Beans/Legumes Lentils Green leafy vegetables like kale and spinach Dried fruits including prunes Organs meats such as liver Egg yolks Red meat Dried raisins If daily consumption of iron-rich food daily is not enough, you can turn for supplements and minerals that may increase red blood production. Iron is available in 50-100mg and can be taken 2-3 times daily.

Accordingly, adults require 900 micrograms of copper per day. During the reproductive years, women menstruate thus require more copper than men. [3] X Trustworthy Source Oregon State University Linus Pauling Institute Research center dedicated to promoting optimal health through cutting-edge nutrition research and public outreach Go to source

Cereals, bread, dark green leafy vegetables, peas, lentils, beans, and nuts contain high amounts of folic acid. [5] X Research source It is also available in supplement form – 100 to 250mcg can be taken once daily. The American College of Obstetricians and Gynecologists or ACOG recommends a daily intake of 400 mcg every day for adult women who regularly menstruate. Likewise, the National Institute of Health recommends 600 mcg of folic acid for pregnant women, which you can get in a prenatal vitamin. [6] X Research source Besides aiding in production of healthy blood cells, folic acid plays an essential role in the production and repair of the basic building block of cells in normal functioning DNA. [7] X Research source

Sweet potatoes, carrots, squash, dark green leafy vegetables, sweet red peppers, and fruits like apricots, grapefruit, watermelon, plums/prunes, and cantaloupe melons are rich in Vitamin A. [8] X Research source The daily dietary requirement of vitamin A for women is 700 mcg and 900 mcg for men.

Taking 500mg of vitamin C once daily together with iron will increase its absorption rate in the body making it more effective. However, take precautions while taking iron as high levels of the supplement can be harmful to the body. Be cautious taking high doses of vitamin C since it can increase your risk of kidney stones.

Cardiovascular exercises such as jogging, running, and swimming are best, though all exercise is good. [11] X Research source Exercise has an important role in red blood cell production. When you do vigorous exercises, you get tired and sweat a lot. Vigorous exercise requires the body to get a greater amount of oxygen. If that happens it will signal the brain that the body lacks oxygen, therefore, stimulating the production of red blood cells and hemoglobin. This carries and supplies the oxygen needed.

Cigarette smoking can interrupt blood flow as it constricts the blood vessels and makes blood viscous in consistency. It will make the blood unable to circulate properly and deliver oxygen to other body parts and. Also, it can make the bone marrow deprived of oxygen. [12] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source On the other hand, excessive alcohol consumption can also make the blood thicken and slow, deprive it of oxygen, reduce RBC production, and will produce immature red blood cells.

Normal range of RBCs is 4 to 6 million cells per milliliter. [13] X Trustworthy Source University of Rochester Medical Center Leading academic medical center in the U. S. focused on clinical care and research Go to source If you have a very low RBC count a doctor may tell you to undergo a blood transfusion of packed red blood cell (PRBC) or whole blood to meet the demands of RBC and other blood components in the body. [14] X Trustworthy Source MedlinePlus Collection of medical information sourced from the US National Library of Medicine Go to source

If you have been told you have a low RBC count, take the above tips to heart. Dedicate your lifestyle and diet to upping your count and revisit your doctor. Your levels, ideally, will normalize.

Erythrocytes circulate in the body for 100 to 120 days. It is the same reason why we can only donate blood once every 3 to 4 months. Men have an average of 5. 2 million RBCs per cubic millimeter meanwhile 4. 6 million in women. If you are a regular blood donor, you’ll notice that there are more men who passed the blood donation screening than women.

Each hemoglobin molecule has four iron atoms and each of which binds to 1 oxygen molecule with 2 oxygen atoms. Around 33% of an erythrocyte is hemoglobin normally 15. 5 g/dL in men and 14 g/dL in women.

In addition, red blood cells aid in the removal of carbon dioxide. They contain the carbonic anhydrase enzyme which allows for a reaction of water and carbon dioxide to form carbonic acid and separate hydrogen and bicarbonate ions. Hydrogen ions bind with hemoglobin while bicarbonate ions go to the plasma removing approximately 70% of carbon dioxide. Twenty percent of carbon dioxide binds with hemoglobin which is then released into the lungs. Meanwhile, the remaining 7% gets dissolved in the plasma.