Boost your blood health by addressing key nutritional deficiencies to enhance energy, circulation and overall wellbeing.
By
Lana Pine
| Published on October 2, 2024
5 min read
Maintaining optimal blood health is essential for overall well-being, as blood plays a critical role in transporting oxygen, nutrients and hormones throughout the body. However, a variety of nutritional deficiencies can compromise the quality and function of your blood, leading to health issues such as anemia, a weakened immune response and poor circulation. In this listicle, we will explore four common nutritional deficiencies that directly impact blood health and discuss how to recognize and address them to support a healthier body.
Anemia is most commonly caused by an iron deficiency. This lack of iron, a mineral essential for the formation of hemoglobin, can contribute to a range of symptoms including fatigue, irritability, an abnormal paleness, increased heart rate, a sore or swollen tongue, enlarged spleen and even an urge to eat dirt or ice—a condition known as pica. However, experts warn these symptoms can be similar to other conditions, so be sure to check with your doctor for an accurate diagnosis.
Iron deficiencies can be caused by not getting enough iron in your diet, changes in the body (such as growth spurts or during pregnancy), blood loss (including gastrointestinal bleeding or menstrual bleeding), and gastrointestinal tract abnormalities. Only 1 mg of iron is absorbed for every 10 – 20 mg ingested, so eating an iron-rich diet is essential. Foods high in iron include meat, eggs, tofu, enriched breads and pastas, strawberries, watermelon, spinach, sweet potatoes, broccoli and kale. Supplements are also available if necessary, although they take several months to increase levels.
Folate, also known as vitamin B9, aids in red blood cell formation as well as healthy cell growth and function. Folate deficiency can cause megaloblastic anemia, which causes blood cells to be larger than normal and oval-shaped instead of round. There are fewer of these cells in the body and they may not live as long as normal blood cells.
Folate supplements are recommended for pregnant women as the nutrient reduces the risk of brain and spine birth defects. The recommended daily dose of folate is 400 mcg for adults, although women who are pregnant or planning to become pregnant are generally advised to ingest between 400 – 1,000 mcg per day.
Although is found in fortified and enriched breads, it is abundant in dark leafy green vegetables, peas, beans and nuts. It’s also in fruits such as lemons, oranges and bananas.
Another B vitamin known for its role in blood cell production is B12. The vitamin also impacts cell metabolism, nerve function and DNA production. Although B12 deficiencies are not as common in the United States, people who are vegetarian or vegan may be at risk of developing a deficiency as the vitamin is generally found in meat. These individuals should consider eating foods fortified with B12, such as cereals, plant milks or nutritional yeast, or taking a multivitamin. The best sources of B12 include red meat fish, poultry, eggs, cheese and milk.
Currently, the recommended dose of B12 is between 2 – 4 mcg per day. Common symptoms of a deficiency are similar to iron and folate deficiencies and include anemia, fatigue, mood issues, intestinal problems, nerve damage and muscle weakness.
Vitamin D plays a crucial role in maintaining a healthy heart and blood vessels, as well as reducing high blood pressure and cholesterol levels. The recommended daily dose of vitamin D for children, teens and adults is 15 mcg.
There are a few ways to ensure your intake of the vitamin. In the United States, milk and plant-based milk are often fortified with vitamin D and you can find it fatty fish and many breakfast cereals as well. You can also get vitamin D from getting out in nature! When our body is exposed to the sun, it stimulates vitamin D production. However, cloudy weather, pollution, older age and having dark colored skin can reduce the amount your skin makes. Experts encourage people to wear sunscreen when outside for more than a few minutes, although this does limit the production.