Content

• Steps
• Part 1 of 3: Changing your diet
• Part 2 of 3: Lifestyle Changes
• Part 3 of 3: What are red blood cells
• Tips

Feeling weak and lethargic may indicate anemia - a lack of red blood cells, or red blood cells. The most common reason for this is a lack of iron and possibly other minerals and nutrients. Low hemoglobin and low red blood cells are the main signs of malnutrition, malnutrition, and the development of a serious illness such as leukemia. To increase the number of red cells in your blood, follow the advice in this article.

Steps

Part 1 of 3: Changing your diet

1. 1 Include iron-rich foods in your diet. Thus, the body will compensate for its deficiency. Eating iron-rich foods daily can increase the number of red blood cells in your blood. The fact is that iron is an integral part of red blood cells and hemoglobin, as it helps to deliver oxygen to the rest of the organs and parts of the body. It also helps in the elimination of carbon monoxide from the body when exhaled. The following are examples of iron-rich foods:
   • legumes;
   • lentils;
   • green leafy vegetables such as kale and spinach
   • prunes;
   • offal of animals, such as liver;
   • beans;
   • egg yolks;
   • red meat;
   • raisin.
     • If the intake of iron-rich foods is not enough to restore the required levels, supplements and minerals can be taken to increase the number of red blood cells in the blood. Iron vitamins are usually produced in 50-100 mg capsules and can be taken 2-3 times a day.
2. 2 Eat foods rich in copper. Copper is another essential mineral for the body, which helps the gland to be absorbed by the cells of the body. This element is found in poultry, shellfish, liver, whole grains, chocolate, beans, cherries and nuts. Supplements are also sold in the form of tablets containing 900 mcg of copper, which must be taken once a day.
   • Adults require an average of 900 mcg of copper per day. Women of reproductive age lose a lot of blood during menstruation, so they need more copper than men.
3. 3 Be sure to take folic acid. It is also called vitamin B9 and also helps in the formation of a normal red blood cell count.A significant decrease in the amount of folate in the body can lead to anemia.
   • Large amounts of vitamin B9 are found in cereals, breads, vegetables with dark green leaves, peas, lentils, beans and nuts. In addition, this vitamin can be taken as a dietary supplement once a day between 100 and 250 mcg.
   • The American College of Obstetricians and Gynecologists recommends that adult women with regular periods take 400 mcg of folic acid daily. Also, the American Institute of Health recommends that pregnant women take 600 mcg of folate.
   • In addition to helping the production of healthy blood cells, folic acid plays an important role in the production and repair of cells in normally functioning DNA.
4. 4 Take vitamin A. Retinol, or vitamin A, supports the development of erythrocyte stem cells in the bone marrow while providing red blood cells with enough iron to form hemoglobin.
   • Vitamin A is found in high amounts in sweet potatoes, carrots, squash, dark green leafy vegetables, sweet red peppers, and fruits such as apricot, grapefruit, watermelon, plum, and melon.
   • The daily requirement for vitamin A for women is 700 mcg and 900 mcg for men.
5. 5 Take vitamin C as well. Take it along with iron so that both vitamins enhance each other's effects. Vitamin C increases the body's ability to absorb more iron by increasing red blood cell production.
   • Taking 500 mg of vitamin C daily with iron will help your body absorb iron more efficiently. However, care should be taken when taking iron, as its overdose is harmful to the body.

Part 2 of 3: Lifestyle Changes

1. 1 Exercise regularly. Exercise is good for everyone, including people with low levels of red blood cells, and is both physically and spiritually beneficial. They help us stay healthy and even avoid some possible diseases.
   • Jogging, jogging and swimming are the most beneficial for the cardiovascular system, although, on the other hand, any exercise is good.
   • Exercise plays an important role in the production of red blood cells. As you exercise, you get tired and sweat a lot. Vigorous exercise leads to the fact that the body needs more oxygen and thus a signal is sent to the brain, as a result, the production of red blood cells and hemoglobin, which provide the body with oxygen, is stimulated.
2. 2 Get rid of bad habits. If the level of red blood cells in your blood is important to you, avoid smoking and drinking alcohol. It's better if you give up these habits for your health.
   • Smoking can block blood flow, constrict blood vessels and thicken blood. As a result, blood does not circulate properly and delivers oxygen to other parts of the body. In addition, in this way the bone marrow may lack oxygen.
   • On the other hand, excessive alcohol consumption can thicken the blood, slow blood flow, lower blood oxygen levels and red blood cell counts, and lead to the production of immature red blood cells.
3. 3 A blood transfusion can be done if necessary. If the red blood cell count is so low that diet and supplementation cannot correct the situation, blood transfusions can help. Consult your doctor and have a complete blood count. With the help of this analysis, the number of red blood cells in your body will be clear.
   • A normal red blood cell count is 4 to 6 million blood cells per microliter. If your red blood cell count is very low, your doctor may recommend that you receive a concentrated or whole blood transfusion.
4. 4 Get regular medical check-ups. You can monitor changes in blood by regularly visiting a doctor.Additional tests may need to be done to find out the reason why the red blood cell count is decreasing. Try to see your doctor every year.
   • If you've been told you have low red blood cell counts, take the above tips seriously. Live and eat to increase the number of red blood cells in your blood. Thanks to the efforts made, you will notice a positive result.

Part 3 of 3: What are red blood cells

1. 1 General information about red blood cells. About a quarter of all cells in the human body are red blood cells or erythrocytes. They are produced in the bone marrow, which produces approximately 2.4 million red blood cells per second.
   • Red blood cells circulate in the body for 100 to 120 days. For this reason, we can donate blood only once every 3-4 months.
   • Men have an average of 5.2 million red blood cells per cubic millimeter, while in women this figure is 4.6 million. If you donate blood often, you probably noticed that more often donors are men, not women.
2. 2 Circulation of hemoglobin in the blood. An iron-rich protein known as hemoglobin is a major component of red blood cells. It is responsible for the red color, as it binds iron with oxygen.
   • Each hemoglobin molecule has four iron atoms, each of which binds to 1 oxygen molecule and 2 oxygen atoms. About 33% of the red blood cell consists of hemoglobin, the normal level of which is 15.5 g / dL in men and 14 g / dL in women.
3. 3 The role of red blood cells. Red blood cells play an important role in the circulation of oxygen-rich blood from the lungs to tissues and cells. Red blood cells have cell membranes made up of lipids and proteins that are essential for physiological functions while working in the capillary network through the circulatory system.
   • In addition, red blood cells help get rid of carbon dioxide. They contain carbonic anhydrases, enzymes by which water and carbon dioxide react to form carbonic acid, and hydrogen and bicarbonate ions are also separated.
   • Hydrogen ions bind to hemoglobin, while bicarbonate ions enter the plasma, removing about 70% of the carbon dioxide. 20% of the carbon dioxide binds to hemoglobin, which then travels to the lungs. The remaining 7% dissolve in plasma.

Tips

• Vitamins B12 and B6 are also helpful. Vitamin B12 can be purchased as a pill (2.4 mcg) and taken once a day. Vitamin B6 is also sold in pill form (1.5 mcg) and should also be taken once a day. Vitamin B12 is found in meat and eggs, while bananas, fish and baked potatoes are rich in vitamin B6.
• The lifespan of red blood cells is about 120 days. Immediately thereafter, the bone marrow releases a new batch of red blood cells.