Red Blood Cell (RBC)

A dysfunction in red blood cells can signify anaemia, kidney disease, bone marrow failure, malnutrition or bleeding. Plus, it may also indicate a nutritional deficiency.  The symptoms of these illnesses can affect our wellbeing and negatively impact our quality of life.

A high red blood cell count can indicate several diseases, including:

• congenital heart disease
• obstructive lung disease
• overproduction by bone marrow
• dehydration

If you are worried about your RBC level or just want to check where you fall on the range, you can test your level with a simple at-home blood test.

The components of blood including red blood cells are detrimental to the health of the human body. The transportation of oxygen around the body via haemoglobin is vital for the metabolic processes required to sustain life. Our lifestyle can greatly impact the health of red blood cells. For example, chronic obstructive pulmonary disorder (COPD) is associated with a high red cell count. [11] The disease is treatable and preventable and is caused by an abnormal inflammatory response by the lungs to toxic particles or gases, such as those found in cigarette smoke. Therefore, by not smoking or giving up the risk of COPD is reduced.

Diet is also an important factor in the health and function of red blood cells. A nutrient which is essential for red blood cell health is iron. Good sources of iron are red meat and liver. It is recommended that red meat is consumed once per week to help keep iron levels within normal parameters. Women who are of menstruating age need to keep their iron intake increased, particularly around the time of their periods. Individuals who follow a vegan or vegetarian diet will need to get their iron from plant-based sources.

Good food sources of iron are:

• red meat
• liver
• green leafy vegetables e.g. spinach
• dried fruit
• pulses
• nuts
• seeds

The absorption of iron from plant-based sources is better when vitamin C is present.[12] For example, fortified breakfast cereals paired with a glass of orange juice. Tea can affect the absorption of iron, so you should refrain from drinking tea with your meals and switch to drinking it between meals instead. [13]

Iron levels can be influenced by too much or too little exercise. Not having enough iron can affect your muscles ability to recover following exercise.

Vitamin B12 deficiency is associated with a low red cell count.  Therefore, it is important to ensure you are getting enough vitamin B12 in your diet. People who find it more difficult to get a good amount of B12 in their diet are those who follow a vegan diet. The reason for this is because much of the vitamin B12 comes from animal products. Vegans and possibly vegetarians may need to supplement their diet.

Good sources of vitamin B12 are:

• meat
• fish like salmon or cod
• eggs
• milk and dairy products
• vegan-friendly products
  • yeast extracts like marmite
  • fortified breakfast cereals[14]

Exercise is fundamental for our overall health, too. Regular exercise helps to increase blood flow to muscles, enabling oxygen to reach the tissues which require it. During exercise, there is an increased demand for oxygen which is met by increasing muscle blood flow. Physical training increases the mass of haemoglobin which increases the amount of oxygen which can be carried by red blood cells. [15]