In the body, red blood cells are produced regularly, precisely in the bone marrow. Red blood cells contain iron-rich proteins. This protein is called hemoglobin. This protein is what gives the red color to the blood.
Poor red blood cell production, high levels of red blood cell damage, and blood loss can cause anemia.
When your body does not produce enough red blood cells, there are two possible causes. First, you have inherited a condition in the body where the production of red blood cells is less than the parents' genes, so from birth your body is likely to produce red blood cells in less amounts. This condition is called anemia that is inherited .
Anemia will give rise to fatigue, fatigue, weakness of the immune system, headaches, dizziness, shortness of breath, and pale face. So that the body does not experience red blood cell deficiency, you are advised to meet the following intake of substances.
Iron
Iron is an important part of hemoglobin. In addition to blood cells, nails, hair, and skin also requires iron to maintain the health quality of the cells.
The following iron requirements that you must pay attention to:
- Women aged 19-50 years: 18 mg per day, especially during menstruation.
- Men aged 19-50 years: 8 mg per day.
- Children aged 9-13 years: 8 mg per day.
- Children aged 4-8 years: 10 mg per day.
- Infants and children aged 1-3 years: 7 mg per day.
Sources of iron intake can be obtained from consumption of shellfish, oysters, chicken liver, beef , chicken meat, tuna, salmon, spinach, and nuts.
Vitamin B12
Vitamin B12 deficiency can cause the body to experience a lack of blood which will eventually lead to anemia. In addition to a role in the formation of red blood cells, vitamin B12 is needed for nerve and brain development. The need for vitamin B12 is 1-25 mcg per day, depending on age.
- Babies 0-6 months need 0.4 mcg of iron.
- Babies aged 7-12 months need 0.5 mcg of iron.
- Children aged 1-3 years need 0.9 mcg of iron.
- Children aged 4-8 years need 1.2 mcg of iron.
- Children aged 9-13 years need 1.8 mcg of iron.
- Children over that age and adults need 2.4 mcg of iron.
- Pregnant women need 2.6 mcg iron.
- Breastfeeding mothers need 2.8 mcg of iron.
You can meet your intake of vitamin B12 from the source, namely fish, meat and dairy products, such as cheese and yogurt.
Folate / folic acid
Folate or folic acid is a B vitamin that plays a role in cell growth and metabolism. Folate is a naturally occurring B vitamin found in food. While folic acid as a synthetic (artificial) B vitamin is obtained from adding it to food or as a supplement.
Folate deficiency can be suffered by people with kidney disorders, liver disorders, or digestive system disorders. Treatment of folate deficiency is given folic acid along with vitamin B12.
The need for intake of folate / folic acid based on age, namely:
- Babies aged 0-6 months 65 mcg / day.
- Babies aged 7-12 months 80 mcg / day.
- Children aged 1-3 years 150 mcg / day.
- Children aged 4-8 years 200 mcg / day.
- Children aged 9-13 years 300 mcg / day.
- Age of 14 years and above 400 mcg / day.
- Pregnant women 600 mcg / day.
- Breastfeeding mothers 500 mcg / day
In addition to supplements, folate can be obtained from eating broccoli, spinach, bread, fruit juice, cereals, nuts, melons, bananas, and lemons.
Make sure your body gets enough intake to support the production of red blood cells so that you stay healthy and can do your daily activities well.
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