Many people do not know theproper ways to raise red blood cellsin the body, due to lack of information. Having a lack of these in the body can bringserious symptomsthat affect our health and quality of life.
Althoughredblood cells are the most numerous cells in the blood, we must take certain recommendations to have theideal amountof these. Generally, these work on increasing theconsumption of certain nutrientsand small daily activities.
Therefore, in the following article the concept of red blood cells will be explained in a clear and simple way. They also mention what are the best recommendations to upload them naturally.
What are red blood cells?
Red blood cells are the most abundant cells found in theblood of our body. These contain a protein called “hemoglobin” whose function is totransport oxygen from the lungs to the rest of the body.
Important: A study conducted at theUniversity of Cuenca in Ecuador, describes red blood cells asbiconcave discswith a depression in the center. He also states that they have “hemoglobin”, whose function is to transport oxygen throughout the body. (1)
Recommendations for raising red blood cells
It is necessary toknow some recommendations, to be able to raise red blood cells naturally, because it is possible that we may havea shortage of these cells, causing symptoms such asmuscle aches, fatigue, or feeling weak.
Note: Anemiais a disease that is based on the absence of healthy red blood cells in the blood, which can generate a state of fatigue in those who suffer from this pathology.
For this reason, we recommend you follow the following tips to avoid all these consequences:
Eating iron-rich foods
One of the main recommendations is toconsume foods that are rich in iron, since thismicronutrient is vitalfor a good development and maintenance of the body, because this is necessary to produce hemoglobin in the body.
Important: TheNational Institute of Health of the United States, published a report mentioning theimportance of iron for the body, where it explains that this micronutrient is responsible for producing the hemoglobin necessary to transport oxygen throughout the body. (2)
For this reason, doctors prescribe their patients with anemia adiet rich in foods that contain ironsuch as meats, this being the main component to raise the levels of red blood cells in the body.
Increase vitamin C intake
An increase in theconsumption of vitamin C, makes favorable to theproduction of red blood cells in the blood, since this mineral, helps vegetable iron to be absorbed in greater quantity by the body, which makes it advisable for patients with anemiato snack with citrus fruits.
Similarly, an article published by the medical journalMEDISAN, mentions the importanceof consuming foods rich in vitamin C, since this is anenhancerfor the body to facilitate the absorption of iron at the gastrointestinal level. (3)
Increase vitamin B12 intake
Increasing theconsumption of vitamin B12is another recommendation, since this mineral isnecessary to help the formation and maturation of red blood cells, along with the synthesis of DNA (deoxyribonucleic acid) which is the genetic material of these cells.
Note: TheNational Institute of Health of the United Statespublished a report onvitamin B12and its function, explaining that this nutrient helps maintain healthy blood cells and the production of DNA, which is the genetic material for all cells(4).
Eating foods with folic acid
Folic acid or vitamin B9, is necessary for the formation and growth ofred bloodcells in the body, so itis advisable for patients with anemiato consume enough foods that are rich in this mineral, as they will help the production of these cells and keep them healthy.
Note: Foods that have ahigh content of folic acid are green leafy vegetables, such as spinach, watercress or cabbage just to mention a few. Theseshould be consumed frequently, as the body does not store it in large quantities.
Eating foods with copper
Another mineral that should be consumed with a greater increase iscopper, since ithelps the body absorb ironmore easily, also contributes to theformation of red blood cellsand to keepthe nervous system in good condition.
Also, copper can be obtained through a variety of foods, highlighting among them legumes such as lentils, chickpeas or beans, which have a high content of this mineral. It can also be found in nuts, cereals, plums and raisins.
Perform physical activity
Performing physical activity frequently helps the bodyincrease the level of red blood cells, because these cells are responsible for transporting oxygen throughout the body during training time.
When a person performs physical exercises,respiratory capacity is improved, causingmore oxygen to reach the whole bodyand so the individual can breathe better. This as a benefit, decreases fatigue in people considerably.
Avoid a sedentary lifestyle
It is necessary toavoid a sedentary lifestyleif you want to increase the level of red blood cells, sincedoing little or no physical activity reduces the body’s performanceand causes a drop in blood volume, which can cause anemia.
Tip: It is recommendedto do frequent physical activity to stimulate the formation of red blood cells. In addition, exercising benefits the immune system by strengthening it, while sedentary lifestyle weakens it.
Avoid cigarette smoking
It is important toavoid the consumption of cigarettes to maintain healthy red blood cells, since these prevent oxygen from binding to hemoglobin and therefore not enough oxygenation reaches the cells.
This as a consequence, causes thecells not to achieve a good developmentof their functions, which can cause problems in the heart, because it does not get enough oxygen, being possible agreater risk of heart attack in the person.
Moderate alcohol consumption
The consumption of alcohol is necessary to be moderate, in order to have a normal and correct production of red blood cells in the body, since liquor prevents the formation and maturation of these cells.
Important: A person who consumes alcohol frequently may be affected by a type of anemia that is called “megaloblastic”. It can alsoaffect the production of white blood cells, which weakens the immune system against any condition.
Have ongoing medical checkups
Medicalcheckups can help greatly toevaluate red blood cells in detail, through a blood test that is also known in medicine by its acronym “CSC”, where many components are measured.
These testsare used to evaluate and monitor your health, but they can also diagnose a disease in the blood or immune system. It is recommended to do these medical checkups at least 2 times a year.
- Red blood cells are cells found throughout the body, whose function is to transport oxygen from the lungs to the rest of the body.
- A greater consumption of foods rich in iron and vitamin C can help a better production of red blood cells in the body.
- Physical activity is recommended to stimulate a greater number of red blood cells and thus avoid sedentary lifestyle in people.
- Alcohol and cigarettes are substances that must be avoided as much as possible, to maintain a good development of red blood cells.
- An annual medical check-up where a blood test is performed, will help evaluate the levels of red blood cells and the possible detection of any disease in the body.
University Professional in the area of Human Resources, Postgraduate in Occupational Health and Hygiene of the Work Environment, 14 years of experience in the area of health. Interested in topics of Psychology, Occupational Health, and General Medicine.