of vitamin C that can help increase iron absorption when eaten with iron-rich foods.

It is important to note that tea, coffee, and foods containing phytates can reduce iron absorption, so it is best to avoid consuming these around mealtimes. Additionally, the recommended daily intake of iron for vegans is higher than for non-vegans, as non-heme iron from plants is not absorbed as well as heme iron from animal products.

By including iron-rich foods like spinach, beans, and tofu in your diet, and pairing them with vitamin C-rich foods, you can effectively increase your red blood cell count while following a vegan diet.

Consume foods with vitamin C to aid iron absorption

Consuming foods rich in vitamin C is a great way to increase the absorption of iron in your body, which in turn can help raise your red blood cell count. This is because vitamin C aids in iron metabolism, which is necessary for the production of hemoglobin, the protein in red blood cells that carries oxygen.

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin found in many foods, especially fruits and vegetables. It is essential for the growth and repair of all the tissues in the human body. It helps make collagen, an important protein that is one of the basic components of the skin, cartilage, tendons, ligaments, and blood vessels.

The best vegan sources of vitamin C include citrus fruits such as oranges, lemons, and limes, as well as papaya, pineapple, melon, strawberries, raspberries, blueberries, blackcurrants, kiwi, mango, broccoli, Brussels sprouts, cabbage, cauliflower, kale, spinach, spring greens, tomatoes, peppers, and potatoes.

When planning your meals, be sure to include sources of vitamin C. For example, you could have fresh fruit with your cereal, peppers or tomatoes with a bean chilli, and a smoothie with a snack of nuts and seeds.

It is worth noting that vitamin C is sensitive to heat and light, so it is best to consume these foods raw or lightly cooked to retain their vitamin C content. For instance, if you steam broccoli for 5 minutes, it will retain most of its vitamin C content, but if you boil it until it is mushy, it will lose a significant amount.

Additionally, as soon as a fruit or vegetable is picked, its vitamin C content starts to decline. To slow down this process, you can refrigerate and store the food whole. If you are planning to keep fresh produce in the fridge for a couple of weeks, frozen fruits and vegetables are a better option, as they are usually frozen within hours of being picked, thus preserving their nutrients.

Take vitamin B12 supplements

Vitamin B12 is an important supplement for vegans to take, as it helps the body make red blood cells. Vegans are at a particular risk of vitamin B12 deficiency, which can cause anaemia and nervous system damage.

Vitamin B12 is found in meat, dairy, and eggs, so vegans may need to take a supplement to ensure they are getting enough. There are many B12 supplements available that are suitable for vegans, often in tablet or liquid form.

It is recommended that vegans either eat B12-fortified foods two or three times a day to get at least three micrograms of B12, or take a daily supplement of at least 10 micrograms, or a weekly supplement of at least 2000 micrograms.

Some B12-fortified foods include:

• Some plant milks
• Some soy products
• Some breakfast cereals

Some B12 supplement products include:

• DEVA Vegan Vitamin B12 Fast Dissolve Supplement
• Nature's Bounty Vitamin B12
• MegaFood Vegan B12

It is important to note that a blood B12 level measurement is not a reliable test for vegans, as some plant foods contain B12-analogues that can interfere with B12 metabolism. Blood homocysteine testing or MMA testing are more reliable ways to test for B12 deficiency.

Avoid tea and coffee with meals

To increase red blood cell count on a vegan diet, it is important to understand the role of iron in the body. Red blood cells contain haemoglobin, a protein that carries oxygen around the body. When the body does not have enough iron, it cannot produce haemoglobin, leading to iron deficiency anaemia.

Vegans should be aware that iron from plant-based sources (non-heme iron) is not as easily absorbed as iron from animal products (heme iron). Therefore, vegans need to ensure they are consuming enough iron-rich foods, such as whole wheat bread, spinach, beans, and dried apricots.

In addition to diet, there are other lifestyle factors that can impact red blood cell count. One such factor is tea and coffee consumption. While tea and coffee can be enjoyed in moderation, it is important to avoid consuming them with meals. Here's why:

Impact on Nutrient Absorption:

Tea and coffee contain compounds like polyphenols and tannins. When consumed with meals, these compounds can bind to iron, forming complexes that are difficult for the body to absorb. This interference affects the absorption of non-heme iron, which is the type of iron found in plant-based sources. As vegans rely solely on plant-based sources of iron, it is crucial to maximise absorption by avoiding tea and coffee during mealtimes.

Caffeine Considerations:

Excessive caffeine consumption can stimulate the nervous system and lead to physiological dependence. The Indian Council of Medical Research (ICMR) recommends limiting caffeine intake to 300 milligrams per day. A typical cup of coffee contains 80-120 mg of caffeine, while tea contains 30-65 mg per serving. Therefore, it is important to be mindful of your caffeine intake and avoid exceeding the recommended limit.

Guidelines for Consumption:

To optimise iron absorption, it is best to avoid tea and coffee at least one hour before and after meals. This allows the body sufficient time to absorb iron from food without interference from tannins.

In summary, while tea and coffee can be enjoyed in moderation, it is important for vegans to be mindful of the potential impact on iron absorption when consumed with meals. By avoiding tea and coffee during mealtimes, you can help ensure optimal iron absorption and support the maintenance of healthy red blood cell levels.

Exercise regularly

Exercise is an important factor in increasing red blood cell count. Regular exercise stimulates the body to produce more red blood cells, a process known as erythropoiesis. This is because exercising causes older red blood cells to break down and get recycled faster. As a result, the body creates new red blood cells that are better at carrying oxygen than the older ones, improving overall health.

The body typically breaks down red blood cells every three to four months while simultaneously making new ones to replace the lost ones. However, engaging in regular exercise can accelerate this natural process. Vigorous exercise, in particular, can be beneficial as it increases the body's need for oxygen, prompting the brain to signal the production of more red blood cells.

It is important to note that exercise alone may not be sufficient to increase red blood cell count. A well-rounded approach that includes a nutritious diet, supplements (if necessary), and addressing any underlying health conditions is crucial. Additionally, consulting a healthcare provider is recommended to ensure that any lifestyle changes or medical treatments are safe and appropriate.

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