Iron is found inside hemoglobin, a pigment inside red blood cells that carries oxygen from the lungs to the tissues. Low levels of iron in your blood can lead to anemia, a condition that occurs when you do not consume enough iron in your daily diet or when your body cannot absorb an adequate supply of iron from food or your gastrointestinal tract. In addition, you may experience anemia due to prolonged menstrual or intestinal tract bleeding. Certain vitamins can replenish low iron levels and increase red blood cell production.
Folic Acid
Folic acid is a B-vitamin that is important for the production and maintenance of healthy red blood cells. Low levels of folic acid can lead to iron-deficiency anemia or decreased red blood cells due to inadequate amounts of iron in the blood. The recommended daily allowance for folic acid is 400 mcg for adult females and males and 600 mcg for adult pregnant females. Foods rich in folic acid include iron-fortified breakfast cereals, spinach, broccoli, turnip greens, beef liver, bananas, asparagus, peanuts, green peas, oranges and beans.
Vitamin B12
Your body needs vitamin B12 to produce healthy red blood cells. Low levels of vitamin B12 can lead to pernicious anemia, a type of anemia that occurs when the body cannot properly absorb vitamin B12 from the gastrointestinal tract due to an immune system malfunction or a weakened stomach lining. The recommended daily allowance for vitamin B12 is 2.4 mcg for females and males over the age of 14. Foods rich in vitamin B12 include clams, salmon, plain yogurt, tuna, milk, Swiss cheese, trout, beef, B12-fortified breakfast cereals, eggs, ham and roasted chicken.
Vitamin C
Vitamin C is an antioxidant that strengthens the immune system and helps the body absorb iron from food. The recommended daily allowance for vitamin C is 90 mg for adult males and 75 mg for adult females. Foods rich in vitamin C include papaya, watermelon, Brussels sprouts, cauliflower, cabbage, winter squash, red peppers, raspberries, strawberries, blueberries, cranberries and pineapples.
References
- "Anemia and Other Red Cell Disorders"; Kenneth Bridges; 2009
- "Iron Deficiency Anemia: Recommended Guidelines for the Prevention, Detection, and Management among U. S. Children and Women of Childbearing Age"; Robert O. Earl and Catherine E. Woteki; 2008
- "Complete Guide to Nutrition in Primary Care;" Darwin Deen, M.D. and Lisa Hark, M.S.; 2010
- "Vitamins and Minerals Demystified"; Steve Blake; 2008
- "Nutrition Almanac"; Lavon J. Dunne; 2008
- KidsHealth from Nemours: Iron-Deficiency Anemia
