Ladies, ever had a feeling of fatigue, weakness, dizziness, or irregular heartbeat? It could be some signs that you're experiencing a shortage of red blood cells, namely when your body's hemoglobin levels are low. In medical terms, this condition is called anemia. In women, red blood cell deficiency is prone to occur during menstruation. So, how do you prevent yourself from experiencing a shortage of red blood cells? Let's take a look at the following 3 tips!

1. Increase Iron Intake

One of the causes of red blood cell deficiency is insufficient iron consumption. This mineral functions to increase the production of hemoglobin (the protein that gives red color to red blood cells). In short, a lack of iron can lead to a shortage of red blood cells. As a result, the body lacks oxygen to circulate throughout the body.

To overcome this, some examples of foods that can be consumed to help meet daily iron needs are meat, fish, poultry, chicken liver or beef liver, legumes, eggs, dark green vegetables (broccoli, kale, spinach), and grains. Actually, do we consume these sources every day, right? However, the problem lies in whether they are sufficient or not.

2. Maximize Iron Absorption

We already consume foods that contribute to our daily iron intake, but there are additional ways to maximize absorption. The step is to consume vitamin C, such as guava, oranges, lemons, strawberries, red bell peppers.

Vitamin C is the most prioritized, but it can also be accompanied by the consumption of vitamin A (fish and liver) and beta-carotene (carrots, mangoes, pumpkins, sweet potatoes). A simple example, if you eat chicken pecel or meatballs, try drinking orange juice. Consuming iron sources is good to avoid anemia, but if absorption is increased, it will be even better.

3. Increase Folate Intake

Folate is one type of vitamin B that also plays a crucial role in producing hemoglobin. This vitamin B9 is used by the body to produce heme, a component of hemoglobin. If our folate is insufficient, red blood cells will not mature. As a result, the body lacks the production of red blood cells.

Foods that are sources of folate include beef, spinach, legumes (red beans, peas), fruits, whole grains, avocados, and eggs. You can also choose some products fortified with folate or iron. Just check the packaging.

4. Take Supplements

If you are menstruating, you may take over-the-counter blood supplements. However, if the red blood cell levels are really low, doctors usually recommend someone to take iron supplements for several weeks or even months. But remember, too much iron is also not allowed because it can be dangerous.

There are 4 simple strategies to ensure the body does not lack blood (anemia). The first is to consume iron, the second is to maximize absorption, when consuming folate, and the last is supplementation. Fitie's beloved women, don't let yourself lack blood. Hopefully, we all stay healthy!

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