In this post I will talk about the Foods to raise hemoglobin , A protein that carries oxygen in the red blood cells.
Hemoglobin is the blood heteroprotein that transports oxygen from the organs of respiration to tissues and carbon dioxide from the tissues to the lungs. It also participates in pH regulation.
It is the molecule that gives the red color to the blood and its lack of hemoglobin causes lack of oxygen supply to the tissues, the deterioration of the same and many illnesses occur.
Causes that produce a lack of hemoglobin
- Loss of blood or bleeding: if you lose a lot of blood quickly or over time.
- Lack of iron absorption: You may have a diet rich in iron, although if you suffer from a disease that prevents its absorption, you will have low hemoglobin.
- Low red blood cell production: If you have any disease that prevents your body from producing red blood cells (leukemia), you will have low levels of hemoglobin. Some medications can also cause it.
- Lack of iron in the diet: Because iron affects the body's ability to make hemoglobin, its lack can lead to anemia and low levels and hemoglobin.
Food and vitamins
If you have low levels of hemoglobin, one of the best ways to raise them is to increase iron-rich foods in your diet.
1-Liver
Iron is one of the most important minerals, in fact without it life would not exist and from which hemoglobin forms.
Meat, especially the liver, is rich in iron. If you are vegetarian, you can get it from spinach, asparagus, tofu, nuts, cereals and tofu, although they are not absorbed as easily as with meat.
2-Cereals and breads
Many industrial cereals are enriched in iron; You can see the tag that contains the information. Just make sure that they are not also enriched with calcium because it prevents the absorption of iron.
Enriched white bread, wheat bread, pasta, rye bread and enriched rice are also rich in iron.
3-Pork, beef and poultry
Iron from animals is absorbed more readily than plants. Pork and beef, poultry, seafood and eggs are good sources of iron. Among the meat stands the liver and among clams and seafood clams, salmon and sardines.
4-Legumes and vegetables
Legumes, chickpeas , Lentils, green beans, Swiss chard, sweet potatoes, spinach, cabbage, beans Beans They are also good sources of iron. To maximize the effect it is advisable to take them with foods rich in vitamin C.
5-Fruits
They are rich in iron strawberries, watermelons, raisins, figs, prunes, dried apricots and peaches.
6-Food r Icos in vitamin C
Low levels of hemoglobin may also be due to vitamin C deficiency, which helps the body absorb iron. It can be obtained from cucumbers, mangoes, oranges, broccoli, spinach, tomatoes, lemon, kiwis...
Know this article Foods richer in vitamin C.
7-Other foods
Other foods rich in iron are the tofu, Dried peas , Corn syrup, molasses.
8-Foods rich in folic acid
It is one of the B-complex vitamins most important for producing red blood cells. It is found in peanuts, broccoli, wheat germ, nuts... Read more of its benefits here .
To consider
In case your hemoglobin levels are low despite consuming iron-rich foods, you may not be absorbing them properly. In addition to getting a medical checkup to make sure you are free from illness you can:
- Add cilantro, mint, basil or bay leaf to your diet.
- Avoid drinking coffee and alcohol.
- Reduce and minimize calcium-rich foods as they block the absorption of iron.
- Avoid eating foods with gluten.
- Other foods that can reduce absorption are: dairy products, beer, wine, calcium supplements, tea.