Foods To Increase Hemoglobin Levels

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

Next, we’ll talk about what these sources are and what other contributions they can provide when you regularly (and in moderation) include them in your diet.

Hemoglobin, anemia, iron and diet

Specialists at the Spanish Association of Affected by Lymphoma, Myeloma and Leukemia (AEAL) claim that hemoglobin is “an iron-rich substance whose function is to transport oxygen from the lungs to the rest of the body’s cells.”

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

To find out if your hemoglobin levels are normal or abnormal, your doctor should order a blood test. This test is necessary when the person has symptoms such as: fatigue, dizziness, cold, irritability, tiredness, lack of energy, too much sleep, etc.

If the doctor confirms that the person has anemia, in addition to indicating a treatment, the professional will recommend that the patient make changes in their diet to obtain iron.

In this sense, one of the first measures indicated will be the consumption of foods rich in iron (fish, eggs, beef, beans, broccoli and spinach, etc.).

• There are some beneficial “combinations” and some harmful to increase or decrease iron absorption. For example, citrus fruits (and any food that contains vitamin C) help absorb this nutrient.

• On the other hand, dairy products cause the body to reduce this absorption ability, so it is recommended that milk and cheese be consumed an hour before the consumption of foods with iron.
• Soft drinks, chocolate and coffee also hinder the absorption of iron, so it is not advisable to consume them with your main meals, just a while later (from 40 minutes onwards and always in moderation).

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 often.

The most important sources of iron are

• Red and white meat: They  are rich in iron and, thanks to these foods, the task the body performs to absorb the nutrients it needs will be done more easily. It is said that the effect is faster than eating vegetables. Lamb, beef liver, mussels, shrimp, chicken liver and oysters are some of the recommended sources.
• Vegetables:  Vegetarians or vegans do not need to worry about iron intake if they eat the right foods, especially leafy vegetables (chard and spinach) and cruciferous vegetables (broccoli). Don’t forget the unpeeled potatoes, beets, tomatoes and squash.
• Legumes: beans, chickpeas, lentils and peas are some of the examples that help to increase iron levels.
• Fruits: bananas and grapes top the list, followed by figs. These three fruits are delicious, can be consumed in various recipes and desserts, and increase the amount of iron and hemoglobin in the body.

• Other foods and supplements:  tofu, barley, flaxseed, milk and water.

Other Healthy Foods to Increase Hemoglobin Levels

• Almonds : contain a lot of copper which, together with iron and some vitamins, exerts its catalytic power in the synthesis of hemoglobin. Let seven almonds soak for two hours, then grind and remove the thin red skin. Eat this paste once a day on an empty stomach.
• Sesame seeds: are a rich source of iron. Put a tablespoon of seeds in a cup of hot water for a few hours, then grind and filter. Mix crushed seeds with a glass of sugared milk and drink daily.
• Spinach: It is rich in iron, which helps to form hemoglobin and red blood cells. Prevents and treats anemia.

A healthy diet helps to have normal hemoglobin levels

As you’ve seen, healthy eating is essential for normal hemoglobin levels. Of course, along with this, it is very important to maintain other good habits in life and avoid excesses.

Remember that if you have anemia, it is not recommended to consume large amounts of coffee or tea. But if you are going to consume them, try to ingest them 40-45 minutes after the main meal so as not to impair the absorption of iron and other nutrients.

Finally, remember that if you are unsure about how to follow a diet that suits your needs, you can always consult your doctor. The professional will know how to give guidance so that you can start to improve your diet and make the most of it.