Vitamin Intake Calculator for Red Blood Cells
Here is a table that outlines the key vitamins important for red blood cell production, their function, recommended daily intake, and sources:
| Vitamin | Function in Red Blood Cells | Recommended Daily Intake (RDI) | Common Food Sources |
|---|---|---|---|
| Vitamin B12 (Cobalamin) | Essential for DNA synthesis and proper red blood cell formation; prevents megaloblastic anemia | 2.4 µg (micrograms) | Meat, fish, dairy products, eggs, fortified cereals |
| Folate (Vitamin B9) | Helps in DNA synthesis and red blood cell division; prevents folic acid deficiency anemia | 400 µg (micrograms) | Leafy greens, citrus fruits, legumes, fortified cereals |
| Vitamin B6 (Pyridoxine) | Involved in hemoglobin production and oxygen transport | 1.3-1.7 mg (milligrams) | Poultry, fish, potatoes, bananas, chickpeas |
| Vitamin C (Ascorbic Acid) | Enhances iron absorption, which is crucial for hemoglobin production | 75 mg (women), 90 mg (men) | Citrus fruits, berries, tomatoes, peppers |
| Iron (though a mineral, but works with vitamins) | Key component of hemoglobin, which carries oxygen in red blood cells | 18 mg (women), 8 mg (men) | Red meat, beans, lentils, spinach, fortified cereals |
| Vitamin E | Protects red blood cells from oxidative damage | 15 mg (milligrams) | Nuts, seeds, spinach, sunflower oil, fortified cereals |
These vitamins, along with adequate iron intake, are essential for maintaining healthy red blood cells and preventing anemia-related conditions.