How to increase RBC cell count
To produce RBCs, your body needs a few essential substances. Getting enough of these nutrients each day helps your body produce RBCs. Eating meals high in iron, vitamin B12, B9, vitamin C, vitamin A, and copper is one way to increase red blood cells.
It however does not fully ensure to prevent anaemia. Anaemia is a disease that occurs when the red blood cell count is low. Also keep in mind that the strategies discussed below are not in any way a replacement for medical treatments. You’re off to a fantastic start if you’re following a healthy diet and taking any supplements your doctor has recommended. Your RBC levels may also benefit from other lifestyle modifications. It is important to get CBC blood test done regularly for the detection of RBC cell count.
Nutrients and Diet to Increase Red Blood Cell Count
Iron: Iron deficiency commonly causes low RBC production. Foods that contain iron are meats, spinach, lentils, fortified breakfast cereals, tofu, dark chocolate, oysters and white beans.
- There are two types of iron present in the food i.e heme and non-heme iron.
- In meat, fish, poultry, heme iron can be discovered. Heme iron is the one that is fastest absorbed by the body. Up to 30% of the heme iron you consume is absorbed. In general, consuming meat significantly raises your iron levels compared to ingesting non-heme iron.
- Plant-based foods like fruits, vegetables, and nuts contain non-heme iron. Foods containing non-heme iron are still crucial for a healthy, balanced diet, but the iron in these foods would not help with anaemia. Only two to ten percent of non-heme iron gets absorbed by body from the food that we consume.
- For females between the ages of 19 and 50, the Recommended Dietary Allowance (RDA) is 18 milligrams (mg) per day. RDA for males is only 8 mg per day for those aged 19 to 50.
Vitamin C
This vitamin might improve the way your body absorbs iron. The absorption of non-heme iron can also be aided by foods strong in vitamin C, such as tomatoes, citrus fruits including oranges, kiwis, lemons, lychees, strawberries, and red, yellow, and orange peppers.
For people aged 19 and over, the RDA for vitamin C is 90 mg for men and 75 mg for women.
Vitamin A (retinol)
Through a variety of biological mechanisms, including the promotion of erythrocyte progenitor cell growth and differentiation, potentiation of infection immunity and reduction of the anaemia of infection, and mobilisation of iron stores from tissues, Beef liver, lamb liver, cod liver oil, goat cheese, eggs, whole milk, sweet potatoes, carrots, spinach, and kiwi fruit are foods high in vitamin A.
The recommended daily allowance (RDA) for vitamin A for females is 700 mcg per day. The RDA for males is 900 mcg for those who are 19 years of age or older. Vitamin A appears to be involved in the pathogenesis of anaemia.
Vitamin B12
Erythropoiesis depends heavily on vitamin B12. Vitamin B12 is necessary for erythroblasts to proliferate while differentiating. Meat and meat products containing fish, liver, eggs, and organ meats are sources of vitamin B12. milk and dairy goods including yoghurt, cheese, and paneer. mushrooms, spinach leaves, and edible or marine algae.
The recommended daily allowance (RDA) of this vitamin for adults is 2.4 mcg.
Vegetarians have a hard time finding foods high in vitamin B12. But thanks to advancements in food science, we now have breakfast cereals that have been fortified with minerals related to vitamin B12.
Vitamin B9 (folate)
This is a water-soluble natural vitamin and is also known as folate. It can be found in a variety of foods. It is also added to foods in the form of folic acid and also offered as a health supplement. It is more readily absorbed in the form of folic acid than that obtained from dietary sources (85% vs. 50%, respectively). Major sources are dark green leafy vegetables (turnip greens, spinach, romaine lettuce, asparagus, Brussels sprouts, and broccoli). Aquatic foods, liver, beans, peanuts, sunflower seeds, and eggs are also a rich source.
The recommended daily allowance (RDA) for folate for adults is 400 mcg of dietary folate equivalents (DFEs). Because folate pills are absorbed differently than food sources, the DFE measurement is employed. To ensure that you are receiving the appropriate quantity, consult a physician or nutritionist. are foods high in folate.
Vitamin B6
One of the proteins found in RBCs is synthesised significantly because of this vitamin. Beef liver, chicken breast, potatoes, bananas, rice, raisins, onions, spinach, and tofu are among the foods high in vitamin B6.
The recommended daily allowance of vitamin B6 for adults is 1.3 mg.
Vitamin E
Vitamin E might aid in preventing harm to blood cells. Wheat germ oil, almonds, hazelnut oil, sunflower oil, almonds, peanuts, avocado, mango, and kiwifruit are all sources of vitamin E.
The RDA for persons 14 and older is 15 mg daily.
Lifestyle changes
- Alcoholic beverage consumers should think about reducing or quitting their intake. Anaemia risk is known to increase with heavy alcohol consumption.
- Additionally useful may be regular exercise regime. Exercise may boost RBCs, according to an older 2012 study, but there is insufficient data to determine whether this strategy is secure and efficient.
- Exercise that is vigorous can be beneficial because it increases your body’s desire for oxygen. Your brain sends a signal to your body to produce more RBCs when you require more oxygen. This method might not be suitable for all anaemic patients, though. To determine what is best for you, it is best to speak with a doctor. Jogging and running are a couple of possibilities for intense exercises.