Some people complain about feeling tired all the time, are you one of them? Do you know the reason why you feel fatigued all the time? Well, there could be many reasons but one of the clear causes behind the fatigue condition is the symptom of anemia.
What is Anemia?
Anemia is a condition that occurs when you have a low count of red blood cells. In case if your body has not enough red blood cells, your body will struggle hard to deliver oxygen throughout your body. It takes 120 days for red blood cells to circulate in the body as they are produced in the bone marrow.
RBCs are the common cells in your body that are produced in millions every day where they pass to the liver to get destroyed and recycled the cellular components. When I was using the hospital management system, I saw a rise in patients with anemia. It shows how many people are the victims of red blood cells.
Studies say that deficiency of red blood cells can put you at high risk of developing many health complications. You need to fix this deficiency before it causes other health complications.
Do you know how to improve the red blood cells in your body?
Good nutrition plus supplements can meet the deficiency of the red blood cells in your body.
What Nutrients You Need To Boost the Red Blood Cells Count
- Folic Acid
Folate is well-known to produce red blood cell formation in the body and can be found in many foods. Researchers say that people with anemia depend on folate, and it also helps the unborn baby’s brain and spinal cord. Folic acid contains vitamin B that can let you live an active life and prevent you from tiredness. Experts suggest eating folic acid-containing foods, such as lentils, enriched cereals, enriched bread, peas, nuts, beans, dark leafy greens, vegetables, kale, spinach, etc.
Iron is a mineral that is widely used by your body to do many functions. It plays an important role as a part of hemoglobin, which is a protein that helps in carrying oxygen from our lungs throughout our body. It also helps in using oxygen and storing muscles.
Eating iron-rich foods can meet the deficiency of iron and boost the red blood cells production in the body. What foods contain iron?
- Egg yolks
- Organ meat, liver, and kidney
- Red meat, beef
- Dark greens or leafy veggies, like kale and spinach
Copper is one of the essential nutrients for the body that allow the body to form red blood cells. It helps in keeping your bones, blood vessels, and immune function healthy. A diet with enough copper can help to prevent cardiovascular disease plus osteoporosis.
- Vitamin A
It is a fat-soluble vitamin that is found in many foods. You can say that it is important for better vision and healthy immune systems. Researchers say that vitamin A is beneficial for reproduction. Studies also say that it helps in the functioning of the heart, lungs, kidneys, etc. Above all of these benefits, it also supports the production of the red blood cells that you can get from a healthy diet plan, such as carrots, squash, red peppers, watermelon, cantaloupe, grapefruit, leafy green vegetables, etc.
Supplements to Take For Red Blood Cells Production
Sometimes the only diet cannot fulfill the requirements of red blood cell production, but supplements can help your body function properly. You need to discuss with your doctor before the intake of any supplements as they can react after interacting with the other medicine you take.
Ask your doctor approval for:
Copper supplements: Copper deficiency can be a reason for the red blood cells in your body. Men require 8 mg per day, but women should take only 18 mg per day. It depends on weight, gender, and age.
Iron: Iron deficiency is the crystal clear cause of red blood cell reduction. Its supplements can help to fulfill the demand for iron deficiency in the body.
Vitamin B-9: You need at least 100 to 250 mcg per day, but you need to consult with your doctor first.
Lifestyle changes are a powerful way to get rid of tiredness along with enough nutrients. Exercise and other physical activities can help in signaling your brain to produce more red blood cells.