Foods that increase hemoglobin

Low hemoglobin levels are a common problem in the modern world. Improper nutrition, bad habits, spring exacerbations of vitamin deficiency - all this can precede anemia. Of course, you can just go to the pharmacy and take a vitamin complex or a drug containing iron. However, not everyone prefers to take pills, because it is much healthier to get the substances the body needs from food. In addition, products that increase hemoglobin are usually found in every home.

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What foods increase hemoglobin?

The main factor in the decrease in hemoglobin levels is the insufficient amount of iron in the body. In conditions of iron deficiency, a person may experience weakness, fatigue, dry and decreased elasticity of the skin, and loss of performance.

Iron is a component of hemoglobin, responsible for delivering oxygen to tissues. If there is not enough iron or hemoglobin, the organs experience oxygen starvation, which causes malfunctions in the body's systems.

Another factor for insufficient hemoglobin may be a deficiency of vitamin B¹² and folic acid. This condition is often observed in women who lose these vitamins during menstruation or pregnancy, as well as when following strict and long-term diets to correct weight.

What foods increase hemoglobin? First of all, it is meat, as well as fish and egg yolk. It is important to remember that iron is best absorbed in the presence of ascorbic acid - vitamin C. Therefore, when eating meat or fish products, do not forget to eat a slice of lemon, or wash down the meal with rosehip infusion.

Iron is not only found in meat. For the attention of vegetarians: you can compensate for the hemoglobin deficiency by eating beans, apples, carrots, beets, pomegranate, nuts, red and black berries, parsley or dill.

However, it should be noted that the human body can absorb up to 30% of iron from meat products, up to 15% from fish products and eggs, and only up to 5% of iron from vegetable and fruit ingredients.

It is important to note that eating a sufficient amount of iron-containing foods per day and washing down your food with strong tea or coffee will not help your body raise your hemoglobin level. The fact is that drinks such as black tea and coffee interfere with the normal absorption of iron in the digestive tract. In order to achieve a positive result and increase the amount of hemoglobin, replace coffee with freshly squeezed juice from healthy plant products in this situation: pomegranate, apples, raspberries. Dairy and soy products, flour dishes and semolina can also slow down the absorption of iron.

Iron and its compounds can be found in potatoes, melons, cranberries, garlic and onions, lettuce leaves, greens, buckwheat, gooseberries, grapes and strawberries.

Ascorbic acid and vitamin B are found in potatoes, white cabbage, eggplant, zucchini, pumpkin, garlic and onions, melon, sea buckthorn, rose hips, cranberries, citrus fruits, kiwi, berries, corn, pears, etc.

Products that increase hemoglobin during pregnancy

During pregnancy, the hemoglobin level is very important: after all, it is important for the expectant mother to supply oxygen to both the tissues of her own body and the developing body of the future baby. If the hemoglobin level is less than 100 g/l, it makes sense to start taking medications containing iron and vitamins with the doctor's permission. If the hemoglobin level is not critical, it is enough to eat those products that will help stabilize the amount of iron, vitamins and hemoglobin in the blood. Here are these products:

• animal products (beef, veal and pork, white meat, fish products);
• cereals and legumes (pea, oatmeal and buckwheat porridge, beans);
• vegetable dishes (baked potatoes, pumpkin, beetroot soup, dishes with herbs, salads);
• fruit and berry dishes, as well as fresh apples, bananas, pears, apricots, raspberries, cranberries, blueberries);
• freshly squeezed juices from beets, carrots, apples or pomegranate;
• nuts, dark chocolate, dates, egg yolk, fish eggs, liver.

The following mixture perfectly increases the level of hemoglobin during pregnancy: mix dried fruits ground in a meat grinder or blender with a whole lemon, honey and walnut kernels. From dried fruits you can take dates, dried apricots, prunes, dried cranberries, dried bananas.

It is also very useful to eat steamed buckwheat seasoned with carrots and olive oil.

Be sure to replace black tea with green tea, or switch to freshly squeezed cranberry, orange, grapefruit or pineapple juices.

Products that increase hemoglobin in children

Due to a low hemoglobin level, a child may experience drowsiness, decreased vitality, dry and cracked skin, and deterioration of hair and nails. All of these signs are symptoms of anemia, which can lead to further problems in the child's mental and psychological development. In addition, a low hemoglobin level contributes to a significant decrease in immunity. Hence, frequent colds, sore throats, which last a long time and are sluggish to treat.

Products that increase hemoglobin in children:

• all cereal porridges (except semolina), buckwheat and legumes are especially useful;
• chicken meat, offal (liver, kidneys, heart, tongue);
• all red fruits, both fresh and dried or cured;
• greens (dill, cilantro, parsley, basil, arugula);
• most vegetables (potatoes, pumpkin, tomatoes, zucchini);
• berries of red or black color, both fresh and frozen);
• juices and purees from vegetables, berries and red fruits;
• egg yolk, dried fruits (raisins, dried apricots, prunes).

Try to give your child dried fruits instead of candy, offer freshly squeezed juices or compotes instead of lemonade, walk more in the fresh air and play active games. Children who are used to being at home all the time, especially older children who sit at the computer for a long time, are most prone to anemia.

If the child is reluctant to eat fruit, offer it as muesli, fruit mixes and salads with honey and nuts. Vegetables can be baked in the form of pizza or casserole; children eat such dishes with pleasure. Fruits should be given to small children with caution, gradually introducing them into the diet: at the same time, it is necessary to carefully observe the baby so as not to miss the symptoms of a possible allergy. If you give milk to your child, it should be offered separately from fruit and vegetable dishes, since dairy and plant products interfere with full mutual assimilation.

Table of products that increase hemoglobin

Product name	Amount of iron (mg/100 g)
Brewer's yeast	From 16 to 19
Seafood	From 25 to 30
Buckwheat honey	From 18 to 24
Chicken meat	From 4 to 5
Liver	From 18 to 20
Beans	From 5 to 6
Dried mushrooms	From 30 to 35
Fresh mushrooms	From 6 to 7
Buckwheat groats	From 7 to 10
Cocoa	From 12 to 15
Seaweed	From 15 to 18
Heart	From 6 to 8
Language	From 6 to 7
Walnut	From 5 to 6
Chicken yolk	From 7 to 8
Turkey meat	From 3 to 5
Raspberry berries	From 1.5 to 1.8
Apples are fresh	From 0.5 to 2.2
Flower honey	About 1.0
Carrot	From 0.8 to 1.2
Beet	From 1.0 to 1.5
Tomatoes	From 0.6 to 0.8
Lettuce leaves	From 0.5 to 0.6
Dairy products	From 0.05 to 0.1
Corn	From 0.8 to 1.2
Apricots	From 4 to 4.5
Potatoes in their skins	From 0.9 to 1.0
Bananas	From 0.7 to 0.9
Chicken egg white	From 0.2 to 0.3
Cabbage	From 1.0 to 1.5
Dried apples	From 15 to 15.5
Prunes	From 12.5 to 14
Dried apricots	About 12
Blueberries fresh	From 7.8 to 8.2
Raisin	From 2.9 to 3.3
Pork liver	From 28 to 30

Optimal daily intake of iron:

• for men – 10 mg;
• for women – 15 mg;
• for pregnant women – up to 30 mg;
• for children from 7 months to one year – 8.5 mg;
• for children from 1 to 2 years old – 5 mg.

Products that increase hemoglobin must be present in the diet of all family members, both children and adults. However, before starting intensive measures to increase the amount of iron and hemoglobin in the body using medications, you should still consult a doctor: increased hemoglobin in the blood is no less dangerous than anemia. For this reason, do not combine a diet to increase hemoglobin with iron-containing medications unless necessary. Sometimes, dietary changes alone are enough to increase hemoglobin levels.