Table of contents:
- Important Substance in the Process of Formation of Blood Cells
- Various Vegetables and Fruits to Increase Blood
Blood-boosting vegetables and fruits are good for those of you who are experiencing anemia or lack of blood. Various nutrients and important substances in it can encourage the production of red blood cells in the body
Lack of red blood cells will cause anemia or lack of blood. Symptoms can include dizziness, body feels weak, lethargic, heart beats faster, and skin looks pale.
Blood-boosting drugs will usually be prescribed by a doctor to treat mild anemia. In addition to drugs or supplements, you can also consume several types of blood-boosting vegetables and fruits to increase the production of red blood cells.
Important Substance in the Process of Formation of Blood Cells
Formation of blood cells can not be separated from the role of several important substances. The following are some of the important substances needed in the production of blood cells in the body:
Iron is important in the formation of hemoglobin in red blood cells. Hemoglobin functions to bind and carry oxygen throughout the body. If the intake of iron in the body is less, the number of red blood cells will decrease and cause anemia.
The amount of iron in men and women is generally different. Every day, men need 9 mg of iron intake, while women need 15–18 mg.
There are two kinds of iron sources that the body absorbs, namely heme iron and nonheme iron. Heme iron is found in fish, poultry and meat. Meanwhile, non-heme iron is found in plant foods, such as nuts, vegetables, and fruits.
Folate or folic acid is a type of water-soluble B vitamin. This vitamin plays a role in the formation of red blood cells. Men and women need 400 mcg of folate per day.
Intake of folic acid can be obtained from beef liver, spinach, beans, white rice, avocado, broccoli, kidney beans, oranges, papaya, bananas, eggs, and fish.
In addition to iron and folate, the formation of red blood cells also requires vitamin B12. It is recommended that both men and women consume 3.5–4 mcg of vitamin B12 per day. This vitamin can be obtained from cheese, eggs, milk, seafood, poultry, and meat.
Various Vegetables and Fruits to Increase Blood
There are several types of blood-boosting vegetables and fruits that are easy to get and you can consume to maintain the number of red blood cells in the body or treat anemia, namely:
Spinach is a good source of iron to prevent anemia. By consuming a cup of spinach, you can get an iron intake of 3.72 mg.
You can process spinach before consuming it because the iron in cooked spinach is more easily absorbed by the body than uncooked spinach.
Soybean is a source of iron which is needed in metabolic processes and the formation of blood cells. In a cup of soybeans there are 9 mg of iron. Soybeans can be consumed in the form of tempeh, tofu, and soy milk.
Prunes or better known as plums can also help you meet your iron needs and prevent anemia. Plums can be processed as juices and fruit salads or as a complement to puddings and cakes.
Avocados are known as a good source of iron and folate. Just by eating 100 grams of avocado, you can get about 80 mcg of folate and 0.5 mg of iron.
This fruit can be your choice to meet the needs of folic acid. In 100 grams of papaya fruit, contained 37 mcg of folate. You can also eat papaya with other folate sources to meet your daily folate intake.
Consumption of blood-boosting vegetables and fruits is also important for those of you who are on a vegetarian diet and do not get iron intake from animal food sources. In addition to iron, you are also recommended to meet the needs of other nutrients, such as carbohydrates, fats, and proteins.
If you experience symptoms of anemia and do not improve after taking blood-boosting drugs or fruits, check your condition with your doctor so that appropriate treatment can be carried out.