How to Increase Red Blood Cells
Red blood cells are responsible for transporting oxygen-rich blood throughout the body, so it is important to keep them optimal for our health. In this article, we tell you how we can increase red blood cells naturally.
Red blood cells are a major component of the blood. Therefore, it’s essential to keep them at healthy levels. However, it’s important to review certain aspects before knowing how to increase them naturally.
Also called “erythrocytes”, these are the most numerous cells in the blood. Their main component is hemoglobin and they obtain metabolic energy through lactic fermentation.
Here are some interesting facts about blood:
- Red blood cells live approximately 100 or 120 days. After that time, the bone marrow produces another “group” of erythrocytes.
- Each molecule of hemoglobin has 4 iron atoms which bind to the oxygen molecules.
- Each erythrocyte is 33% hemoglobin.
- Normal values of hemoglobin are 14 g / dl in women and 15.5 g / dl in men.
- Red blood cells eliminate carbon dioxide.
How to increase red blood cells
To increase the amount in an easy, healthy, and natural way, we recommend making some changes in your diet.
Eating foods rich in iron will allow your body to rebuild and replace lost nutrients. Iron increases red blood cells and also helps them to fulfill their function.
1. Consume foods that are rich in iron
Some foods that are richest in iron are:
- Legumes (lentils, beans)
- Vegetables (spinach, kale)
- Nuts (plums and raisins)
- Meat (liver)
- Egg yolks
2. Consume more copper
Adults need between 8 and 18 mg of this mineral every day. Women need more than men during the fertile stage, since they lose copper during menstruation.
It’s an essential nutrient for cells to access iron. The foods that contribute the most are nuts, beans, liver, poultry, and more.
3. Get more folic acid
Vitamin B9 helps in the normal production of red blood cells. If you don’t have enough folic acid, you can suffer from anemia.
In addition, it plays an essential role in the functioning of DNA. About 400 mcg is recommended for women in the fertile stage and 600 mcg when they are pregnant.
Where can you get folic acid? Mainly from whole grains, leafy green vegetables (spinach, Swiss chard), beans, and nuts.
Also read: Learn About the Properties of These 10 Nuts
4. Get more vitamin A
Vitamin A, also called “retinol”, is a very important compound for the development of red blood cell stem cells in the bone marrow.
It ensures the processing of hemoglobin by allowing iron to be obtained. Among the foods that provide the most vitamin A are citrus fruits, carrots, zucchini, and green leafy vegetables.
5. Increase your vitamin C intake
This nutrient has many properties, such as strengthening the immune system and preventing infections and various diseases.
In addition, vitamin C stimulates the body’s ability to absorb iron and, consequently, increases the amount of red blood cells. Citrus fruits are the foods that provide most of it.
6. Incorporate vitamin B12
A good amount of this nutrient favors the production of erythrocytes in the bone marrow and increases their presence in the blood. In order to provide your body with vitamin B12, we recommend you consume these foods:
- Blue fish (salmon, sardine)
- Dairy products (milk, yogurt and cheese, better if they are skimmed)
- Soy (in any presentation)
- Brewer’s yeast
- Wheat germ
A sedentary lifestyle has many negative effects on your health. Not only does it reduce your number of red blood cells, it also doesn’t allow for the creation of new copies.
Exercise is essential to havng good iron health and for overall quality of life. Routines that include at least a few minutes of cardio (running, jogging, cycling, etc.) are recommended because they favor general oxygenation of the body.
8. No smoking
Smoking is one of the worst habits that people carry out, especially taking into account that nicotine and other chemicals present in the cigarette reduce oxygen and do not allow adequate blood flow.
Smoking “squeezes” blood vessels and hinders the work of red blood cells.
9. Don’t drink alcohol
Alcoholic beverages convert blood into a thicker, slower liquid with less oxygen that can’t be transported properly.
In addition, alcohol produces immature red blood cells without sufficient hemoglobin. Therefore, alcoholism is another habit that’s harmful to our health and has a negative impact on the erythrocyte count.
10. Get physical exams
Go at least once a year to get complete blood tests. With a sample, it’s possible to analyze the general conditions and the levels not only of red blood cells but also of cholesterol, iron, urea, creatinine, glucose, etc.
Consulting with your doctor is essential
It’s very important to track data that isn’t within normal limits. Finally, if there is any disorder or irregularity, the physician will prescribe the most appropriate treatment to solve it.