Red blood cells carry oxygen to all cells and removes the waste product carbon dioxide from your body. A low red blood cell count can lead to anemia, causing fatigue, dizziness, chest pains and shortness of breath. Severe anemia can cause organ damage and heart failure. The National Heart Lung and Blood Institute says anemia can be caused by a low intake of folate, iron and vitamin B-12. Consuming foods rich in these nutrients will help raise your red blood cell count.
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IRON
There are 2 types of dietary iron: heme / nonheme. Your body absorbed the heme iron in animal sources more efficiently than the nonheme in other sources. Lean beef, liver, seafood and poultry provide rich sources of heme iron. Seafood selections include oysters, clams, tuna and salmon. If you are a strict vegetarian, eat green vegetables and beans to raise your red blood cells count. Snack on figs, dried apricots, Brazil nuts and almonds between meals.
VITAMIN B-12
Eggs, milk, cheese and yogurt are rich sources of vitamin B-12. The U.S. Department of Agriculture lists ricotta, Camembert, cottage and Swiss cheeses as good sources. The Office of Dietary Supplements says calcium decreases the iron absorption in your body. Avoid eating calcium-rich foods with iron-rich meals. Some products are enriched with B-12, such as meat substitutes, nutritional yeasts, noodles and soy beverages.
FOLATE
Okra, turnip greens, mushrooms, asparagus, beets, artichokes and collards are good vegetable sources of folate. Folate selections include fruits banana, cantaloupe, papaya, citrus fruits and mango. Other sources are beef liver, dried beans and fruit juices. Folate is also added to food products, such as breakfast cereals, pasta, oatmeal and bread. Check the nutritional fact label on the food packages to see how much folate they contain.
CONSIDERATIONS
Your body needs copper and riboflavin to make red blood cells. Copper occurs in nuts, potatoes, kidney. liver, shellfish, dried fruits and whole grains. Legumes, green leafy vegetables, dairy products and eggs provide good sources of riboflavin. To increase iron absorption in your body, combine iron-rich foods with foods containing vitamin C, such as kiwi fruit, citrus fruits and juices, pineapple, cantaloupe, watermelon and strawberries. Vegetable selections include tomatoes, peppers, broccoli, Brussels sprouts and cabbage and winter squash.