Nutrition and Blood

September 29, 2019 38 comments

A colorful selection of fruits and vegetables illustrating the role of nutrition in blood health through essential vitamins, minerals, and antioxidants that support red blood cell production and overall hematologic function

Nutrition and Blood:

Nutrition and blood health are closely linked, influencing red blood cell production, immune function, and bleeding risk. Proper nutrition provides essential vitamins and minerals required for hematopoiesis, blood clotting, and overall circulatory health. This article provides a comprehensive review of how nutrition affects blood health, highlighting key nutrients such as iron, vitamin B12, folate, and vitamin K, their dietary sources, and their impact on blood-related parameters.

Feeling weak or fatigued may be an early sign of anemia, a condition that occurs when red blood cell (RBC) count or hemoglobin levels are low. When RBC levels decline, the body must work harder to deliver oxygen to tissues, leading to fatigue and reduced exercise tolerance.

Red blood cells are the most abundant cells in human blood and are produced daily in the bone marrow. They circulate for approximately 120 days before being removed by the liver and spleen, where their components are recycled.

Hemoglobin, the oxygen-carrying protein within red blood cells, is essential for transporting oxygen to tissues and removing carbon dioxide via the lungs. Low hemoglobin levels impair these functions and contribute significantly to anemia-related symptoms.

A person can raise their hemoglobin levels at home by:

Increasing iron intake:

A person with reduced levels of hemoglobin may benefit from eating more iron-rich foods. Iron serves to boost the production of hemoglobin, which also helps to form more red blood cells.

Iron-rich foods include:

Nutrition and blood health illustrated by iron rich foods including meat fish legumes nuts and green vegetables

Iron-rich foods such as red meat, fish, legumes, nuts, and leafy green vegetables highlighting the importance of nutrition and blood health in maintaining normal hemoglobin levels and preventing iron deficiency anemia

meat and fish
soy products, including tofu and edamame
eggs
dried fruits, such as dates and figs
broccoli
green leafy vegetables, such as kale and spinach
green beans
nuts and seeds
fortified cereals
peanut butter

Increasing folate intake:

Folate is a type of vitamin B (Vitamin B9) that plays an essential part in hemoglobin production. The body uses folate to produce heme, a component of hemoglobin that helps to carry oxygen. If a person does not get enough folate their red blood cells will not be able to mature, which could lead to folate-deficiency anemia and low hemoglobin levels.

Nutrition and blood health shown by folate rich foods including spinach broccoli lentils asparagus avocado and beans

Folate-rich foods such as leafy green vegetables, legumes, avocado, broccoli, and asparagus illustrating the role of nutrition and blood health in red blood cell production and anemia prevention

Folate-rich foods include:

beef
spinach
rice
peanuts
black-eyed peas
kidney beans
avocadoes
lettuce

Increasing B12 intake:

Vitamin B12 is an essential nutrient that your body can’t make on its own, so you need to get it from your diet or supplements. Vegetarians, pregnant or breastfeeding women, and others at high risk of deficiency may want to track their diets closely to make sure they’re getting enough.

This water-soluble vitamin has many essential functions in your body. It’s necessary for keeping your nerves healthy and supporting the production of DNA and red blood cells, as well as maintaining normal brain function.

The recommended daily intake (RDI) is about 2.4 mcg but slightly higher for pregnant or breastfeeding women.

Vitamin B12 is absorbed in the stomach with the help of a protein called intrinsic factor. This substance binds to the vitamin B12 molecule and facilitates its absorption into your blood and cells.

Your body stores excess vitamin B12 in the liver, so if you consume more than the RDI, your body will save it for future use.

You may develop a vitamin B12 deficiency if your body does not produce enough intrinsic factor, or if you don’t eat enough vitamin-B12-rich foods.

Vitamin B12 is mainly found in animal products, especially meat and dairy products. Luckily for those on vegans diets, fortified foods can be good sources of this vitamin too.

Nutrition and blood health illustrated by vitamin B12 rich foods including meat fish dairy eggs and mushrooms

Vitamin B12 rich foods such as meat, fish, dairy products, eggs, and mushrooms demonstrating the role of nutrition and blood health in normal red blood cell formation and prevention of megaloblastic anemia

Healthy foods that are very high in vitamin B12:

Animal Liver and Kidneys
Clams “Clams are small, chewy shellfish that are packed with nutrients”
Sardines
Beef
Fortified Cereal
Tuna
Fortified Nutritional Yeast
Trout
Salmon
Milk and dairy products like yogurt and cheese
Eggs

Metformin and Vitamin B12 Deficiency in Diabetes

Long-term use of metformin in patients with type 2 diabetes mellitus is associated with reduced absorption of vitamin B12 and, less commonly, folate deficiency, which may contribute to anemia and neuropathic symptoms. Metformin interferes with calcium-dependent uptake of the vitamin B12–intrinsic factor complex in the terminal ileum, leading to gradual depletion over time, particularly in older adults, patients receiving higher doses, and those on prolonged therapy. As vitamin B12 and folate are essential for normal red blood cell formation and neurological function, unrecognized deficiency may exacerbate fatigue, macrocytic anemia, and peripheral neuropathy, which can be mistakenly attributed to diabetes itself. Regular monitoring of vitamin B12 levels, with consideration of folate status in selected patients, is therefore recommended in individuals receiving long-term metformin therapy, with supplementation initiated when deficiency is identified to support optimal blood and nerve health.

Vitamin K:

Vitamin K is essential for proper blood clotting. It facilitates the activation of various clotting factors, including prothrombin. A deficiency in vitamin K can result in prolonged clotting times and increased bleeding tendency. Good dietary sources of vitamin K include green leafy vegetables, broccoli, Brussels sprouts, kiwi, and vegetable oils.

Vitamin K rich foods such as leafy green vegetables, cabbage, tomatoes, herbs, and spices highlighting the importance of nutrition and blood health in normal coagulation and bleeding prevention

Vitamin C:

This vitamin may help your body better absorb iron. The average adult needs about 500 mg per day.

Vitamin C rich foods such as citrus fruits, kiwi, peppers, berries, and green vegetables demonstrating how nutrition and blood health are supported through enhanced iron absorption and red blood cell function

Best food sources of vitamin C:

Citrus fruits such as orange, kiwi, lemon, guava, grapefruit, and vegetables such as broccoli, cauliflower, Brussels sprouts, and capsicums are rich, natural sources of vitamin C. Other vitamin C-rich fruits include papaya, cantaloupe, and strawberries.

Copper:

Copper intake doesn’t directly result in RBC production, but it can help your RBCs access the iron they need to replicate.

Copper rich foods such as liver, nuts, seeds, whole grains, legumes, and fish highlighting the role of nutrition and blood health in iron metabolism, hemoglobin synthesis, and normal red blood cell function

Foods high in copper include:

poultry
shellfish
liver
cocoa powder
beans
seeds
cherries
nuts

Zinc:

Zinc is a trace mineral that is a cation and cofactor for over two hundred enzymes in the human body that play a direct role in RNA, DNA, and protein synthesis. Zinc also is a cofactor for enzymes involved in energy metabolism. It is important for wound healing, transport of vitamin A, taste perception, growth and development, and cofactor in genetic material and protein. Zinc is a required cofactor for an enzyme that synthesizes the heme portion of hemoglobin and severely deficient zinc diets can result in anemia.

It is estimated that half of the world’s population has a zinc-deficient diet. This is largely a consequence of the lack of red meat and seafood in the diet and reliance on cereal grains as the main dietary staple.

Nutrition and blood health illustrated by zinc rich foods including meat fish seafood dairy legumes seeds and nuts

Zinc rich foods such as red meat, fish, seafood, dairy products, legumes, seeds, and nuts demonstrating the importance of nutrition and blood health in immune function, cell division, and normal hematopoiesis

The best way to ensure you are getting enough is to eat a varied diet with good sources of zinc, such as meat, seafood, nuts, seeds, legumes, and dairy.

Vitamin A:

Vitamin A (Retinol) deficiency may contribute to anemia through its effects on iron absorption and metabolism, hematopoiesis, and increased susceptibility to infection.

Vitamin A rich foods such as dairy products, eggs, carrots, leafy green vegetables, and liver highlighting the role of nutrition and blood health in normal hematopoiesis, immune function, and iron metabolism

Foods rich in vitamin A include:

dark, leafy green vegetables, such as spinach and kale
sweet potatoes
squash
carrots
red peppers
fruits, such as watermelon, grapefruit, and cantaloupe

Omega-3 Fatty Acids:

Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been shown to have anti-inflammatory and antithrombotic effects. They help maintain healthy blood flow, reduce platelet aggregation, and improve lipid profiles. Fatty fish (e.g., salmon, mackerel, sardines), Oysters, flaxseeds, soybeans, chia seeds, and walnuts are rich sources of omega-3 fatty acids.

Nutrition and blood health illustrated by omega 3 rich foods including oily fish nuts seeds eggs and plant oils

Omega 3 rich foods such as oily fish, nuts, seeds, eggs, and plant oils highlighting the role of nutrition and blood health in vascular integrity, anti-inflammatory balance, and platelet function

Nutrition in Pregnancy and Blood Health:

Pregnancy places increased demands on the mother’s hematopoietic system, making adequate nutrition essential for both maternal and fetal well-being. Iron requirements nearly double during pregnancy due to expanded blood volume and fetal growth, and iron deficiency anemia is one of the most common complications encountered. Sufficient intake of folate and vitamin B12 is also critical for DNA synthesis and the prevention of neural tube defects. Diets rich in lean red meat, leafy green vegetables, legumes, fortified cereals, and prenatal supplements ensure adequate iron and folate intake. Vitamin C-rich foods such as citrus fruits enhance non-heme iron absorption, while excessive tea or coffee should be avoided as they impair absorption. Optimal nutrition in pregnancy not only reduces the risk of anemia but also supports healthy fetal development and lowers maternal morbidity.

Summary:

Nutrition and blood health are closely interconnected, with dietary factors playing a central role in red blood cell production, hemoglobin synthesis, immune competence, coagulation, and vascular integrity. Adequate intake of essential nutrients such as iron, folate, vitamin B12, vitamin K, vitamin C, copper, zinc, vitamin A, and omega-3 fatty acids is critical for maintaining normal hematopoiesis and preventing common blood disorders, including iron deficiency anemia and megaloblastic anemia. This article explores how specific vitamins and minerals influence blood cell formation, oxygen transport, clotting mechanisms, and inflammatory balance, highlighting the clinical consequences of nutritional deficiencies. Through evidence-based explanations and illustrative food examples, the post emphasizes how a balanced diet rich in fruits, vegetables, whole grains, legumes, lean proteins, and healthy fats supports optimal blood function, reduces fatigue, and promotes overall hematologic wellness. The article serves as a practical guide for patients and clinicians seeking to understand the role of nutrition in maintaining healthy blood and preventing nutrition-related blood disorders.

Questions and Answers:

How does nutrition affect blood health?
Nutrition directly influences blood health by supplying essential vitamins and minerals required for red blood cell production, hemoglobin synthesis, immune function, and normal blood clotting. Poor nutrition can lead to anemia, bleeding disorders, and impaired immunity.

Which nutrients are most important for healthy red blood cells?
Iron, vitamin B12, folate, copper, vitamin A, and zinc are essential for red blood cell production and maturation. Deficiencies in these nutrients can result in different types of anemia and reduced oxygen delivery to tissues.

What foods help prevent iron deficiency anemia?
Iron deficiency anemia can be prevented by consuming iron-rich foods such as red meat, fish, legumes, nuts, seeds, leafy green vegetables, and fortified grains, especially when combined with vitamin C to enhance absorption.

Why is vitamin B12 important for blood health?
Vitamin B12 is essential for DNA synthesis and normal red blood cell formation. Deficiency can lead to megaloblastic anemia, neurological symptoms, and fatigue, particularly in older adults and those with malabsorption.

How does folate support blood formation?
Folate plays a key role in cell division and red blood cell production. Inadequate folate intake can cause megaloblastic anemia and is particularly important during pregnancy to support healthy blood formation.

Can metformin cause vitamin B12 or folate deficiency in diabetic patients?
Yes. Long-term use of metformin in patients with type 2 diabetes is associated with an increased risk of vitamin B12 deficiency and, less commonly, folate deficiency. Metformin interferes with calcium-dependent absorption of the vitamin B12–intrinsic factor complex in the terminal ileum, leading to gradual depletion over time. This risk is higher in patients on high doses, prolonged therapy, older adults, and those with additional malabsorption risk factors. Deficiency of vitamin B12 or folate may contribute to macrocytic anemia, fatigue, and peripheral neuropathy, which can be mistakenly attributed to diabetes itself. Regular monitoring of vitamin B12 levels, with consideration of folate status in selected patients, is recommended for individuals receiving long-term metformin therapy, and supplementation should be initiated when deficiency is identified to support optimal blood and neurological health.

What is the role of vitamin K in blood health?
Vitamin K is crucial for normal blood clotting as it activates clotting factors. Deficiency may increase bleeding risk, especially in individuals with malabsorption or prolonged antibiotic use.

Does vitamin C improve iron absorption?
Yes, vitamin C significantly enhances the absorption of non-heme iron from plant-based foods, making it an important dietary component for preventing iron deficiency anemia.

How do copper and zinc contribute to blood health?
Copper is involved in iron metabolism and hemoglobin synthesis, while zinc supports cell division, immune function, and hematopoiesis. Deficiencies in either can impair red blood cell production.

What role does vitamin A play in hematopoiesis?
Vitamin A supports red blood cell differentiation, immune regulation, and iron mobilization. Deficiency may worsen anemia even when iron intake is adequate.

Can omega-3 fatty acids affect blood function?
Omega-3 fatty acids support vascular health, reduce inflammation, and influence platelet function, contributing to overall cardiovascular and blood health when consumed in balanced amounts.

Can poor diet alone cause anemia?
Yes, inadequate intake or absorption of key nutrients such as iron, vitamin B12, or folate can independently cause anemia, particularly in high-risk groups including the elderly, pregnant women, and individuals with chronic disease.

What is the best diet for overall blood health?
A balanced diet rich in fruits, vegetables, whole grains, legumes, lean proteins, dairy or alternatives, nuts, seeds, and healthy fats provides the full range of nutrients needed to maintain optimal blood health.

References:

Cadman B, Murrell D. How to increase hemoglobin: foods, home remedies, and more. Medical News Today. Available at: https://www.medicalnewstoday.com/articles/321530

Semeco A. Top 12 foods that are high in vitamin B12. Healthline. Available at: https://www.healthline.com/nutrition/vitamin-b12-foods#section1

Duggal N, Weatherspoon D. How to increase your red blood cell count. Healthline. Available at: https://www.healthline.com/health/how-to-increase-red-blood-cells

Prasad AS. Zinc deficiency. BMJ. 2003;326(7386):409–410. doi:10.1136/bmj.326.7386.409

Minerals important for blood function and renewal. LibreTexts – Nutrition. Available at: https://med.libretexts.org/Courses/American_Public_University/APUS%3A_An_Introduction_to_Nutrition_(Byerley)/Text/Chapter_10%3A_Nutrients_Involved_in_Hematopoietic_System/10.5%3A_Minerals_Important_for_Metabolism_and_for_Blood_Function_and_Renewal

Hamdani S. Omega-3 fatty acid rich foods for healthy skin, hair, and body. BeBeautiful. 2021. Available at: https://www.bebeautiful.in/all-things-lifestyle/health-and-wellness/omega-3-fatty-acid-foods-for-healthy-skin-hair-and-body

Pasricha SR, et al. Iron deficiency anemia. The Lancet. 2015;386(10009):907–916.

Stabler SP. Vitamin B12 deficiency. New England Journal of Medicine. 2013;368(2):149–160.

Butchart R, et al. Vitamin K deficiency bleeding: a clinician’s guide to recognition and management. Blood Reviews. 2020;43:100668.

Carr AC, Maggini S. Vitamin C and immune function. Nutrients. 2017;9(11):1211.

Calder PC. Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions. 2017;45(5):1105–1115.

Sesso HD, et al. Vitamins E and C in the prevention of cardiovascular disease in men: the Physicians’ Health Study II. JAMA. 2008;300(18):2123–2133.

Office of Dietary Supplements, National Institutes of Health. Dietary supplement fact sheets. Available at: https://ods.od.nih.gov/factsheets/ (Accessed June 25, 2023).

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Summary

Article Name

Nutrition and Blood Health: Essential Vitamins, Minerals, and Diet Effects on Blood

Description

Learn how nutrition affects blood health, including iron, vitamin B12, folate, vitamin K, and other key nutrients essential for red blood cells, immunity, and clotting.

Author

Dr Moustafa Abdou

Publisher Name

https://askhematologist.com/

Publisher Logo