Foods To Increase Hemoglobin Levels

In case the doctor has indicated that you have low hemoglobin levels, you should follow his instructions and start to improve your eating habits.

In order to restore hemoglobin levels and restore health and well-being, it is essential to adopt and maintain a balanced diet, which includes the different food groups in sufficient quantities. Of course, it is also advisable to take advantage of iron sources.

Below we will tell you what these sources are and what other contributions they can provide you when you include them regularly (and in moderation) in your diet.

Hemoglobin, anemia, iron, and diet

The experts of the Spanish Association of People Affected by Lymphoma, Myeloma and Leukemia (AEAL) point out that hemoglobin is “a substance rich in iron whose function is to transport oxygen from the lungs to the rest of the cells of the body.”

In order to perform its functions correctly and have adequate hemoglobin levels, the body needs to obtain iron through food. Otherwise, anemia occurs.

To know if hemoglobin levels are normal or altered, the doctor must order a blood test. This test is usually necessary when the person reports symptoms such as: fatigue, dizziness, cold, irritability, tiredness, lack of energy, a lot of sleep, etc.

Taking a blood test periodically is recommended.

Diet, a key factor in obtaining iron

In case the doctor confirms that the person has anemia, in addition to prescribing a treatment, he will indicate the changes that he must make in his diet in order to obtain iron.

In this sense, one of the first measures that it will indicate will be the intake of foods rich in iron (fish, eggs, beef, beans, broccoli, spinach, etc.).

  • Some beneficial and other harmful combinations to increase or decrease iron absorption. For example, citrus fruits (and all foods that contain vitamin C) help improve iron absorption.
  • On the contrary, dairy causes the body to reduce the absorption capacity, so it is recommended that milk and cheeses be ingested one hour before consuming ferrous foods.
  • Soft drinks, chocolate and coffee make it difficult to absorb iron, so it is not advisable to consume them together with the main meals, but some time after (40 minutes onwards and always in moderation).

Woman refusing sugar for her coffee.

How to increase hemoglobin levels in the body?

To increase hemoglobin levels and leave anemia behind, it is essential to improve eating habits and try to integrate sources of iron into the diet more frequently.

Most important sources of iron

  • Red and white meat : it is rich in iron and the good news is that, thanks to this food, the body has an easier task of absorbing the nutrient that it so badly needs. Its effect is said to be more spontaneous than eating vegetables. Lamb, beef liver, mincemeat, clams, shrimp, chicken liver and oysters are some of the recommended foods.
  • Vegetables : Vegetarians or vegans don’t have to worry about their iron intake if they eat the right foods, especially leafy greens – chard and spinach – and cruciferous – broccoli. Don’t forget the potatoes with skin, beets, tomatoes and squash.
  • Legumes : beans, chickpeas, lentils, peas are some of the examples of legumes that help you increase iron levels.
  • Fruits: bananas and grapes top the list, followed by figs. These three fruits are delicious, they can be consumed in countless recipes and desserts and they increase the amount of iron and hemoglobin levels in the body.
  • Other foods and supplements : tofu, barley, flaxseed, milk and water.

Other healthy foods to increase hemoglobin

  • Almonds : contain a lot of copper; this, together with iron and some vitamins, exerts its catalytic power in the synthesis of hemoglobin. Soak seven almonds for two hours and then grind them and remove their fine red skin. Eat this pasta once a day on an empty stomach.
  • Sesame seeds : they are a rich source of iron. Put a tablespoon of seeds in a cup of hot water for a few hours and then grind and filter them. Mix the crushed seeds in a cup of milk with sugar and drink daily.
  • Spinach: they are rich in iron, which is used to form hemoglobin and red blood cells; prevents anemia and treats it.

bowl of spinach to clean the arteries

A healthy diet helps to have normal hemoglobin levels

As you have seen, it is essential to eat healthy in order to have normal hemoglobin levels. Of course, at the same time it is very important to maintain other good habits of life and avoid excesses.

Remember that if you have anemia, it is not recommended that you consume coffee in large quantities as well as tea. And if you are going to do it, try to make it 40-45 minutes after a main meal, so as not to impair the absorption of iron and other nutrients.

Finally, keep in mind that if you have doubts about how to follow a diet according to your needs, you can always consult with your doctor. The professional will know how to guide you so that you begin to improve your diet and get the most out of it.

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