Your red blood cells, or RBCs, are biological gas couriers. They pick up oxygen from your lungs and carry it to your peripheral tissues, where they trade the oxygen for carbon dioxide. They then return the carbon dioxide to your lungs for disposal. A mature RBC consists of a flexible outer membrane composed of proteins and lipids, and an interior cargo of iron-rich hemoglobin molecules, which are the source of a red blood cell's gas-carrying properties. A balanced diet is critical for maintaining a population of healthy RBCs.
Red Blood Cell Production
Red blood cells begin their lives in your bone marrow. Like other cells in your body, they initially contain mitochondria and a nucleus, which provide energy and direct the production of the cell's proteins including hemoglobin. These structures are lost as the RBC matures and enters your bloodstream. A variety of nutrients are needed to produce RBCs, including iron, folate, vitamin B-6, zinc, protein, carbohydrates and fats. Once formed, a single RBC can circulate through your bloodstream for about four months.
Dietary Iron Sources
Dietary iron exists in two states: heme and non-heme iron. Heme iron is found in meats and is the most readily absorbed from your intestine. Non-heme iron can be found in a variety of plant foods including dark leafy greens, soybeans, blackstrap molasses, pumpkin seeds, whole grains, legumes and prunes. You can improve the absorption of non-heme iron by consuming these foods with vitamin C.
Sources of Zinc
Although only small amounts of zinc are needed for RBC production, Dr. Joyce Diwan at the Rennselaer Polytechnic Institute points out that this mineral is a critical cofactor for one of the enzymes involved in hemoglobin synthesis. Good sources of zinc include red meats, fish, egg yolks, milk, whole grains and nuts, especially Brazil nuts and pecans. Oysters are a particularly good source of zinc.
B Vitamins
Folate, or vitamin B-9, is required for DNA synthesis, and large amounts of DNA are needed to manufacture the millions of new RBCs you produce in your bone marrow each day. Dark leafy greens are particularly rich in folate, but it can also be found in bean sprouts, wheat germ, whole grain products and many fruits. Vitamin B-6, another cofactor needed for hemoglobin synthesis, is found in a wide variety of foods including meats, dried beans, peanuts, wheat germ, potatoes, cabbage, mushrooms, bell peppers, bananas and leafy greens. Vitamin B-12, which helps to recycle folate in your cells, is only present in appreciable amounts in meats and other animal foods.
Considerations
Red blood cell production is a major function of your bone marrow and it requires a large amount of raw material. Some of the nutrients needed for this metabolic work, such as iron, are recycled to some extent. Inadequate nutrition can lead to inefficient RBC production and a condition called anemia. Normal RBC production demands a well-balanced and varied diet composed of fruits, vegetables, legumes, greens, meats, fish, whole grains, seeds, nuts, sprouts and fats. If you suffer from anemia, ask your doctor about the best diet plan for you.
References
- "Staying Healthy with Nutrition: Iron"; Elson M. Haas, M.D.; 2006
- Rensselaer Polytechnic Institute; Heme Synthesis; Joyce J. Diwan, Ph.D.; 2008
