Experts recommend several nutrient groups that are good for blood production - Photo: BVCC
According to Dr. Le Thi Thanh Vui, an expert from the Hematology and Blood Transfusion Center of Bach Mai Hospital, the process of blood formation, also known as hematopoiesis, is a miraculous biological activity that takes place continuously in the bone marrow.
To produce high-quality blood cells in sufficient quantities, the body needs a diverse and complete supply of micronutrients.
A deficiency in any of these factors can lead to hematological disorders, most commonly anemia, which seriously affects health and quality of life. However, not everyone knows which nutrients play a key role.
Iron
According to this expert, iron is a core component of hemoglobin—the protein in red blood cells that carries oxygen from the lungs to the tissues and carries carbon dioxide from the tissues back to the lungs for elimination.
Iron deficiency leads to iron-deficiency anemia, causing symptoms such as fatigue, pale skin, pale mucous membranes, shortness of breath during exertion, rapid heartbeat, dizziness, decreased concentration, and an increased risk of infection.
Iron can be obtained from many types of food. Heme iron (easily absorbed) is abundant in red meat (beef, veal, lamb), animal liver (pork liver, chicken liver), heart, kidneys, poultry (chicken, duck, especially dark meat), fish (tuna, mackerel, salmon) and shellfish (clams, oysters, mussels, scallops).
Non-heme iron (which requires assistance to absorb) is found in dark green leafy vegetables (spinach, kale, broccoli, water spinach, amaranth), legumes (lentils, chickpeas, black beans, soybeans and soy products such as tofu), nuts (pumpkin seeds, cashews, sunflower seeds), whole grains, and iron-fortified products (wheat flour, breakfast cereals).
Vitamin B12 (Cobalamin)
Vitamin B12 plays an essential role in DNA synthesis, which is necessary for the division and maturation of red blood cells in the bone marrow. It is also crucial for maintaining normal nervous system function, including the formation of myelin sheaths that protect nerve fibers.
Vitamin B12 deficiency can cause megaloblastic anemia, with symptoms similar to iron-deficiency anemia, but often accompanied by neurological problems such as numbness in the extremities, loss of balance, memory impairment, and even irreversible nerve damage if left untreated.
Sources: Vitamin B12 is primarily found in animal products such as various types of meat (especially liver and kidneys); fish and seafood (salmon, tuna, sardines, clams, oysters); eggs (especially the yolks); milk and dairy products (cheese, yogurt).
Folic Acid (Vitamin B9)
Similar to vitamin B12, folic acid is crucial for DNA and RNA synthesis, and therefore essential for cell division and multiplication, including blood cells in the bone marrow.
Folic acid deficiency also causes megaloblastic anemia, similar to vitamin B12 deficiency but without nerve damage. Folic acid is especially important for pregnant women to prevent neural tube defects in the fetus.
Sources include dark leafy greens (spinach, kale, asparagus, broccoli); legumes (lentils, chickpeas, black beans); fruits (oranges, avocados, bananas); animal liver; whole grains and fortified products (bread, breakfast cereals).
Dr. Vui stated that the need for folic acid increases significantly in pregnant and breastfeeding women. Supplementing with folic acid as prescribed by a doctor before and during pregnancy is crucial to ensure the healthy development of the fetus.
Other important nutrients
Besides iron, vitamin B12, and folic acid, several other vitamins and minerals also contribute significantly to maintaining a healthy blood system:
Vitamin C: As mentioned, vitamin C not only enhances iron absorption but is also a powerful antioxidant, protecting blood cells from damage. Vitamin C is found in citrus fruits, strawberries, kiwi, bell peppers, and broccoli.
Vitamin B6 (Pyridoxine): Involved in the synthesis of heme, a component of hemoglobin. Vitamin B6 is found in chicken, fish, potatoes, bananas, and legumes.
Copper: Essential for iron metabolism and hemoglobin formation. Copper is found in liver, oysters, nuts, and dark chocolate.
Vitamin A : Important for the development and differentiation of hematopoietic stem cells in the bone marrow. Vitamin A is found in liver, fish oil, eggs, milk, yellow and orange vegetables (carrots, sweet potatoes, pumpkins) and dark green leafy vegetables (containing beta-carotene, a precursor to vitamin A).
Vitamin E: An antioxidant that helps protect red blood cell membranes, found in vegetable oils, nuts, and avocados.
Protein: A building block of hemoglobin and other proteins in blood plasma, found in meat, fish, eggs, milk, beans, and nuts.
Source: https://tuoitre.vn/an-gi-de-ngan-ngua-thieu-mau-20250714120813533.htm
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