Hemoglobin is responsible for transporting oxygen through the blood. It is an iron-rich protein found in red blood cells. We tell you which foods increase hemoglobin levels and how to recognize its deficiency.
Normal blood protein levels are 110 to 140 g / l for adult men and 110 to 130 g / l for women. Men over the age of 19 are advised to consume about 8 mg of iron daily and women aged 19 to 50 need at least 18 mg.
When this level decreases, the tissues suffer from hypoxia – lack of oxygen. This can cause weakness, fatigue, headaches, shortness of breath, dizziness, poor appetite, hair loss, palpitations, and even anemia.
Hemoglobin synthesis
In 2001, UNICEF experts reported that approximately 40% of young women had latent iron deficiency or anemia. This is due to the fact that their diet often does not contain the right level of trace element, which is necessary for the formation of new molecules.
To increase the level of iron in the body, you need to eat more foods that contain it. But to increase hemoglobin, you need to add vitamins and minerals to your diet that help build protein (copper, vitamins B12, B9 and ascorbic acid).
iron deficiency
Iron is essential for every organism. There are categories of people who tend to reduce the amount in the body and need to consume more iron – these are women with menstrual problems (heavy, prolonged, menstrual bleeding), children and it is also necessary during pregnancy.
In addition, a large amount of trace element is necessary for patients during the recovery period after various diseases, as well as for people engaged in heavy physical work and professional sports.
Products that increase hemoglobin
Meat
Red meat is an excellent source of iron. Various types of meat and by-products help to eliminate the deficiency.
- Liver rich in iron, vitamin B12 and folic acid. Lamb liver has the highest content of vitamin B12, folic acid, iron and vitamin C. Beef and turkey liver are no less useful.
- Ground beef contains 2.1 mg of iron per 85 grams of meat.
- From chicken breast you can get about 0.7 mg of iron per 100 grams.
Seafood
Seafood (shellfish, oysters and caviar) are very rich in vitamin B12 and 100 grams of shellfish contain 28 mg of iron, 22.1 mg of vitamin C and 98.9 micrograms of vitamin B12. It is very important that the products are fresh and properly prepared, otherwise there is a risk of poisoning.
Legumes
If you do not eat meat, you should include in your diet plant foods rich in iron. Legumes are good sources of iron. Soybeans, beans and chickpeas are the healthiest foods in this group. Each 100 grams of soy contains 15.7 mg of iron, 375 mcg of folic acid, 6 mg of vitamin C.
Cereals
Starchy foods and cereals (such as rice, wheat and oat bran) are high in iron but low in vitamins C, B12 and folic acid.
Brown rice
100 grams of rice contains about 0.4 mg of iron, but must be supplemented with vegetables to get extra ascorbic and folic acid.
Wholegrain
Barley, quinoa and oatmeal also contain iron: about 2.5 mg for every 100 grams of whole grains. However, they should also be combined with foods rich in vitamins B12, C and B9.
Fruits and berries
Fruits rich in vitamin C are recommended to be included in your daily diet. This category includes oranges, lemons, pineapples, kiwi.
Dried fruit
Dried apricots, raisins and dates are good sources of iron: 100 grams of dried fruit contains 0.8 mg. In addition, they contain essential minerals and vitamins.
strawberry
The berry is useful for people with low hemoglobin levels for two reasons: it ensures the flow of iron in the blood and increases its absorption in the body.
Plums
Using a decoction of plums and their fruits is an effective way to combat iron deficiency. This fruit is rich in fiber and vitamin C, which helps in the production of red blood cells.
Apples
Apples are rich in iron and a number of other nutrients, making them one of the most delicious and healthy fruits. The trace elements derived from apples in the body are actively absorbed due to ascorbic acid and folic acid.
Garnet
Pomegranate is rich in iron, calcium, protein, carbohydrates, fiber and other vitamins, minerals and antioxidants. People are often advised to make up for a deficiency.
Persimmon
Persimmon is a top source of iron, vitamin C, antioxidants and a number of other nutrients.
Berry
In addition to being beneficial for people with diabetes, mulberry is equally important for patients with low hemoglobin levels. This is because 100 grams of fruit contains about 1.8 mg of iron.
Raisin
Gooseberry is a great way to increase the number of red blood cells in the blood. It is known to contain from 1 to 3 mg of iron per 100 grams, depending on the variety. In addition, it is rich in vitamin C and antioxidants that improve iron absorption.
Watermelon
Watermelon contains a lot of iron and ascorbic acid, which makes the process of iron absorption faster and more efficient.
Vegetables
Although it is easy to find iron-rich vegetables in stores and markets, they do not all contain enough folic acid and vitamin B12. Therefore, this ingredient can be absorbed worse.
Beetroot
Beetroot is often recommended for people with low hemoglobin levels due to their high folic acid content. It also contains a lot of vitamin C and iron. It is worth remembering that during cooking, a vegetable loses up to 70% of vitamins, so it is better to use beetroot juice, puree or smoothie.
Potato
Potatoes are rich in iron and vitamin C and are extremely nutritious and go well with many foods in the diet.
Broccoli
Broccoli contains about 2.7 mg of iron per 100 grams. In addition, cabbage also contains other essential nutrients – magnesium and vitamins A, C.
Spinach
It is by far the best choice for vegetarians who can quickly increase their hemoglobin levels. 100 grams of spinach contain up to 4 mg of iron.
Sundried tomatoes
Sun-dried tomatoes contain up to 9.1 mg of iron per 100 grams, which makes them an important diet for people with low protein levels in the blood.
Seaweed
Seaweed and seaweed contain 28.5 mg of iron and 93 micrograms of folic acid per 100 grams and can add variety to your regular diet.
Eggs
This product is called the Champions Breakfast for some reason. An egg contains about 6 grams of protein, 0.55 micrograms of vitamin B12, 22 micrograms of folic acid and 0.59 mg of iron.
Pumpkin seeds
Pumpkin and its seeds are the best sources of iron: 100 grams of pumpkin seeds contain about 15 mg, ie 83% of the recommended daily allowance. They also contain essential fatty acids that are beneficial for the skin and hair.
Black chocolate
A favorite delicacy can help you easily eliminate iron deficiency, because every 100 grams of dark chocolate 80% can provide the body with 17 mg of iron, which is about 90% of your daily value.
nuts
Almonds, peanuts, cashews, pine nuts, hazelnuts, walnuts are popular foods that contain iron (3 mg per 30 grams).
