Eat Well, Feel Great How to make your blood healthy
What to eat to keep this important substance in tip-top condition
The blood that flows around our body plays a vital role in keeping us well – it is the hard-working transport system for oxygen, nutrients and immune cells and it also helps to remove waste. Without effective blood function we are unable to fight infections, repair damage, or even regulate body temperature. Let’s take a look at how a healthy diet can help.
Why we need healthy blood
‘Our diet and lifestyle can influence the thickness of our blood, known as its viscosity,’ says Kim Plaza, nutritional advisor at Bio-kult (bio-kult.com). ‘A higher viscosity of blood is a risk for health conditions, such as cardiovascular disease.’ While heart and circulatory diseases cause more than a quarter of all deaths in the UK, some of these are preventable with exercise and the right diet. ‘Anaemia is also related to the health of our red blood cells,’ says Kim. The most common cause is iron deficiency. ‘A poor diet and deficiencies in vitamins A, C, D, E, B vitamins, folate and copper can also lead to anaemia and the impact of this is greater for anyone already at an increased risk of cardiovascular disease,’ says Kim.
TWEAK YOUR DIET
By eating well we absorb the nutrients found in wholefoods, and can effectively improve the overall health of our blood, says Kim. Try to include these in your diet.
✱ FIBRE
Consuming more fibre can be extremely beneficial for our blood, says Kim. ‘The mechanisms are not completely understood, however, it is suggested that dietary fibre may improve our sensitivity to insulin, which may play a role in blood pressure regulation and blood vessel health.’ Increase your fibre intake to 30g a day by adding wholegrain cereals and bread, wholewheat pasta and rice, legumes and fibre-rich fruit and veg, such as broccoli and berries, to your diet. ‘Some fibres, known as prebiotics, help to support our gut bacteria, which may also provide benefits to our cardiovascular health through anti-inflammatory pathways,’ adds Kim. Try a supplement with a broadspectrum live bacteria formulation,
such as Bio-kult Advanced Multi-strain Formulation (£9.48 for 30 capsules, bio-kult.com).
✱ IRON-RICH FOODS Iron is essential for oxygen to bind to red blood cells, so our iron levels directly influence the amount of oxygen in our body. ‘For women, the reference nutrient intake (RNI) for iron is 14.8mg per day, which then changes to 8.7mg for women over the age of 50 years,’ says Kim. Dark green leafy vegetables, such as kale and swiss chard, are good iron-rich foods, as they provide around 1.5mg of iron per 100g. ‘Try eating a combination of both
cooked and raw green leafy vegetables to get a range of nutrients,’ says Kim. ‘Another option is to eat red meat, which provides a different type of iron known as haem iron and is generally more easily absorbed compared to plant-based iron.’ ✱ OMEGA-3 OILS ‘Omega-3 oils are known anti-inflammatory fatty acids and can be found in various foods such as plants and seafood,’ says Kim. Walnuts are rich in compounds that have been shown to have a beneficial effect on high cholesterol, and oily fish is another good option to obtain omega-3 fatty acids and increase HDL ‘good’ cholesterol.
‘If you forget which fish can be considered oily, a good trick to remember when you are shopping is to think of the acronym SMASH: salmon, mackerel, anchovies, sardines and herring,’ says Kim. The NHS advises that we eat at least two portions of fish per week, one of which should be oily.
✱ SOURCES OF VITAMIN B12
This vitamin helps to keep the body’s blood cells healthy and prevent a type of anaemia called pernicious anaemia. ‘Red meat is high in vitamin B12 and opting for grass-fed red meats may support the body’s supply of energy and healthy blood cells,’ says Kim. Fortified breakfast cereals, eggs and low-fat dairy are also good sources. ‘For efficient absorption of vitamin B12, we also need sufficient stomach acid, so try taking a little apple cider vinegar in some water to naturally increase stomach acidity. This way, the B12 may be separated from its protein and allowed to be absorbed more easily in the body.’
✱ POLYPHENOLS
These micronutrients occur naturally in plant-based foods and have a positive effect on blood health. ‘Eat a variety of berries because they are rich in antioxidants including anthocyanins, which have been shown to improve the health of arteries by keeping them from becoming too rigid, and also to support healthy blood flow,’ says Kim. ‘Onions provide great antioxidant properties and are rich in the flavonoid quercetin, which could help decrease vascular inflammation, promoting a healthier circulation.’