Try to See Vegetables and Blood-Enhancing Fruits Here

Besides meat, there are several types of vegetables and fruits that can add blood. The red blood cells are in charge of 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 blood-boosting vegetables and fruits. Lack of red blood cells will cause anemia or lack of blood. Signs can be lethargic, weakness, dizziness, faster heart palpitations, and pale skin.

Important Substances as Forming Blood Cells

So that the process of delivering oxygen throughout the body goes well, the number of red blood cells must not decrease. Therefore, necessary substances that are important in the production of blood cells, namely:

• Iron

Iron is part of the hemoglobin in red blood cells. This 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 go down and cause anemia. Within a day, men need iron as much as 8.7 mg and women in reproductive period need 14.8 mg. There are two kinds of sources of iron that are absorbed by the body, namely heme and non-heme iron. Heme iron is found in fish, poultry, and meat. While non-heme iron is found in vegetable intake such as nuts, vegetables, and fruits.

• Folate

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

• Vitamin B12

In addition to 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 Blood Enhancing Vegetables and Fruits?

You don't need to worry about lack of blood because blood-boosting vegetables and fruits are actually easy to get. These are vegetables and fruits that you can consume to meet the needs of blood cell production.

• Spinach

Spinach is a good source of iron to prevent anemia. As much as 6 mg of iron you can get from a cup of cooked spinach. You can process spinach before consuming it because the iron in spinach that has been cooked is more easily absorbed by the body than spinach that has not been cooked.

• Soy

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

• Plum

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

• Avocado

Avocados have iron levels that are not too high, but this fruit contains folate high enough to be useful for adding blood. The task of folate in the body is to repair damaged cells, including the formation of red blood cells. As many as 45 micrograms of folate can be obtained from consuming half a cup of avocados. Women need about 400-600 micrograms of folate per day while men need 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 folate sources, will meet your daily folate needs. Thus, you avoid anemia.

After knowing what foods can increase red blood cells, you no longer need to worry about anemia. Try eating the blood-enhancing vegetables and fruits mentioned above, both as a main course and as a snack, especially for those of you who are vegetarians and do not get iron intake from animal food sources. If necessary, consult your nutritional needs with a nutritionist.