Vegetables and fruits that increase blood 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, feeling weak, lethargic, heart beating faster, and skin looking 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 Substances in the Process of Formation of Blood Cells
The 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
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 sources of iron that the body absorbs, namely heme and non-heme iron. Heme iron is found in fish, poultry and meat. Meanwhile, non-heme iron is found in plant-based intakes, such as nuts, vegetables, and fruits.
Folate
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.
Vitamin B12
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.
Diverse Blood Enhancing Vegetables and Fruits
There are several types of blood-boosting vegetables and fruits that are easy to obtain and you can consume to maintain the number of red blood cells in the body or treat anemia, namely:
1. Spinach
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 compared to uncooked spinach.
2. Soybean
Soybeans are 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.
3. Plums
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.
4. Avocado
Avocado is 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.
5. Papaya
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 daily folate intake.
Consumption of blood-boosting vegetables and fruits is also important for those of you who undergo 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.