Hemoglobin – essential element of the blood. Its indicator affects the well-being and appearance of a person. As soon as its amount in the blood decreases, a person immediately feels a decrease in activity, rapid fatigue. To maintain its normal level, it is necessary to provide the body with a sufficient amount of iron. If the indicator has not reached a critical level, the situation can be improved with the help of good nutrition, without resorting to taking medications. First of all, it is necessary to include foods containing iron in the diet. Proper use and combination of foods to increase hemoglobin will help normalize its level in the blood and improve human health and well-being. Together with estet-portal.com we offer to find out what to eat to avoid anemia.
Why does hemoglobin go down: main signs
The hemoglobin index is determined by the general blood test, together with other indicators.
The normal hemoglobin level is considered to be from 130 g/l (for men) and from 120 g/l (for women).
Hemoglobin levels are influenced by many factors. These include:
• gender;
• weight;
• physical activity;
• pregnancy;
• birth;
• breastfeeding;
• operations;
• large blood loss and many others.
Lack of hemoglobin in the body is called anemia. An increase in the consumption of iron by the body should provide for a greater intake of it with food.
The most common causes of anemia are:• increased need for iron for physiological reasons (pregnancy, childbirth, etc.);
• excessive bleeding
• poor nutrition;
• diet.
Foods rich in iron are the best way to fight anemia. Among them, the following stand out:
• liver (pork 20.2, chicken 17.5, beef 8.0);
• beef 4.0;
• mutton 3.2;
• pork 1.8;
• chicken 1.6;
• turkey 1.5;
• pistachios 60.0;
• porcini mushrooms 35.0;
• seaweed 15.5;
• seeds 13.6;
• spinach 13.6;
• nuts 4.5;
• buckwheat 8.2;
• legumes 6.0;
• oats 5.5;
• wheat 5.6;
• chicken eggs 7.0;
• oysters 9.1;
• mussels 6.8.
wheat 5.6;
• oysters 9.1;
• mussels 6.8.wheat 5.6;• chicken eggs 7.0;
• oysters 9.1;
• mussels 6.8.This food list is given with iron content (mg per 100g of product).
The daily intake of iron is 10 – 15 mg (in men) and 20 – 30 mg (for women).
What contributes to better absorption of iron
It's not enough to just add iron-rich foods to your diet. Its absorption is affected by the acidity of gastric juice, as well as a combination of other vitamins in the consumed products. Therefore, in order to successfully increase hemoglobin level, it is important to know which substances contribute to its absorption.
All vitamins are important for proper iron absorption, but vitamins B6, B9 and B12 and ascorbic acid (vitamin C) stand out.
Foods that are recommended to be consumed with hemoglobin-boosting foods include:
•
;
• fruits, especially citrus fruits and bananas;
• beef liver;
• seafood;
• buckwheat;
• nuts.
It is better to refrain from the following products, which do not allow iron to be fully absorbed:
• bread;
• coffee;
Plant sources of hemoglobin: remembering
It is generally believed that the hemoglobin indicator most effectively increases the consumption of animal products. However, there are many herbal sources.
These include:
1. Vegetables:
• tomato;
• potatoes;
• broccoli;
• cauliflower;
• zucchini;
• pumpkin.
2. Fruit:
• pears;
• apricots;
• pomegranate;
• watermelon;
• quince;
3. Berries:
• cranberry;
• currants, especially blackcurrants;• rowanberry.
4. Nuts.
Almost every kind of nuts is useful in the fight against low hemoglobin. The walnut stands out the most in terms of iron content. It is best to combine nuts with raisins, cranberries and honey. All these ingredients can be eaten separately, but in one go, or chopped all together with a blender.
In addition, all of the above products contain many other vitamins and minerals that will not only help iron to be absorbed more easily, but also improve the well-being and health of a person in general.
Drinks affecting low hemoglobin
People with low hemoglobin levels should better limit their tea and coffee intake. The fact is that they contain the element – tannin, which prevents the absorption of iron. In this case, what is the right thing to drink for people suffering from anemia?
An alternative to the usual tea bags is rosehip, nettle or mint tea. Such drinks contribute to the full absorption of iron into the body.
Freshly squeezed juices will be of great benefit in such a situation. Moreover, packaged store juices are completely unsuitable for this purpose. It is necessary to prepare such a drink yourself from natural ingredients. It is advisable to drink freshly squeezed juices immediately after preparation.
The most useful juices for people with low hemoglobin are:
• carrot;
• beetroot juice;
• zucchini juice;
• apple;
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