Hemoglobin is the iron-containing protein component of blood cells (erythrocytes), which deliver oxygen to all organs and cells of the body. New red blood cells are produced by the bone marrow, and “old” ones are processed by the liver.

The normal hemoglobin content in the blood of women is 120-150 g/l, men - 130-160 g/l. In children, this figure fluctuates somewhat depending on age: in newborns, the hemoglobin level is high - 145-225 g / l, at 3-6 months - the lowest - 95-135 g / l, and from one year to 18 years, the hemoglobin level gradually increases .

Hemoglobin levels in most cases depend on the amount of iron in the body, the main component of hemoglobin. A diet to increase hemoglobin should contain 1.5 mg of iron per day for an adult, and twice as much for pregnant women. However, the body absorbs only 10% of iron from food, conclusion: you need to take 10 times more.

Foods that raise hemoglobin

As we have already said, vitamin C promotes the absorption of iron, but calcium slows down this process. Therefore, when eating meat or other foods high in iron, you should avoid dairy products that are rich in calcium for 3-4 hours. In principle, this is also evidenced by the theory of separate nutrition, the essence of which is not to simultaneously take proteins, carbohydrates, fats, etc., in which the process of digestion and assimilation is different.

All of the listed products that help increase hemoglobin levels in the blood are affordable and simple. Diversify your diet with different foods, eat right and stay healthy.

If your frequent symptoms are fatigue, weakness, decreased appetite and drowsiness, this may indicate low hemoglobin in the blood. Often, an increased or slow heartbeat can be added to the listed symptoms. Of course, in order to verify the alleged deviation, you need to take a blood test and hear the doctor’s recommendations. But the methods for increasing hemoglobin given in this article cannot do much harm, even if low hemoglobin is a false diagnosis.

We will look at how you should arrange your diet if you have low hemoglobin in the blood, which foods have the most iron and are indicated for such a deviation.

Why is it important to monitor your hemoglobin levels?

Hemoglobin is a blood cell responsible for carrying oxygen from the lungs throughout the body and carrying away waste carbon dioxide into the lungs. The element that can carry oxygen through the blood is iron. When binding with oxygen, iron forms several forms:

• Oxyhemoglobin is a saturated iron oxide, thanks to which our blood has a bright red color.
• reduced hemoglobin. By giving up oxygen, iron is reduced to divalent and is able to perform its functions again.
• carboxyhemoglobin is a compound consisting of carbon dioxide and hemoglobin, which gives the blood a darker color (blood flowing through the veins).

If the level of hemoglobin in the blood is low, this reduces the likelihood of oxygen reaching organs and tissues. This means that the general condition of a person with low hemoglobin will be lethargic, tired and drowsy, and the cells will be depleted of oxygen.

What to eat if you have low hemoglobin?

If hemoglobin is slightly reduced, proper nutrition will help normalize its level.

In general, an adult needs to receive only 1.5 mg of iron per day from food. But the problem is that only 10% is absorbed from food, and this is at best. So nutrition for low hemoglobin in adults should be calculated at about 15 mg of iron in food.

1. Dried mushrooms – iron content per 100 grams – 35 mg;
2. Beef liver – iron content per 100 grams – 20 mg;
3. Cocoa – 11.7 mg;
4. Green beans – 7.9 mg;
5. Strawberries – 7.8 mg;
6. Blueberries – 7 mg;
7. Rabbit meat – 4.4 mg;
8. Beef meat – 2.5 mg;
9. Eggs – 1.5 mg;
10. Carrot – 0.7 mg.

Of course, this is not an exhaustive list of foods rich in iron. We simply showed what you need to pay attention to when choosing a diet for low hemoglobin.

Foods that raise hemoglobin

1. Dried fruits and dry mushrooms.

Dry fruits contain even more iron than fresh ones. Dried apricots, figs, prunes and raisins are highly recommended for low hemoglobin. Dried mushrooms in 100 grams of product contain 35 mg of iron! It would be redundant to say that this is a very useful product for low hemoglobin.

1. Meat.

Meat is a powerful and important product for low hemoglobin in iron content. Especially the kidneys, liver and tongues are rich in this valuable element.

Meat products contain divalent iron - this is exactly what is needed for the normal transport of oxygen through cells. In plant foods, iron has a valency of three. This means that it will first need to be converted into a divalent state in the body. This can be done with the help of vitamin C. So the role of vitamins in low hemoglobin is also very important.

1. Legumes.

Beans and peas have a powerful effect on raising hemoglobin. However, the iron content of green peas is low, and it is unlikely that it will be possible to normalize hemoglobin in the blood.

1. Chocolate.

Natural dark chocolate improves blood quality and helps raise hemoglobin. Hematogen is also very useful for these purposes.

1. Berries.

Raspberries, strawberries, blueberries, quince, dogwood, cranberries, currants, watermelons, and cherries have a high iron content.

1. Fruits.

Apples, persimmons, quinces, pears, plums, peaches, and pomegranates are recommended as what to eat if you have low hemoglobin.

1. Juices, especially those made from fresh fruits.

Juice therapy for low hemoglobin has a very powerful effect, and if you cannot eat fruit in the required quantity, then it is enough to make yourself freshly squeezed juice once a day. Pomegranate juice is very useful if you want to increase your hemoglobin levels. Before drinking pomegranate juice if you have low hemoglobin, make sure you are not allergic to this fruit. If you don’t have it, feel free to drink a glass of juice every day.

Juice therapy for low hemoglobin works both during pregnancy and with significant blood loss.

1. Vegetables.

Spinach, potatoes, onions, beets, radishes and carrots. In general, beets have a beneficial effect on the blood and the normal content of hemoglobin in it.

1. Cereals.

Buckwheat, beans, pearl barley and barley cereals are the most iron-containing of all.

1. Fish.

Mackerel, horse mackerel, and caviar of various varieties help increase hemoglobin.

1. Other.

Eggs, cheese, premium bread and cocoa are high in iron.

From what you need to eat with low hemoglobin, we have listed, perhaps, the main foods. Now let's move on to what you can't eat if you have low hemoglobin.

What should you not eat if you have low hemoglobin?

It’s not enough to saturate your diet with iron-containing foods. Other elements and vitamins can also play an important role in your hemoglobin.

For example, calcium interferes with the normal absorption of iron, while vitamin C, on the contrary, promotes this.

Thus, while hemoglobin is normalizing, you should give up milk, dairy and fermented milk products. Otherwise, the entire “iron” diet may not play any role. Let's list some more food products that you should give up at least temporarily.

1. Tea and coffee.

These drinks also interfere with the absorption of iron in the blood. However, by replacing black tea with rosehip decoction, and coffee with cocoa, you will not only achieve normal absorption of iron in the blood, but also boost your immunity, get a boost of vitamin C, which is contained in rosehip, and normalize your hemoglobin.

1. Wheat and cereals.

They also bind iron in the intestines and prevent it from being absorbed properly. So if you eat a lot of meat in the hope of increasing your hemoglobin, it is better to do this without such side dishes as porridge and pasta. Replace them with potatoes, cabbage, beans or other vegetables.

It is very important to know which foods raise hemoglobin and include them in your diet. Then you won’t have to treat artificially low hemoglobin and feel tired and overwhelmed even after normal sleep.

However, if proper nutrition does not help you normalize your condition, you should consult a doctor who will tell you exactly what to do if you have low hemoglobin in the blood.

Tell us in the comments below what foods help you keep your hemoglobin levels normal.

Be healthy and eat right!

Iron plays an important role in the human body, so doctors around the world are concerned about the growing trend of iron deficiency in people. According to data recently published by WHO, 60% of the population of our planet has a deficiency of iron, and in 30% its deficiency is so great that we are already talking about a disease - iron deficiency anemia. Products that increase hemoglobin are a safe alternative to drug treatment of iron deficiency conditions at the initial stage of the disease, for prevention and to increase the effectiveness of therapy.

Iron is not synthesized in the human body. Its supply is provided by food products. Recipes and products for increasing hemoglobin have been of interest to healers since ancient times. In the medical papyri of Ancient Egypt, and later in the medical treatises of Ancient Greece and Ancient Rome, there are recipes for treating anemia with the help of products that increase hemoglobin. In ancient medicine, watercress juice, milk, and grape juice were used to increase hemoglobin levels. The great Muhammad Hussein Shirazi in his treatise “Makhzan-ul-adwiya” (“Treasury of Medicines”) advised taking carrots for anemia. In Rus', anemia was treated with linden tea with honey and wine. In England, biscuits with red wine were prescribed for anemia. To prevent anemia, Mesopotamian healers prepared a medicine by placing a copper cylinder with an iron rod in a ceramic vessel. The juice of sour berries and fruits poured into such a vessel was enriched with iron; this effect in physics is known as “electrocorrosion.”

The human body contains ~4 g of iron. Of them:

• 75% is part of red blood cells in the form of hemoglobin;
• 20% is stored in cages for a “rainy day”;
• 5% is found in muscle tissue and enzymatic systems.

With proper nutrition, a person does not experience a deficiency of this element. But this rule works if in childhood the body was able to deposit a sufficient amount of Fe.

Our body receives most of its nutrients from food, including iron. But most of the diet contains it in inorganic form, so the bioavailability of Fe in most foods does not exceed 30% (average 10%).

In plant foods and medicines, iron is contained in inorganic form, represented by divalent and trivalent Fe ions. Its bioavailability is 8-15%. In organic or heme form, iron is divalent, so it is absorbed almost completely - by 40-45%. In the diet, it makes up an insignificant part of the total element obtained from food - 7-12%. But it has a high degree of bioavailability and its digestibility practically does not change under the influence of other products. When compiling a diet to enrich the body with iron, you should choose not only foods with the largest amount of iron, but also take into account the form of inclusion and the body’s ability to absorb it.

But there are substances in the body that prevent iron from being absorbed to the maximum extent.

These are polyphenols, tannins, caffeine and calcium, which are present in large quantities in:

• dairy products;
• coffee;
• red wine;
• Coca-Cola;
• chocolate.

It is not recommended to combine with them the intake of foods high in inorganic iron. On the contrary, the combined intake of heme and inorganic iron, that is, vegetables and meat, increases the intake and absorption of iron to 5-10%, while from a vegetarian diet it is absorbed from 1 to 7%.

The absorption of iron from food is influenced by the state of the gastrointestinal tract. For example, with a gastric ulcer and a decrease in the acidity of gastric juice, the absorption of iron is significantly reduced.

What foods increase hemoglobin in adults?

Products of animal and plant origin can increase hemoglobin in adults.

During heat treatment, the amount of Fe decreases, so nutritionists advise consuming more fresh vegetables and fruits. But they will not be able to provide the body with the necessary amount of iron due to its inorganic form.

Herbal Products Table

Plants contain no less iron than animal products, but it is much less absorbed by the body. 3-8% of iron is absorbed from vegetables, and 2-3% from fruits. Therefore, the risk of developing anemia in vegetarians, vegans and raw foodists is higher than in meat eaters. Among plant products there are also “leaders” in Fe content. The table shows plant products in raw and heat-treated forms:

Phytin, a substance found in soy flour, rice, and cereal bran, impairs the absorption of iron from plant foods. Phytates are a “storage” form of phosphates and minerals found in plant foods. They are direct inhibitors of iron absorption and the activity of “inhibition” depends on their quantity.

Another type of iron inhibitors are polyphenolic compounds. They form insoluble compounds with Fe and prevent its penetration into the blood.

The greatest amount of iron is found in dried porcini mushrooms. The second place is occupied by legumes. They are “leaders” precisely because they contain fewer inhibitors than, for example, grains.

Then at the top of plant sources of iron are leafy greens, root vegetables and cruciferous vegetables. Aromatic herbs and spices also contain “inhibiting” substances.

Fruits and berries take fourth place, but some berries increase their iron content after drying. These are dried fruits, raisins, dried apricots. In vegetables, heat treatment reduces metal levels. Of the fruits, apples, pomegranates, and peaches have the largest amount of iron.

For those who control their weight, nuts and dried fruits are an excellent “snack” and a substitute for sweets.

Animal Products Chart

In animal products, heme iron is more fully absorbed than inorganic iron. But among them there are products that are recognized leaders in Fe content. The liver contains the most iron, but in different animals it “stores” different amounts of this essential element.

Among seafood, the richest in Fe are oysters and mussels.

The table shows the levels of iron in various animal products:

Dairy products contain calcium, which makes iron absorption very difficult.

Nutritionists advise combining foods containing organic and inorganic iron - meat with vegetables, cereals with vegetables. This allows more iron to enter the body, since different mechanisms are used to absorb heme and non-heme iron.

The body itself regulates the absorption of the inorganic element - if there is enough of it, then it is absorbed in a smaller volume from plant foods. And the absorption of organic iron does not depend on the level of its content in the body.

What vitamins promote iron absorption?

In addition to inhibitors, food products also contain iron absorption activators. Vitamin C has the greatest activating power of inorganic iron. Non-heme iron is found in plant foods in divalent and trivalent forms. Fe+3 is practically not absorbed; to convert it to Fe+2, a reducing agent is needed. Vitamin C is such a reducing agent.

In order for iron from food to be fully absorbed, it is necessary to include in the diet foods that contain ascorbic acid. The body should receive at least 75 mg of vitamin daily.

Among products of plant origin, the leading positions in iron content are occupied by those that contain large amounts of vitamin C:

• in all types of cabbage;
• in papaya;
• strawberries;
• cantaloupe;
• kiwi;
• sweet pepper;
• parsley;
• green onions;
• crap.

There is a lot of ascorbic acid in natural freshly squeezed juice from:

• cranberries;
• citrus fruits;
• pineapple;
• black currant.

During heat treatment, vitamin C is destroyed, so meat and fish dishes must be combined with fresh vegetables.

But the absorption of iron and its intake in large quantities does not guarantee an increase in hemoglobin. In order for iron to bind to protein, forming hemoglobin, vitamins B–B9 and B12 are needed. They are found in liver, seafood, dark leafy greens, cheeses, eggs, beans, and whole grain products.

When compiling a diet, it is necessary to take into account the compatibility of products.

Daily iron requirement

The intake rates of this element necessary for the body are calculated taking into account its bioavailability and depend not only on gender, but also on:

• age;
• gastrointestinal tract conditions;
• natural blood loss during menstruation;
• the need to provide iron to the fetus during pregnancy and breastfeeding.

Taking into account the above factors, the daily requirement of iron is:

• 15-20 mg for women;
• 27-33 mg during pregnancy;
• ~10-12 mg for men.

There are conditions in which the rate of iron intake must be increased. This:

• excessive blood loss due to injuries, surgical treatment, chronic bleeding, donation;
• significant physical activity;
• living in high mountain areas.

An increased rate of iron is necessary for children, since they need a large amount of this element to create a “reserve”. Newborns require a daily Fe intake of 0.25 mg until 6 months of age. After six months, babies need 4 mg of iron daily, and from one year of age to adolescence, the norm gradually increases, reaching the daily amount in adults at puberty.

Foods that increase hemoglobin in children

In newborns and children up to one year old, an increase in hemoglobin is provided by breast milk. Despite the fact that human milk does not contain much iron (0.04 mg/100 g) and a lot of calcium, which impedes the absorption of iron, its absorption in the gastrointestinal tract is 50%. This helps to obtain the required amount of the substance.

Other types of milk - cow's, goat's - not only contain less iron (0.02 mg/100 g) than breast milk, but are also less absorbed (10%). Therefore, if breastfeeding is impossible, special formulas should be used to increase hemoglobin in children. The iron they contain is absorbed better than from other types of milk, but worse than from human milk. In fortified infant formula, the iron content is 0.6 mg/100 g, and absorption is 20%.

When introducing complementary foods, the diet should be tailored to the absorption of iron:

Meat should be introduced into complementary foods after six months. To increase the absorption of heme iron from meat to 50%, it must be combined with vegetable purees. Natural juices, fruit and berry purees also stimulate hemoglobin synthesis in children.

In order for a newborn to develop a sufficient supply of iron for the first six months of life, it must be supplied in sufficient quantities from the mother’s body during pregnancy.

How to increase hemoglobin during pregnancy

During gestation, the level of iron is very important, since it is necessary not only for the synthesis of hemoglobin in the woman’s body, but also for the deposition of the element in the fetus’ body. Due to the low absorption of iron from synthetic preparations, its intake into the pregnant woman’s body must be provided by natural products.

A pregnant woman's diet should contain meat, liver, offal, and fish rich in heme iron. Moreover, they must be fresh and not subject to freezing or long-term storage.

Sources of non-heme iron and vitamin C are apples, dried apricots and natural juices, especially pomegranate juice. It must be diluted with water so as not to increase the acidity of gastric juice. Products that increase hemoglobin during pregnancy are buckwheat and oatmeal porridge prepared in milk with the addition of nuts and oilseeds. It is not recommended to include iron-rich legumes and cabbage in the diet of pregnant women, as they can cause increased gas formation.

During gestation, there is a physiological decrease in immunity, so caution should be exercised in using foods that can cause an allergic reaction in a woman’s diet - oysters, mussels, citrus fruits and strawberries.

If you are not allergic to honey, then a pregnant woman can prepare a paste of dried apricots, raisins, figs, dates and walnuts. All components, taken in equal parts, are passed through a meat grinder and mixed with honey and lemon juice. This product, rich in vitamins and iron, can be stored in the refrigerator for a long time and eaten 1 tbsp. spoon twice a day.

Effective products for the elderly

According to studies in elderly people, the intake of nutrients and energy is only 35-40% of what is required, and the diagnosis of anemia occurs in 40% of elderly people. With age, the absorption of iron from food decreases. Before deciding how to increase hemoglobin in older people, it is necessary to find out the reasons for the decrease in iron absorption in this age group.

The level of micronutrient intake is affected by:

• physiological restructuring of the body;
• loss of dental units;
• digestive disorders;
• blood loss due to gastrointestinal pathology;
• systemic diseases;
• insufficient material resources;
• mental disorders;
• limitation of self-care ability.

All this leads to insufficient intake of nutrients from food due to a decrease in its volume and quality. Another common cause of anemia is a deficiency of vitamin B 12 and folic acid (B9). In order to increase hemoglobin synthesis, it is necessary to consume foods that contain not only high levels of iron, but also vitamins C, B9 and B12. To restore hemoglobin levels in elderly patients, it is necessary that 150-300 mg of divalent iron enter the body with food.

But in old age it is rarely possible to stabilize hemoglobin levels only with a diet high in iron. As a rule, in the presence of systemic diseases that impede the absorption of iron, additional administration in the form of medications is necessary.

Iron metabolism in the human body is a complex multi-level system. To maintain the amount of hemoglobin at a physiological level, it is necessary to take into account many factors affecting the intake, absorption and transport of iron. Proper diet planning largely solves the problem of anemia at different ages.

With blood cells, it carries oxygen, saturating all tissues and organs with it. With a lack of iron, the concentration of hemoglobin decreases, and it is no longer able to fully meet all the needs of the body. This disease is anemia.

The normal hemoglobin level is 120-140 g/l in women and 130-160 g/l in men.

What to eat to increase hemoglobin

To increase your iron levels naturally, you need to eat right. Scientists have found that this element is absorbed from animal food. Be sure to include beef in your diet (this type is the richest in iron, however, other types of meat will also be useful), as well as offal: lungs, and especially liver. But fish will not help much in increasing iron levels in the body. It will be much healthier to eat seafood: shrimp, shellfish, and black caviar.

While on a diet to raise your hemoglobin levels, try to drink more fluids. It is advisable to take a couple of sips every 30-40 minutes.

Although iron is less easily absorbed from plant foods than from animal products, nevertheless, those hoping to increase their hemoglobin levels should have it on their table. Legumes that are very rich in iron are lentils, beans, peas, soybeans and beans. Bread made from rye or wheat flour will benefit the body. Of the porridges, buckwheat will be the healthiest. If you are following a diet to increase hemoglobin, make sure that this side dish appears on your table several times a week.

Fruits and vegetables will also help replenish iron deficiency. Try to eat apples, spinach, beets, carrots, cauliflower, and bananas as often as possible. The record holder for the content of the microelement you need is pomegranate. Both pomegranate seeds and juice will be useful. Berries that contain iron include strawberries, raspberries, currants, and rose hips.

If you are a vegetarian and do not eat meat, then, in addition to enriching your diet with iron-containing plant foods, you must also take iron-containing supplements prescribed by your doctor.

Diet subtleties

You should follow some nuances during the diet that will allow you to improve your body health. Consume as much vitamin C as possible, either with foods rich in vitamin C or in the form of vitamin complexes. But it is better to avoid calcium and calcium-containing foods. Temporarily stop drinking milk, eating sour cream, yoghurt, cottage cheese, or at least limit the amount of them. It is also worth replacing tea and coffee with herbal infusions.