The average human body contains 5 liters of blood. Our blood is responsible for delivering oxygen and nutrients throughout the body. It also derives nutrients from the diet for it to function properly. Inadequate dietary intake of Iron, Vitamin B12, and Folic Acid may lead to anemia and problems during rapid growth and pregnancy while inadequate Vitamin K intake may cause bleeding problems. Thus, the following are the food sources and nutrients essential for healthy blood:

1. Iron - Iron is a component of hemoglobin found in red blood cells that are responsible for transporting blood from the lungs to the rest of the body and carbon dioxide from the tissues to be excreted out in the lungs. Inadequate dietary iron intake may lead to Iron Deficiency Anemia especially when there are Increased iron needs during early child growth and pregnancy and increased iron loss from bleeding, menstruation or blood donation. Symptoms include pale lips and nails, exhaustion, poor growth, and poor mental performance. Thus, the following are the nutrition tips to prevent iron deficiency anemia:

• Eat iron-rich foods such as chicken, fish or meat. You may also get iron from plant-based sources such as beans and legumes as long as you pair them with vitamin C rich foods such as Papaya or Guava to improve absorption.
• Take iron supplements especially during menstruation and pregnancy due to increased iron needs to replenish blood loss after menstruation or to sustain the increased demands of the growing fetus during pregnancy
• Do not drink your iron supplements with calcium-rich foods such as milk because calcium may hinder iron absorption in the gut.

2. Vitamin B12 - Vitamin B12 is important for the maturation and healthy structure of young red blood cells. Deficiency of this vitamin may be due to inadequate dietary intake, especially for vegetarians, poor absorption in the gut or Surgical removal of a portion of the stomach needed for absorbing the vitamin. Deficiency may cause megaloblastic anemia where red blood cells are abnormally big, cannot function well and have a shorter life span. Symptoms are similar to iron deficiency anemia plus some nerve symptoms such as tingling, weakness and poor memory. Thus, the following are the nutrition tips to prevent megaloblastic anemia:

• Eat Vitamin B12-rich foods such as chicken, fish or meat.
• Take Vitamin B Complex supplements if you are a vegetarian.

3. Folic Acid -Folic acid is also important for the maturation and healthy structure of young red blood cells. 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 some antifolate medications. Folate deficiency may cause megaloblastic anemia. Thus, the following are the nutrition tips to prevent megaloblastic anemia:

• Eat foods rich in folic acid such as dark green leafy vegetables, beans, peanuts, sunflower seeds, fresh fruits, whole grains, liver and seafood.
• Take folic acid supplements together with iron during menstruation, childbearing age and during pregnancy to meet the increased demands for this vitamin.

4. Vitamin K- Vitamin K has a role in blood clotting. Vitamin K deficiency may contribute to slow clotting time or excessive bleeding disorders. Thus, the following are the nutrition tips to prevent Vitamin K deficiency:

• Eat foods rich in vitamin K such as leafy green vegetables such as spinach and lettuce, broccoli, and some plant oils such as soybean, canola, olive oil, and margarine.
• Eat a balanced diet with adequate healthy fats or oil for Vitamin K absorption since this vitamin dissolves in fat and is better absorbed with fat.

5. Adequate Hydration and Electrolytes-Our blood is composed mainly of water -  thus dehydration may greatly affect blood volume and cause symptoms such as rapid heart rate, fainting or dizziness. Electrolytes such as sodium and potassium are important for maintaining the balance of electrolytes in the blood. They also help attract water into the bloodstream to ensure an adequate volume of blood needed to circulate around the body, especially during exercise or to prevent a sudden drop in blood pressure for elderly individuals or for those who lose blood during menstruation or injury. Maintaining adequate hydration and electrolyte intake during exercise can help optimize blood flow. Staying hydrated, especially during the elderly years can also lessen the sudden drop in blood pressure which causes dizziness or fainting episodes.

In general, having a varied and balanced diet with an adequate source of protein from animals or plants can help satisfy our daily needs for nutrients. Dietary supplements such as iron in the form of ferrous sulfate, Vitamin B Complex, and Folic acid may help reach daily nutrient requirements, especially for growing children, menstruating women and pregnant women in addition to a healthy diet.

References:

[1] Aherrera, J.A.M., Abrahan IV, L.L., Tiongson, M.D.A., Gauiran, D.T.V., Yu, M.G.Y. & Banzuela, E.P.C. (2021). IM Platinum, 4th ed. Quezon City: Top Practice Medical Publishing Corp.

[2] Gropper, S.S., Smith, J.L., Carr, T.P.  (2021). Advanced nutrition and human metabolism, 8th ed. Cengage Learning.

[3] Jameson, J. L., Fauci, A.S., Kasper, D.L., Hauser, S.L., Longo, D.L., & Loscalzo, J. (2018). Harrison's principles of internal medicine, 20th ed. United States of America: McGraw-Hill Education.