For one, who experiences fatigue, rapid heart rate, shortness of breath, pale skin, cold extremities and difficulty concentrating, anemia is most likely. Anemia maybe due to blood loss, destruction of blood cells and decreased production of red blood cells (RBC) or hemoglobin (HGB) in cells. low levels of certain vitamins and minerals in the body can affect the production and transport of RBCs.
The nutrient, iron, is but one of many nutrients that need emphasis for healthy blood. Among its many functions in the body, iron is part of hemoglobin in the RBC which transport oxygen. In the muscles, iron plays a role in supplying oxygen to the muscle tissue. Lack of iron leads to less oxygen in the blood and consequently the muscle and all other body tissues. Foods of animal origin, whole grains, fortified foods, legumes, dark green leafy vegetables are good sources of iron. However, the heme iron from meat, poultry and seafood is better absorbed than the non-heme iron from all plant sources and part of what is taken from animal sources. Vitamin C can enhance absorption of iron while tannins in tea, oxalates and phytates from raw grains, bran and soybeans can reduce absorption. So does megadose of zinc, calcium or copper. Iron-deficiency anemia affects a significant proportion of the worldwide population including infants.
Vitamin B-6 is needed in blood cell production particularly maturation of RBC. Folate and vitamin B-12 are needed for DNA synthesis and proper cell division. When folate is not enough, red blood cells cannot form new DNA, thus cannot divide and cells remain in large immature form. With only a few mature RBCs in the bloodstream, the capacity of the blood to carry oxygen is decreased resulting in megaloblastic anemia. Folate sources are leafy vegetables, organ meats and orange juice. Vitamin B-12 is found only in foods of animal origin especially organ meats, seafoods, milk and eggs, as well as fortified plant-based foods like fortified soymilk and breakfast cereals, deficiency can lead to macrocytic anemia and higher-than-normal homocysteine levels plus nerve destruction. B-12 deficiency leads to pernicious anemia.
Copper is involved in the release and transport of iron to blood cell production in the bone marrow, and also plays a role in blood clotting among many other functions such that deficiency can lead to anemia, weakened immunity, bone loss, poor growth, and some forms of cardiovascular disease. Rich sources are liver, legumes, seeds, whole-grain breads and cereals and cocoa. Vitamin K helps prevent blood loss through blood coagulation.
While the nutrients can be provided by supplements, it is best to rely on food sources especially for copper needs. Mixed dishes incorporating both animal and plant sources while observing the principles of balance and moderation are advised.
