A healthy body generates a normal supply of red blood cells from certain nutrients that it gets from foods. If a blood test has shown that your red blood cell count is low, improving your diet can help bring it up to par. Although your doctor may prescribe a temporary medication or supplement regimen, ultimately you will have to rely on your diet again to provide the protein, vitamins and iron needed for blood cell formation. You can prevent or resolve anemia symptoms with targeted nutrition.
Protein
Your body digests dietary protein, leaving the amino acids necessary to build red blood cells. Good protein sources include fish, lean meats, low-fat dairy products, beans and nuts. Eating a variety of animal- and plant-based foods will supply all of the relevant amino acids. Because excess protein consumption causes fat storage and weight gain, keep your protein consumption within the recommended 46 to 56 grams per day.
Iron
Your red blood cell count depends strongly on dietary iron, an integral component in the oxygen-carrier hemoglobin, which gives red blood cells their color. Iron deficiency is a common cause of anemia, especially in pregnant women, who experience rapid blood changes. Get large amounts of iron from fortified breakfast cereals, clams, liver, beans and cooked spinach. Use eggs, raisins and tomatoes as additional sources to achieve 8 to 18 milligrams of iron in your daily diet.
B Vitamins
Several of the eight B vitamins affect your blood count, including vitamins B-2, or riboflavin; B-6; B-9, or folate; and B-12. Their absence can cause anemia by inhibiting red blood cell production. Many foods contain some or all of these nutrients, most notably fortified cereals. Some brands of wheat and oat bran flakes offer complete blood-building nutrition, as do the protein sources clams, liver and eggs. Beans and cooked spinach are good sources of folate, while beef, chicken, pork and fish have significant B-2, B-6 and B-12. Ask your doctor how much vitamin B you should be getting.
Vitamin C
Absorption of dietary iron during digestion requires vitamin C, which your body can’t produce and which you must gain from foods every day. Red peppers, potatoes, tomatoes and oranges, strawberries and most other fruits supply lots of vitamin C. Access the dietary iron for blood cell manufacture by consuming 75 to 90 milligrams of vitamin C daily.
References
- Oklahoma Cooperative Extension Service; Protein and the Body; Janice R. Hermann, Ph.D., RD/LD
- U.S. Department of Agriculture: Dietary Guidelines for Americans 2010
- National Heart Lung and Blood Institute: What Is Anemia?
- National Heart Lung and Blood Institute: Who Is At Risk?
- National Heart Lung and Blood Institute: Causes
- MedlinePlus: Vitamin C
