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Ways to Prevent Red Blood Cell Deficiency

Deficiency or lack of healthy red blood cells can cause the body to experience anemia. This condition can inhibit oxygen intake throughout the body and the disposal of carbon dioxide from the lung cells.

When red blood cell deficiency occurs, symptoms that are generally felt like a weak body, fatigue, dizziness, and breath feel tight. Those of you who experience this need to eat nutritious foods so that red blood cell production increases.

Causes of Red Blood Cell Deficiency

In the body, red blood cells are produced regularly, precisely in the bone marrow. Red blood cells contain iron-rich proteins. This protein is called hemoglobin. This protein gives the blood-red color.

Hemoglobin carries oxygen from the lungs and then sends it throughout the body. Hemoglobin also allows red blood cells to take carbon dioxide from other parts of the body and bring it to the lungs and then released through the external respiratory organs.

Less production of red blood cells or damaged red blood cells in large quantities and blood loss can cause anemia.

When the body cannot produce enough red blood cells, there are two possible causes:

  • First, red blood cell production that is less can be caused due to genetic factors from parents. if you inherit it, since your birth your body is likely to produce red blood cells, this condition is called anemia which is inherited.
  • Second, you are born in a body condition with the ability to produce normal red blood cells. But due to certain conditions, red blood cell production is less than normal size. This condition is called "acquired" anemia. Groups of people who are at higher risk of experiencing this condition include women who are over menstruating, sufferers of cancer, bleeding in the urinary tract or digestive tract. In addition, anemia can also be experienced by pregnant women, people with abnormal hormone levels, and people whose diet is not good.

How to Overcome Lack of Red Blood Cells

To overcome red blood cell deficiency, you can consume various kinds of nutrients that can increase the production of red blood cells. These nutrients include:


Consumption of iron-rich foods can help increase red blood cell production. Not only that, but iron also plays a role in maintaining the health of nail cells, hair, and skin.

In order for the benefits of iron to be obtained, make sure that daily iron intake is sufficient. In children aged 1-3 years, for example, daily iron requirements that must be met is 7 mg. Children aged 4-13 years need iron around 8-10 mg per day. While men aged 19-50 years need 8 mg per day and women of the same age need about 18 mg of iron per day. Iron requirements in women will increase when menstruation occurs.

For daily iron requirements to be met properly, you can eat foods that contain iron. These foods include shellfish, oysters, chicken liver, beef, chicken, tuna, salmon, spinach, and beans.

Vitamin B12

To treat red blood cell deficiency, it is recommended to take vitamin B12. This vitamin is not only needed in the formation of red blood cells but also needed for nerve and brain development. Everyone's vitamin B12 needs are different because they depend on their age.

Babies aged 0-12 months, for example, need vitamin B12 around 0.4-0.5 mcg per day. Toddlers aged 1-3 years need 0.5 mcg per day and children aged 4-13 years need vitamin B 12 around 1.2-1.8 mcg per day. Above that age, the daily requirement of vitamin B12 is 2.4 mcg. While for pregnant and lactating mothers, the need for vitamin B12 is in the range of 2.6-2.8 mcg per day.

To meet the needs of vitamin B12, you can eat foods such as fish, meat and dairy products, such as cheese and yogurt.

Folate / Folic Acid

Folate or folic acid is vitamin B which has an important role in the formation of red blood cells. To support the formation of red blood cells, you must meet the needs of folate or folic acid properly according to age.

In infants aged 0-12 months, daily folate needs are in the range of 65-80 mcg. Children aged 1-8 years need a folate intake of 150-200 mcg per day. While children aged 9-13 years need folate needs to be met is 300 mcg per day. Above that age, the need for folic acid per day is 400 mcg. While pregnant and lactating women, the daily need for folic acid is in the range of 500-600 mcg.

Intake of folate or folic acid can not only be obtained from supplements, but can also be obtained from broccoli, spinach, bread, fruit juices, cereals, nuts, melons, bananas, and lemons.

Eating nutritious and nutritious foods must be done so that red blood cell deficiency can be treated properly. But if the method has been done but the symptoms of blood cell deficiency are still experienced, immediately consult a doctor for proper treatment.

Read Also : List of Foods Containing Folic Acid

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