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Vegetables and blood boosting fruits

Besides meat, there are several types of vegetables and fruits that can add blood. Red blood cells are responsible for carrying oxygen throughout the body. To support this process running smoothly, the body needs food intake that contains important substances to produce red blood cells, including vegetables and fruit enhancers.

Lack of red blood cells will cause anemia or lack of blood. The signs can be lethargy, weakness, dizziness, faster heart beat, and pale skin.

Substances Important as Blood Cell Formers

So that the process of delivering oxygen to the whole body goes well, the number of red blood cells should not decrease. Therefore, substances that are important in the production of blood cells are needed, namely:

Iron




Iron is part of hemoglobin in red blood cells. This hemoglobin functions to bind and carry oxygen throughout the body. If the iron intake in the body is lacking, the number of red blood cells will decrease and cause anemia.

In a day, men need iron as much as 8.7 mg and women in the reproductive period need 14.8 mg. There are two kinds of iron absorbed by the body, namely heme iron and non-heme iron. Heme iron is found in fish, poultry and meat. Whereas non-heme iron is found in vegetable intake such as nuts, vegetables and fruits.

Folate

Folate or folic acid is a type of vitamin B that is soluble in water. Folic acid can be obtained from nuts, fruits (lemons, melons, bananas, oranges, tomatoes), meat, beef liver, and vegetables (spinach, broccoli).

Vitamin B12

Besides iron and folic acid, the formation of red blood cells also requires vitamin B12. This vitamin can be obtained from cheese, eggs, milk, seafood, poultry, and meat.

What Are the Vegetables and Blood Boosting Fruit?

You do not need to worry about lack of blood because the vegetable and blood booster fruit are actually easy to obtain. These are the vegetables and fruits that you can consume to meet your blood cell production needs.

Spinach

Spinach is a good source of iron to prevent anemia. You can get as much as 6 mg of iron from a cup of cooked spinach. You can process spinach before consuming it because iron in cooked spinach is more easily absorbed by the body than uncooked spinach.

Soy

Soybeans are a source of iron needed in the metabolic process. In 1.5 cups of soybeans there are 4 mg of iron. You can get it by eating tempeh, tofu and soy milk.

Plum

Prunes or better known as plums can help meet iron requirements and prevent anemia. Plums can be processed as juice, fruit salad, or added to pudding and cakes.

Avocado

Avocados have iron levels that are not too high, but these fruits contain high enough folate which is useful for increasing blood. The task of folate in the body is to repair damaged cells, including the formation of red blood cells. A total of 45 micrograms of folate can be obtained from consuming half a cup of avocado. Women need around 400-600 micrograms of folate per day while men have 400 micrograms.

Papaya

This fruit can be an option if you want to get folate. In half the papaya contains 58 micrograms of folate. Eating papaya, combined with other sources of folate, will meet your daily folate needs. Thus, you avoid anemia.

After knowing what foods can increase red blood cells, you don't need to worry anymore about anemia. Try eating more vegetables and blood booster fruit mentioned above, both as a main dish and as a snack, especially for those of you who are vegetarian and don't get iron from animal food sources. If necessary, consult your nutritional needs with a nutritionist.





References

References

Hebert, E. Parenting. Avocados and Folic Acid.

Collins, C. & Hicks, R. WebMD Boots (2017). Healthy Eating Guide. Iron-rich Foods.

Emedicinehealth. Folic Acid.

Dietitians of Canada (2016). Food Sources of Folate.


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Is a health and wellness enthusiast. In him free time, she loves to travel and taste different types of teas.

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