Contents
Having found low hemoglobin in themselves, people turn to drugs in vain. First of all, the nutrition system should be reviewed, adding to the menu products containing iron and other valuable elements that contribute to its full absorption.
Top Foods Containing Iron
Women should consume at least 18 mg of iron per day, men – 10 mg. The list of products that naturally increase the concentration of hemoglobin in the blood has long been compiled.
The leaders in iron content are products (per 100 g):
Pork liver 20.2 mg;
Chicken liver 17 mg;
Dark chocolate 12 mg;
Oysters 9,2 mg;
pumpkin seeds 9 mg;
Beef liver 7 mg;
Beef heart 4,8 mg;
Pork heart 4,1 mg;
Beef meat 3,6 mg;
Lamb meat 3,1 mg;
Pork meat 1,8 mg;
Chicken meat 1,6 mg;
Turkey meat 1,4 mg;
Mussels 6,7 mg;
Sardines 2,9 mg;
Chicken yolk 6,7 mg;
Quail yolk 3,2 mg;
Beef tongue 4,1 mg;
Pork tongue 3,2 mg;
You should also include in your diet:
Pistachio 60 mg;
Spinach 13.51 mg;
Lentils 11.8 mg;
Peas 6.8-9.4 mg;
Buckwheat 8.3 mg;
Barley groats 7.4 mg;
Oatmeal 5.5 mg;
Wheat 5.4 mg;
Peanuts 5 mg;
Dogwood 4.1 mg;
Cashew 3.8 mg;
Corn 3.7 mg;
Pine nuts 3 mg.
The list indicates the amount of iron that is present in 100 grams of the product.
The subtleties of increasing hemoglobin
Foods rich in iron are the best way to combat low hemoglobin.
To increase the level of this iron-containing complex protein, pomegranate fruits, which have “deposits” of iron, effectively help. The juice made from them is also useful.
Red grape wine is an effective assistant in increasing hemoglobin. However, this drink is prohibited for expectant mothers.
Even a diet menu based on the use of iron-containing foods does not guarantee success. The production of hemoglobin that occurs in the body depends not only on this substance. It is necessary to take care of the use of copper.
Pear is a fruit that speeds up the process of restoring a healthy concentration of iron-containing protein. It is often recommended by doctors to patients suffering from anemia, especially if iron supplements do not work.
Honey not only improves the situation with hemoglobin, but also has a general strengthening effect on the body. It is recommended to eat about 50-70 g of healthy sweets every day.
The absorption of iron will become better if you include foods rich in vitamin C. The best effect is provided by freshly squeezed fruit drinks, citrus fruits. Buckwheat has folic acid, which activates the process of hematopoiesis. Bananas are recognized as a supplier of vitamin B6, without which hemoglobin is not normalized.
There are also a number of drugs of prolonged action:
heferol;
ferrogradum;
Ferrograd;
irovit;
sorbifer-durules;
fefoll
tardiferon-retard.
Drugs that are effective in the short term are ferrous gluconate, ferrous fumarate, ferrous sulfate.
Traditional medicine offers its own methods of dealing with reduced hemoglobin.
The following recipes will be useful:
Raisins, prunes, dried apricots and walnuts are taken in the same amount, carefully mixed. The resulting mixture is scrolled with a meat grinder, supplemented with a small amount of honey. Every day you need to use this sweet dish in the amount of 6 tablespoons.
Freshly squeezed carrot juice is effective in increasing hemoglobin, 300-400 ml per day will benefit the body. Beetroot juice is mixed with honey in equal proportions, the mixture is consumed in the amount of 2 tablespoons three times a day.
Contributes to the normalization of the substance red clover. 4 heads of the plant are dissolved in boiling water, infused for half an hour. The treatment is carried out for a month, the mixture is consumed half a cup three times a day, preferably taken before meals.
Effectively promotes an increase in hemoglobin “compote” from fresh juices mixed in equal (100 g) shares. Required juices: apple, carrot, beetroot, pomegranate. You should add 50 g of honey, consume 2 tablespoons three times a day.
Gray blackberry (2 parts of leaves), mixed with white cassava grass (2 parts), St. John’s wort grass (3 parts). A tablespoon of the resulting composition is taken, poured with a glass of boiled water. The mixture should be infused for three hours, consumed in a spoon three times a day for 30 days.
What vegetables increase hemoglobin?
Beetroot helps to cope with iron deficiency most effectively, it is useful in raw, boiled form. This product ensures the regeneration of iron content, “starts” red blood cells, enriches blood with oxygen. Help increase hemoglobin and other vegetables.
Carrot. The product is consumed fresh, it can be added to salads, it can be boiled.
Tomato. The vegetable improves the blood composition, saturates it with the necessary elements, and prevents the formation of blood clots. Tomatoes do not lose their valuable qualities after heat treatment.
Potato. The vegetable is saturated not only with iron, but also with other useful elements – calcium, phosphorus, potassium, magnesium, vitamins and organic acids. The menu includes boiled.
Zucchini. The product is rich in iron, potassium and magnesium. The vitamin C content helps in the absorption of iron.
All of these vegetables strengthen the body, restore the functioning of the intestines, which makes the fight against low hemoglobin more effective.
What fruits increase hemoglobin?
Modern research has established that among fruits, the first fruit in the fight against iron deficiency is a fresh peach. 4 mg are present in 100 g of fresh product, in dried – about 3 mg. The following fruits are also relevant.
Quince. Adding 100 g to the menu provides 3 mg of iron.
Persimmon. Eating 100 g of the fruit “gives” the body 2.5 mg of iron.
Pear. In addition to iron (2.3 mg), the fruit is rich in zinc, manganese, cobalt, copper, and is effective in the treatment of anemia.
Apple. For a long time it was considered the number one fruit in the list of fruits that increase the concentration of hemoglobin in the body. Fresh 100 g of apples have 2.2 mg. The indicators of dried fruits look better – approximately 2.7 times more.
Pomegranate. By eating 100 g of the product, you can replenish iron stores by 1 mg. It is also good for an abundance of valuable vitamins.
Apricot. Best used in dried form, the concentration of the necessary elements increases. A fresh product is also useful – 0.7 mg. In addition to iron, apricots contain cobalt, manganese, and copper. All these elements together are useful for anemia, activate the biosynthesis of hemoglobin.
Kiwi (0.8 mg), fresh plums (0.5 mg) will be useful for the body.
Watermelon is famous for its high concentration of iron, its use can enrich the body with other valuable substances – potassium, vitamins. Not only the level of hemoglobin is restored, but also energy increases, a person gets rid of chronic weakness.
Iron absorption is a process that takes place in the proximal intestine. There are certain foods that have phytates and phosphates that inhibit it. The solution to the problem will be the inclusion in the menu of fruits that activate the absorption of iron, endowed with vitamin C. The most useful will be all citrus fruits, melon, pineapple, sour apples.
What berries increase hemoglobin?
Berries will also help improve hemoglobin levels at low rates. Be sure to use cranberries and black currants, the products are useful not only fresh, but also frozen. Cranberries can be mixed with sugar. With iron deficiency, strawberries, strawberries and blueberries are also indicated.
A berry useful for anemia and anemia is mountain ash. To achieve the effect, you need to eat at least a tablespoon daily.
What nuts increase hemoglobin?
Of the nuts that are used in the fight against low hemoglobin, walnuts are the most useful. The product contains iron, potassium, magnesium, cobalt, a large number of vitamins. Such a composition allows it to stimulate the process of synthesis of the necessary substance, to have a strengthening effect on a weakened body.
Useful for hemoglobin is the use of nuts in combination with raisins. Half a glass of raisins is soaked in water for 2 hours. Then the water is drained, the raisins are mixed with walnuts (20 g is enough). The dish is divided into three doses, the approximate volume of each serving is a couple of tablespoons.
You can also try a combination of nuts with cranberries and honey. All these elements are mixed with a blender.
Fresh juices
Store-bought juices will not be useful in the battle with low hemoglobin, only natural products will be useful. Freshly squeezed drinks are perfectly absorbed, rich in a huge number of vitamins. In the process of treatment, it is worth preparing them two to three times a day, applying immediately after preparation.
Champions in the elimination of iron deficiency in the body: carrot, apple, beetroot juices. Other freshly squeezed products will also benefit.
Fresh squash juice mixed with carrot or potato juice is extremely beneficial. It activates intestinal motility, has a calming effect, promotes the absorption of iron due to potassium, magnesium and vitamin C.
Potato (freshly squeezed) juice helps in solving the problem of low hemoglobin. The drink is drunk 30 minutes before a meal, it is enough to take 2-3 times a day about half a glass. Optimal for juicing red potatoes.
Once popular as an iron-replenishing drink, pomegranate juice is disputed by modern medicine. It is believed that it causes constipation and a number of other side effects.
Carrot
Carrot juice has long been used to improve the synthesis of hemoglobin in the body. To restore the process, you need to drink about 2-3 glasses a day, about half an hour before a meal (or an hour after a meal).
Excellent results will provide a drink prepared on the basis of freshly squeezed juices of beets, carrots and radishes. To improve the situation with hemoglobin, increase the concentration of iron in the blood, the composition is taken in the amount of 2 tablespoons per day, the treatment lasts a month.
In order for carrot juice to be more qualitatively “accepted” by the body, it is worth eating sour cream (in a small amount) before drinking it, so the valuable components will be better absorbed.
Beetroot
Beetroot is a useful product for low hemoglobin, especially effective in the form of freshly squeezed juice. Good results are provided by the use of a mixture of carrot and beetroot drinks, the recommended ratio is 2:1.
Beetroot juice should not be taken in large quantities due to its increased biological activity. The drink can irritate the mucous membranes. Therefore, it should be drunk exclusively in combination with mild formulations, not exceeding a dose of half a glass per day (divided into several doses). Be sure to keep the freshly prepared mixture in the refrigerator for 3 hours in an open container.
Apple
Unlike beetroot and carrot juice, which don’t taste great in their pure form, apple juice is delicious medicine. To enrich the body with iron, you can use it both separately and in combination with the juice of other vegetables (carrots, beets).
For example, you can make a drink by taking a quarter cup of carrot juice, a quarter of beetroot, and half of apple juice. Thoroughly mixed mixture is used twice a day.
All of the above products are not only effective tools for increasing hemoglobin, but also the prevention of problems associated with it. They should be included in the menu of pregnant women, children, if there are no contraindications.
Products for better absorption of iron
Iron is one of the most important elements necessary for normal hematopoiesis and human life. The body receives it along with everyday meals. The full absorption of dietary iron depends on the presence of certain products in them.
Foods with vitamin C
An increase in the diet of foods rich in vitamin C allows you to fully absorb the non-heme iron found in legumes, nuts, dried fruits, and seeds.
Thanks to chemical reactions, the microelement is preserved in the most acceptable form for assimilation.
A high concentration of vitamin C is found in citrus fruits, sweet peppers, melon, strawberries, black currants, dark green leafy vegetables.
Based on these results, orange juice or other vitamin C-rich foods can be recommended for better absorption of dietary iron.
Vegetables rich in vitamin C are a must for vegetarian or vegan dieters. They are essential for optimal absorption of the iron found in various plant foods.
Foods rich in beta-carotene and vitamin A
The introduction of foods containing vitamin A into the diet is necessary to maintain visual acuity, maintain bone density, growth in children, and ensure full immunity. Vitamin A is converted in the human body from beta-carotene, which comes with foods.
Unsaturated hydrocarbon carotene is characterized as a powerful natural antioxidant. Oranges, peaches, red peppers, apricots, melons, pumpkins, kale, carrots, spinach, and sweet potatoes are foods that are the best sources of beta carotene and vitamin A.
Meat, poultry and fish
The composition of meat, fish and poultry has a high content of easily digestible heme iron. In addition, products actively contribute to the absorption of the non-heme type.
Multiple medical, dietary studies suggest that the introduction of fish, chicken or beef into grain flour contributes to the active absorption of vegetable iron, more than twice. The introduction of a small amount of meat into the diet – 75 grams, allows you to increase the absorption of the non-heme form of iron by almost 2,5 times. [3]
One observation showed that just one gram of fish, meat or poultry has almost the same stimulating effect as one gram of vitamin C.
Foods that limit iron absorption
Foods can both stimulate the absorption of iron and interfere with its absorption.
Foods that contain phytates
Whole grains, cereals, soybeans, nuts and legumes contain a specific component – phytic acid or phytate. The intake of even a small amount of phytate into the body has a depressing effect on the absorption of iron.
If circumstances require the consumption of foods containing phytic acid, meat, fruits and vegetables containing vitamin C should be introduced into the diet. These measures will help improve the absorption of non-heme iron.
Calcium Rich Foods
Calcium is the main material for mineralization and bone health. We must not forget that it affects the absorption of iron. The intake of calcium with dairy products or nutritional supplements inhibits these mechanisms.
The analysis of studies revealed their short-term nature, carrying out with a single use. Other, longer-term observations have shown that calcium supplements or dairy products do not inhibit absorption.
To ensure maximum absorption of iron, you should not combine the intake of foods with calcium along with iron-containing foods. It is best to use them at different times of the day. The same rule is true for active supplements with calcium and iron.
Foods with polyphenols
In the daily diet, polyphenols are present in tea and coffee. In addition, active compounds can be found in plant foods, fruits, vegetables, grains or legumes.
If you like tea or coffee, it is best to drink a cup 1-2 hours after eating iron-rich meals. This way of taking drinks containing polyphenols will help ensure optimal absorption of iron in any form.