Red blood cells constitute a major element of human blood, which is a transporter of different essential substances to the various organs of the body. Their role is to circulate oxygen to the tissues of the body and receive carbon dioxide in return, which is then transported to and annihilated by the lungs.
If our body lacks adequate strong red blood cells and is low in Hemoglobin, a chief constituent of red blood cells, the cells in the body will not receive enough oxygen and will not be able to function in a proper manner. It can also result in the generation of Anaemia, which is a very common blood-deficiency disease and affects millions of people all over the world.
Consumption of foods rich in iron, copper and various vitamins stimulate an increase in the production of red blood cells and prevent the chances of a deficiency in Hemoglobin.
Beetroot generates a four-fold increase in the oxygen uptake of red blood cells. It contains a considerable quantity of iron, which improves the flow of blood in the body and the capacity of the red blood cells or the erythrocytes to transport oxygen. It assists in manufacturing healthy and strong red blood cells and also helps in maximizing the quantity of oxygen being delivered by the red blood cells. Beetroot juice contains iodine, copper, potassium, calcium, iron, protein, and vitamins P, C, B2, BC and Bi, all of which help in the improvement and increase of red blood cell production. Eating beetroot has been found to be a very effective and healthy way to boost the growth of red blood cells.
Almonds contain a high quantity of iron and are rich in copper, which, if consumed in sufficient quantities, and when combined with vitamins and iron, fuels the red blood cell production in the body. Hundred grams of almonds contain nearly 1.15mg of copper which is a fairly high percentage and thus, helps in stimulating the creation of new red blood cells. Patients suffering from blood-deficiency diseases are advised by doctors to include almonds in their diet.
3) RED MEAT
Red meat can play an effective role in preventing iron deficiency and increasing red blood cell production in the body as it is one of the finest sources of dietary iron. The iron content in red meat constitutes a part of a molecule named ‘heme’, which is absorbed more readily by our body than the other forms of this molecule. A 3-ounce serving of red meat such as beef contains about 2.5 milligrams of iron, whereas organ meats like beef heart and liver contain even higher amounts. If your diet includes animal-based foods, you can add red meat in your meals to certify that your body contains sufficient quantities of iron and healthy red blood cells.
Both fresh and cooked peas, like other green vegetables, are rich in iron content and other nutrients. Moreover, it is quite easy to include these succulent vegetables in your meals and diet. It has been observed that merely half a cup of peas provides roughly 7% of the regular prescribed value of iron. You can cook peas as a side dish or can include them in your main course and regular diet.
It has been suggested by researchers studying the health benefits of soybeans,that eating soybeans can improve the red blood cell fabrication in the body and that ferritin found in soybeans is a highly utilizable source of iron. Soybeans which are high in ferritin increase the expected iron absorption by more than 15% and thus are a very good source of nutritional iron in people who are deficient in it. Eating soybeans daily can help in improving the level of iron in the body which is essential for maintaining healthy and strong red blood cells.
Seafood like clams and oysters are an excellent source of iron. Clams have a higher iron content, with three ounces of shellfish providing about 23.8mg of iron. Clams are also a chief source of Vitamin B12 and potassium, both of which are necessary for the absorption of iron. This superfood can be eaten raw as well as cooked in a clam chowder and is beneficial to people suffering from iron deficiency. Oysters are also a principal source of Vitamin B12. Three ounces of oysters contain around 10.2mg of iron. It can be eaten both cooked and raw and is a very popular iron rich food.
7) VITAMIN C RICH FOODS
Vitamin C can expand the absorption of the inorganic iron form known as non-heme iron which is found in plant food. Eating food which is rich in vitamin C is a very effective way to increase the iron content in the body. Citrus fruits like grape-fruits, tangerine, kiwi fruit, cantaloupes and strawberries are high in vitamin C. Vegetables containing a huge amount of vitamin C include tomatoes, peppers, broccoli, Brussels sprouts, potatoes, cabbage and leafy green vegetables like spinach and turnip greens. Fresh and frozen vegetables and fruits generally have a higher vitamin C content than canned ones.
8) FOLIC ACID RICH FOODS
Folic acid is a group B vitamin which is very essential for the production and healthy growth of red blood cells. As our body does not preserve a sufficient amount of folic acid, it requires a continual fresh supply of it to remain healthy.
Deficiency of folic acid can result in Anaemia and other blood-deficiency diseases. Folic acid is found in bananas, oranges, peach, egg yolk, chicken giblets, lentils and dried beans, as well as wheat flour and wholegrain breads. If your diet includes a considerable amount of vitamin C, you should add a higher quantity of folic acid to your diet as vitamin C makes your body excrete Folic acid.