Several nutrients play a role in red blood cell production. The body needs red blood cells to deliver oxygen to its tissues, cells and organs. Nutritional deficiencies can cause a lack of healthy red blood cells, a condition called anemia. Symptoms of anemia include weakness, fatigue, shortness of breath, decreased immune function and difficulty concentrating.
Iron
The body uses most of the iron it absorbs in the production of hemoglobin, a protein in red blood cells that transports oxygen throughout the body. Animal-based foods that originally contained hemoglobin, such as meats, poultry, seafood, eggs and dairy products provide sources of heme iron, a form of dietary iron easily absorbed by the body. Plant-based iron sources such as spinach, whole grains, legumes and fortified cereals provide nonheme iron, a type of iron less easily absorbed by the body. Eating nonheme iron sources with meat or vitamin C can enhance absorption, while calcium, tea and coffee can hinder absorption.
Vitamin B-12
Animal-based foods provide the only natural sources of vitamin B-12, a water-soluble vitamin required for red blood cell formation as well as fat and protein metabolism and neurological function. Clams, beef liver, fish, chicken, turkey, eggs and dairy products provide good sources of vitamin B-12. Fortified cereals and dietary supplements provide good sources for vegetarians and vegans.
Vitamin B-6
Vitamin B-6 plays an important role in red blood cell metabolism and hemoglobin production as well as protein metabolism and blood sugar control. Vitamin B-6 exists naturally in a variety of animal and plant-based foods, including legumes, meat, poultry, fish and fruits and vegetables such as spinach, avocado and tomato juice. Many fortified cereals also contain vitamin B-6.
Folate
Folate, a water-soluble B vitamin, plays an important role in red blood cell production, DNA and RNA production and cell division and growth during pregnancy and infancy. Good sources of folate include green, leafy vegetables, citrus fruits, dried beans and peas and peanuts. Many enriched grain products, fortified cereals and dietary supplements contain folic acid, a synthetic form of folate.
References
- MedlinePlus Medical Encyclopedia: Anemia
- National Institutes of Health Office of Dietary Supplements: Iron
- National Institutes of Health Office of Dietary Supplements: Vitamin B-12
- National Institutes of Health Office of Dietary Supplements: Vitamin B-6
- National Institutes of Health Office of Dietary Supplements: Folate
