Blood building foods are those foods that increase the production of red blood cells in the body.
Red blood cells contain haemoglobin, a protein that facilitates the movement of oxygen in the body.
When there is a drop in red blood cells in the body, one may experience symptoms like headache, appetite loss, fatigue, shortness of breath, and so on.
Iron is a nutrient that, among other things, helps in the production of red blood cells. Anaemia is a condition that occurs when the body cannot produce enough red blood cells.
This proves that iron is very important in the body. Other important nutrients that are crucial to blood production are folic acid, vitamin B12, vitamin A, and copper.
In today’s post, we would be looking at some foods that can help with haemoglobin production and prevent anaemia. Here are eight major blood-building foods in Nigeria.
1. Dark green leafy vegetables
You can never go wrong by including dark green leafy vegetables in your food as they are loaded with lots of nutrients that benefit the body in many ways.
These vegetables are rich in iron, which is key in the production of red blood cells. Besides iron, they are also rich in folic acid, which also helps with the production of red blood cells.
The good thing about dark green leafy vegetables is that there are so many to choose from, including spinach, fluted pumpkin leaves (ugu), waterleaf, bitter leaf, and more. You can also enjoy them in different ways.
2. Beef
Beef, also known as red meat, is another food that is rich in iron. The variety of iron in beef is the one that can be easily absorbed by the blood.
This makes it particularly great for those suffering from anaemia. Beef is also rich in vitamin B-12, which is another nutrient that is great for blood building.
3. Fish
Fish is another great food you should eat more of as it benefits your blood. It is rich in iron, protein, and copper, which helps the red blood cells locate iron that would boost their production.
Fish like sardine, mackerel, tuna, and salmon are recommended.
4. Unripe plantain
Fried unripe plantain is very popular in Nigeria. Besides its great taste, unripe plantain is a good source of iron and other nutrients.
Eating unripe plantain would boost the production of red blood cells in the body and help prevent anaemia.
5. Fruits
Fruits like watermelon, dates, and citrus like orange and tangerine, contain enough iron to improve the production of red blood cells in the body.
Fruits also contain other nutrients like vitamin C that can boost the immune, which prevents infections and keeps the body healthy.
6. Legumes
Legumes are foods like cowpea, peas, beans. They are rich in folic acid and iron, which can increase the production of red blood cells in the body.
7. Eggs
Eggs are another course of iron. Whether you choose to boil, fry, or poach the eggs, your body would still benefit from the iron present in them. Egg yolk is especially that rich in iron and vitamin B12.
8. Nuts
Nuts are usually enjoyed as snacks. Some can be satisfying, while most taste great. But the very cool thing about nuts is that they are rich in nutrients, including folic acid and copper.
The types of nuts you should include cashew nuts, tiger nuts, walnuts, almond nuts, and so on.
Bottom Line
Red blood cells are vital for your body and overall health. Hence, it is imperative to eat these healthy blood-building foods as often as possible. You can also contribute to boosting your red blood cell count by reducing alcohol intake, quitting smoking, and exercising regularly.
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