Good nutrition for healthy blood Ìý |23 June 2023
Most of us have undoubtedly come across advertisements of blood donation across different media platforms especially in the last few weeks. Donating blood is seen as a selfless action which can help save many lives, unknowingly it could be a close friend, family member or yourself!
In order to show appreciation to all those who voluntarily come forward to give blood, every year the world comes together to celebrate World Blood Donor Day on June 14. The slogan for this year was ‘Give blood, give plasma, share life, share often’. Aside from saying thank you to blood donors, the day serves as an opportunity to encourage more people to come forward so we are able to have a safe and sustainable supply of blood and blood products for timely treatment of those who need it.
Many people think that blood donated only goes towards those in an accident or undergoing surgery. In reality there are people living with a condition which necessitates regular and even daily transfusion of blood throughout their life. This includes those with blood disorders like sickle-cell anaemia or thalassemia or conditions like haemophilia and immune deficiencies.
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The important functions of blood
Blood is essential to life and has many important functions in the body. It carries oxygen and essential nutrients such as vitamins and minerals to all the organs of the body to support their daily functions. It transports immune cells and antibodies to different parts of the body where they are needed to help fight infection.
Certain components in blood such as platelets also helps control bleeding. Blood also plays an important role in the removal of harmful waste products by the liver and the kidneys. ÌýGood blood health is crucial to ensure that your body functions optimally. Providing your body with essential nutrients daily by eating a balanced and well varied diet can help promote healthy blood.
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The right nourishment for blood health
A diversified diet comprising foods from different food groups is crucial to ensure that the right types of nutrients are being consumed. Lack of certain nutrients can lead to nutritional deficiencies and increase your risk of anaemia, bleeding or bruising. Although all nutrients are important, some key nutrients for good blood health are iron, folic acid, vitamin B12 and K.
Iron
Iron is a trace mineral which is vital for haemoglobin production. Haemoglobin is a component of red blood cells and helps in transporting oxygen from the lungs to all our organs and body tissues. When we don’t eat enough iron-rich foods we may develop Iron Deficiency Anaemia (IDA) which is a condition that develops from having insufficient iron levels in the body hence resulting in fewer and smaller red blood cells that contain less haemoglobin.
When our haemoglobin level is low, we experience symptoms of anaemia which includes fatigue, weakness, pale skin, shortness of breath and chest pain. It is worth mentioning that some people may not experience any symptoms at all. The only way to confirm IDA is through a blood test.
The risk of iron deficiency is greater in those with increased iron loss from bleeding, menstruation such as in women of childbearing age or those who give regular blood donations. Others who are at risk are people with poor diets including vegetarians who do not replace meat with alternative iron-rich food sources. Those with increased iron needs such as infants and children and pregnant women are also at increased risk.
Iron in food comes from either animal or plant sources. Good animal sources of iron include red meat, poultry, fish, seafood and offals (liver, kidneys). Some plants are also good sources of iron such as beans, lentils and green leafy vegetables (think moringa) but needs to be taken together with food rich in vitamin C like tomato or guava to increase the iron absorption.
When food alone is not enough to meet your iron needs you will need to take an iron supplement. It is important to avoid taking your iron supplement together with milk, milk products or tea as they can actually reduce the amount of iron that is absorbed.
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Vitamin B12
Vitamin B12 also known as Cobalamin is important for the formation of red blood cells and helps to create and regulate the functions of DNA.
Deficiency of this vitamin may be due to not getting enough vitamin B12 from food sources, especially for vegetarians and vegans, poor absorption in the gut or due to surgical removal of a portion of the stomach needed for absorbing the vitamin.
Deficiency may cause megaloblastic anaemia where red blood cells are abnormally big, cannot function well and have a shorter life span. Symptoms of megaloblastic anaemia are similar to iron deficiency anaemia but additionally a person may also experience some additional symptoms linked to impaired nerve functions such as tingling, weakness and poor memory.
Megaloblastic anaemia can be prevented as long as a person consumes rich food sources of vitamin B12 such as chicken, fish or meat. For those who do not consume any animal sources like vegetarians and vegans or those with poor food intake, a vitamin B12 supplement should be taken regularly.Ìý
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Folic Acid (folate)
Folic acid is a B vitamin which supports the maturation and healthy structure of young red blood cells. It is also involved in repair and synthesis of genetic material, including DNA, cell division and cell growth. A deficiency of folic acid can increase the risk of megaloblastic anaemia with similar symptoms as those related to vitamin B12 deficiency.
Deficiency of this vitamin may be due to inadequate dietary intake, poor absorption in the gut, increased demand or use of the vitamin during pregnancy or illness, and use of some medications which interferes with the absorption of folate.
Food rich in folic acid includes dark green leafy vegetables, beans, peas, nuts, tubers, certain fruits like oranges, lemons, bananas, avocado, melons and strawberries.
Vitamin K
One of the functions of vitamin K is in blood clotting. Vitamin K deficiency may contribute to slow clotting time or excessive bleeding disorders.
The best way to prevent vitamin K deficiency includes eating foods that are rich in vitamin K such as green leafy vegetables like moringa, spinach, lettuce, broccoli and some plant oils such as soybean and olive oil.
Are you thinking about donating blood or are you a regular blood donor? Eating a balanced diet consisting of all the essential nutrients especially sufficient amounts of iron, vitamin B12, folic acid and vitamin K is important to maintain your blood health and more importantly your overall health. Save a life by donating blood today!
Source: Red Cross Society 91Ï㽶ÊÓƵ
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Yours in health
The E4OH team