Red blood cells
Red blood cells, also known as erythrocytes, play an essential role in the human body. They constitute approximately 40-45% of the total volume of blood. Red blood cells are formed in the soft bone tissue (bone marrow) of your body and are released into your bloodstream once they have fully matured, a process that typically takes around seven days.
The appearance of red blood cells is characterised by their bright red colour, which is attributed to a protein called haemoglobin.
In terms of their physical structure, red blood cells are microscopic in size and have a flat disk or doughnut-like shape. They are round with a central indentation, although they are not hollow. Unlike white blood cells, red blood cells lack a nucleus, which allows them to change shape and move more easily throughout your body.
Function of red blood cells
Red blood cells are mainly responsible for carrying oxygen from the lungs to different tissues and organs throughout the body.
Additionally, they aid in the removal of waste products like carbon dioxide, which is then exhaled through the lungs. The ability of red blood cells to carry oxygen is attributed to a protein called hemoglobin.
Haemoglobin consists of two main components: the "heme" group and the "globin" group. The heme group contains iron, which imparts the characteristic red colour to these cells. On the other hand, the globin group is responsible for facilitating the binding and transportation of oxygen throughout the body.
Certain conditions within the body can impact the production of red blood cells. For example, when there is a shortage of blood cells or inadequate oxygen in body tissues, the hormone erythropoietin is secreted. Erythropoietin then triggers the bone marrow to increase the production of red blood cells, thus meeting the body's needs.
However, there are instances where the body fails to produce the necessary number of red blood cells to meet its requirements. This condition is known as anaemia. Anaemia could be caused due to various factors such as trauma, surgery, blood loss, or blood disorders like sickle cell disease. When an individual is anaemic, their blood is unable to carry sufficient oxygen, leading to symptoms like fatigue and weakness.
Nutrition and red blood cells
Your body requires specific essential nutrients in order to produce red blood cells (RBCs). By meeting your daily requirements for these nutrients, you can support the production of RBCs in your body. However, it is important to note that more than simply meeting these requirements is needed to guarantee an increase in RBC count.
Anaemia can have various causes, and the treatment for anaemia will differ depending on the underlying cause. It is worth mentioning that many causes of anaemia are not directly related to your eating habits.
As part of your treatment plan, it is advisable to consult with a doctor or a dietitian to ensure that your diet provides the recommended intake of these essential nutrients:
- Folic acid, alternatively referred to as Vitamin B9, plays an essential function in the synthesis of red blood cells within the human body. It can be acquired from a variety of dietary sources including leafy green vegetables like kale and spinach, legumes, peanuts, liver, and seafood.
- Iron serves as a fundamental constituent of haemoglobin, the protein accountable for the transportation of oxygen in the bloodstream. It can be found in red meat, seafood, leafy green vegetables, and beans.
- Vitamin B12 is another nutrient that aids in the production of red blood cells. It is present in various dietary sources such as beef, chicken, fish, dairy products, and eggs. However, vegetarians and vegans may need to consider taking a vitamin B12 supplement.
- Copper is necessary for the production of haemoglobin in the body. It can be found in various leafy green vegetables, nuts, mushrooms, and organ meat like liver and oysters.
- Vitamin A also plays a role in the production of red blood cells. It can be obtained from sources like potatoes, carrots, fish, liver, and leafy green vegetables.
- Vitamin C is essential for iron metabolism, which is essential for the production of haemoglobin. Dietary sources of vitamin C include tomatoes, citrus fruits like oranges, strawberries, broccoli, and leafy green vegetables.
- Vitamin E aids in protecting red blood cells from damage. It can be found in almonds, pine nuts, avocado, and bell peppers.
Other lifestyle habits for a healthy red blood cell
After implementing dietary changes and ensuring adequate nutrition, there are additional lifestyle approaches that can be employed to enhance the quantity of red blood cells and maintain them at a healthy level.
Nevertheless, these approaches will only yield positive results if the essential nutrients required for the production of healthy red blood cells are obtained. Therefore, it is essential to prioritise the optimisation of your diet.
Engaging in regular exercise helps in the production of more red blood cells through a process called erythropoiesis. While the body naturally breaks down red blood cells every three to four months, it also continuously generates new ones to replace the lost ones.
Exercise can accelerate the breakdown and recycling of older red blood cells. However, the newly produced red blood cells are more efficient in carrying oxygen, thereby improving overall health.
Limiting alcohol consumption is very important as it can contribute to a decrease in red blood cell count in multiple ways. Alcohol negatively impacts the absorption of nutrients in the body and can also hinder the production of red blood cells. Prolonged and excessive alcohol consumption can cause damage to the kidneys and liver, which are essential organs for the production of an adequate number of red blood cells.
Common conditions that affect red blood cells
Insufficient red blood cells can indicate an underlying issue. It is not uncommon for individuals to develop anaemia, which occurs when there is a lack of red blood cells. Anaemia can be caused by certain factors, including:
- Deficiency of iron or vitamins in one's diet
- Side effects of medication
- Certain inherited diseases
- Bone marrow disease
- Cancer and its treatments, such as chemotherapy
- Certain chronic diseases like kidney failure.
Additionally, blood loss from sources such as bleeding in the colon, heavy periods, or childbirth can also lead to anaemia. In severe cases of anaemia, a blood transfusion may be necessary. However, in some instances, a process called "patient blood management" can be employed to boost and conserve an individual's own blood, potentially avoiding the need for a transfusion. It is advisable to discuss this option with your doctor.
On the other hand, having an excessive number of red blood cells can also pose problems, although this is less common. This condition is known as polycythemia or erythrocytosis. Polycythemia can have various causes, including abnormalities in the shape of red blood cells, which can impair their proper functioning. Causes of high blood cells include:
- Dehydration
- Smoking cigarettes
- Taking performance-enhancing drugs (anabolic steroids)
- Living at a high elevation
- Medical condition including heart or lung disease.
Certain diseases can affect the formation of red blood cells, resulting in abnormally shaped cells. Thalassemia, for example, is a condition where individuals do not produce enough healthy haemoglobin, leading to small and pale blood cells.
This can hinder the proper transportation of oxygen throughout the body. There are various types of thalassemia, ranging from mild forms that may go unnoticed to severe forms that can cause significant illness or even death shortly after birth. Other factors that lead to high blood cells include
Congenital heart defect: Your heart has one or more irregular structures that did not fully develop during fetal development.
Respiratory disease: The lung tissue becomes scarred as a result of emphysema, COPD, or pulmonary fibrosis.
Hypoxemia: The level of oxygen in your blood is below normal.
Carbon monoxide: Smoking raises the risk of carbon monoxide exposure. Individuals with sickle cell anaemia often experience fatigue and have pale skin.
Optimal blood cell count
The red blood cell counts can vary depending on the individual. However, there are general ranges for different groups:
- For those assigned male at birth (AMAB), the normal range is 4.7 to 6.1 million red blood cells per microliter of blood.
- For those assigned female at birth (AFAB), the normal range is 4.2 to 5.4 million red blood cells per microliter of blood.
- For children, the normal range is 4 to 5.5 million red blood cells per microliter of blood.
If your red blood cell count falls outside of these ranges, it may indicate either a higher or lower count. In such cases, your healthcare provider will recommend additional tests or treatments to evaluate your condition further.
RBCs play an essential role in maintaining your body's health. In case a physician suspects any abnormalities in your RBC count, they will request a comprehensive RBC count to assess your levels.
If a low count is diagnosed, the doctor may suggest a combination of prescribed supplements, medications, or alternative treatments to restore it to a normal range.
