Fruits that increase hemoglobin

Hemoglobin is a polypeptide globular protein and forms a reversible bond with oxygen. For its synthesis, which occurs in the mitochondria of the erythroblasts of the hematopoietic organs, "raw material" is needed - iron. This essential microelement enters our body with food. And today we will tell you about fruits that increase hemoglobin.

Without hemoglobin, which makes up almost 90% of red blood cells (erythrocytes), our blood would not be able to perform its most important function - to supply all tissues of the body with oxygen and remove metabolic products from them, including carbon dioxide.

[ 1 ]

What fruits increase hemoglobin?

Before answering the question of what fruits increase hemoglobin, let's define such a concept as the hemoglobin norm in human blood. By the way, it is different for men and women. For men, a physiologically sufficient level of hemoglobin is considered to be 140-175 grams per liter of blood, for women - 120-150 grams per liter. Lack of hemoglobin, that is, when its content is below the physiological norm, doctors call iron deficiency anemia, and we simply call it anemia. With iron deficiency anemia, a person, in the literal sense of the word, has a pale appearance. And the general clinical picture of this type of anemia includes symptoms such as weakness, dizziness, increased fatigue and drowsiness, cold feet and hands.

Nutritionists have long recognized the fact that the foods that contain the most iron are meat and liver. And among plant foods, legumes, pumpkin seeds and nuts.

But in the fight against iron deficiency anemia, we can also count on the help of fruits that increase hemoglobin. These include apples, quince, persimmon, pomegranate, apricots (including dried ones - dried apricots, kaisa and dried apricots), plums (also in the form of prunes), pears, peaches, kiwi.

Let's start with apples, since this legendary fruit is considered No. 1 on the list of fruits that increase hemoglobin. But this, alas, is just a legend. Among the microelements necessary for our body, apples contain copper, manganese, iodine, molybdenum, fluorine, cobalt, zinc and, of course, iron. In 100 g of apples, there is 2.2 mg of iron. It should be borne in mind that dried apples prepared for compote contain 2.7 times more iron than fresh fruits.

In terms of iron content, apple is ahead of quince: 100 g contains 3 mg. Persimmon is slightly behind quince, but can also “push” apple from its place of honor as the main fruit that increases hemoglobin, since 100 g of the edible part of persimmon contains 2.5 mg of iron.

Speaking of legends. Eating pomegranates for anemia is also traditionally considered by many to be the most effective way to raise hemoglobin. However, 100 grams of this fruit from Asia contains 1 mg of iron. But there are as many as 4 mg of vitamin C. In addition, pomegranate contains vitamins A, E, B1 and, most importantly, vitamin B2.

No offense to the pomegranate, but it contains 2.3 times less iron than pears. Imagine that pears are even 0.1 mg higher in iron than apples! In addition to 2.3 mg of iron, 100 g of the pulp of these wonderful fruits contains almost 0.2 mg of zinc; 0.12 mg of copper; 0.065 mg of manganese and 0.01 mg of cobalt.

Next in the list of fruits that increase hemoglobin are apricots. And not in vain, because 0.7 mg of iron was found in 100 g of apricots. This is certainly less than in the above-mentioned fruits, but in addition to iron, the same 100 g of apricots contain copper (140 mcg), manganese (0.22 mcg) and cobalt (2 mcg). However, keep in mind that dried apricots, for example, dried apricots, have a much higher iron content than fresh fruits - 2.7 mg per 100 g. So this can serve as confirmation of the unconditional anti-anemia effectiveness of our favorite fruit.

Fresh plums contain 0.5 mg of iron (per 100 g of fruit); 0.11 mg of manganese; 0.1 mg of zinc and 0.087 mg of copper, as well as 1 mcg of cobalt. But 100 g of prunes contain 6 times more iron - 3 mg.

Kiwi (or "Chinese gooseberry") contains 0.8 mg of iron per 100 mcg of pulp, as well as cobalt (1 mcg), manganese (205 mcg), copper (130 mcg) and zinc (almost 280 mcg).

Now let's imagine the real No. 1 in the ranking of fruits that increase hemoglobin. And these are peaches, in 100 g of which the iron content is 4 mg. And in dried peaches (they are dried exclusively in Central Asia and are called sheptala) there is as much iron as in fresh quince - 3 mg (per 100 g of product).

Now let us explain why, in addition to iron, such trace elements as copper, cobalt, zinc and manganese were listed in the composition of fruits. The fact is that they - along with iron - ensure the biosynthesis of hemoglobin and the production of red blood cells.

Fruits that increase hemoglobin thanks to vitamins

Iron absorption occurs in the proximal small intestine. Some vegetables and grains contain phosphates and phytates, which interfere with this process. But vitamin C (ascorbic acid) can improve the absorption of iron from food.

Fruits that increase hemoglobin due to the high content of this vitamin include all citrus fruits, sour apples, pineapple, kiwi, melon, apricots, peaches, etc.

It is also worth remembering that the most powerful anti-anemic vitamin is cyanocobalamin - vitamin B12. In addition to it, vitamins B2, B3, B6 and folic acid (vitamin B9) are very important for the absorption and preservation of iron and for normal hematopoiesis. Most of the fruits mentioned contain these vitamins in sufficient quantities.

Hemoglobin, one molecule of which can transport four oxygen molecules, is found not only in red blood cells. Hemoglobin is also found in dopaminergic neurons, macrophages, alveolar cells, and renal mesangial cells. In these tissues, hemoglobin functions as an antioxidant and a regulator of iron metabolism.

It should also be noted that iron is not only contained in hemoglobin. A small amount of this microelement (in the form of certain chemical compounds) is present in hepatocytes - liver parenchyma cells, where iron is involved in the synthesis of heme-containing enzymes and ferritin - the main protein that provides the body with the necessary iron supply.

It is this reserve that plays a vital role in erythropoiesis – the synthesis of red blood cells. So fruits that increase hemoglobin should also be consumed to create iron reserves, from which the bone marrow produces red blood cells.