Fruits that raise 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, it is necessary to have "raw materials" - iron. This important microelement enters our body with food. And today we will talk about fruits that raise hemoglobin.

Without hemoglobin, which is almost 90% of red blood cells (erythrocytes), our blood could not fulfill its most important function - supplying all tissues of the body with oxygen and removing metabolic products, including carbon dioxide, from them.

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Which fruits increase hemoglobin?

Before answering the question, what fruits increase hemoglobin, we will define with such concept, as norm or rate of a hemoglobin in a blood of the person. By the way, for men and women it is different. For men, a physiologically sufficient level of hemoglobin is 140-175 g per liter of blood, for women - 120-150 grams per liter. Lack of hemoglobin, that is, when its content is below the physiological norm, physicians call iron deficiency anemia, and we simply are 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 such symptoms as weakness, dizziness, fatigue and drowsiness, cold feet and hands.

Dieticians have long recognized the fact that the most iron-containing foods are meat and liver. And from plant products - legumes, pumpkin seeds and nuts.

But in the fight against iron deficiency anemia, we can count on the help of fruits that raise hemoglobin. These include apples, quinces, persimmons, pomegranates, apricots (including dried apricots, dried apricots, kaisa and apricots), plums (also prunes), pears, peaches, kiwi.

Let's start with apples, since it is this legendary fruit that is considered # 1 in the list of fruits that increase hemoglobin. But this, alas, is just a legend. Among the microelements that our body needs, apples contain copper, manganese, iodine, molybdenum, fluorine, cobalt, zinc and, of course, iron. In 100 g of an apple of iron - 2,2 mg. It should be borne in mind that in dried apples harvested for compote, iron is 2.7 times more than in fresh fruits.

According to the content of iron, the apple is ahead of quince: in 100 g it is 3 mg. Persimmon slightly lags behind quince, but can also "move" the apple from its place of honor, the main fruit that increases hemoglobin, since in 100 g of edible part of persimmon contains 2.5 mg of iron.

By the way, about legends. The use of pomegranates in anemia - also traditionally - is 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 vitamin C - as much as 4 mg. In addition, pomegranate contains vitamins A, E, B1 and, most importantly, vitamin B2.

No offense to the grenade, but there is 2.3 times less iron in it than in pears. Imagine that pears are even 0.1 mg ahead of apples! In addition to 2.3 mg of iron in 100 g of 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.

Further, in the list of fruits that raise hemoglobin, apricots are indicated. And not in vain, because in 100 g of apricots found 0.7 mg of iron. This is certainly less than the above mentioned fruits, but in addition to iron, 100 g of apricots contain copper (140 μg), manganese (0.22 μg) and cobalt (2 μg). However, keep in mind that in dried apricots, for example, in dried apricots, the iron content is much higher than in fresh fruit -2.7 mg ha 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 (in 100 g of fruit); 0.11 mg of manganese; 0.1 mg of zinc and 0.087 mg of copper, as well as 1 μg of cobalt. But in 100 g of prunes of iron 6 times more - 3 mg.

Kiwi (or "Chinese gooseberry") has 0.8 mg of iron in 100 pulses, as well as cobalt (1 μg), manganese (205 μg), copper (130 μg) and zinc (almost 280 μg).

And now we will present really # 1 in the rating of fruits that raise 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 called the whip) of iron as much as in fresh quince - 3 mg (per 100 g of product).

And now let us explain why, in addition to iron, such microelements as copper, cobalt, zinc and manganese were listed in the fruit. The fact is that they - along with iron - provide biosynthesis of hemoglobin and the production of red blood cells.

Fruits that increase hemoglobin due to vitamins

Absorption of iron occurs in the proximal part of the small intestine. Some vegetables and cereals contain phosphates and phytates that interfere with this process. But vitamin C (ascorbic acid) is able to improve the absorption of iron, coming from food.

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

Also do not forget that the strongest anti-anemic vitamin is cyanocobalamin - vitamin B12. In addition, vitamins B2, B3, B6 and folic acid (vitamin B9) are very important for the assimilation and preservation of iron and for normal hematopoiesis. In most of these fruits, these vitamins are contained in sufficient quantities.

Hemoglobin, one molecule of which can transport four oxygen molecules, is contained not only in erythrocytes. Hemoglobin contains dopaminergic neurons, macrophages, alveolar cells and mesangial cells of the kidneys. In these tissues, hemoglobin serves as an antioxidant and regulator of iron metabolism.

It should also be noted that iron is contained not only in hemoglobin. An insignificant amount of this trace element (in the form of certain chemical compounds) is present in the hepatocytes - cells of the liver parenchyma, where iron participates in the synthesis of heme-containing enzymes and ferritin, the basic protein that supplies the body with iron.

It is this reserve that plays the most important role in erythropoiesis-the synthesis of red blood cells. So, fruits that increase hemoglobin, must also be used to create iron stores, from which the bone marrow produces red blood cells.