If the level of this protein in the blood drops critically, doctors talk about anemia – anemia.
Hemoglobin is an iron-containing protein, which in our body is responsible for providing oxygen to tissues. In addition, it helps maintain the acid-base balance in our body and bind toxic substances, saving from poisoning. If the hemoglobin level falls, this also affects outwardly: nails and hair become brittle, the skin dries and flakes, eternal fatigue and lethargy, shortness of breath, headaches, sometimes even dizziness and fainting begin. Only a doctor can make an accurate diagnosis – for this you need to take a blood test. However, if you do not have serious illnesses, the level of hemoglobin in the blood can be maintained by reviewing your diet.
“Prevention of hemoglobin deficiency is the inclusion in the daily menu of foods rich in iron, folic acid and vitamin B12. Don’t forget about vitamin C – it helps the body absorb iron, ”says therapist Klavdia Evseeva.
1. Citrus
The body absorbs iron itself poorly, it needs an appropriate environment. Namely – “companion” in the form of vitamin C. Oranges, lemons, grapefruits and other citrus fruits become our best friends. Fresh berries and vegetables work great during the season. And in winter, sauerkraut becomes one of the most effective suppliers of vitamin C. It contains even more ascorbic acid than lemon. Bonus: sauerkraut makes you lose weight.
2. “Suppliers” of iron
We have taken care of the medium for the assimilation of iron, now is the time to deal with its sources. And this is fish, meat, eggs, poultry, tofu, liver, green leafy vegetables: spinach, cabbage, any greens. In addition, there is a lot of iron in buckwheat, legumes, milk, dried fruits.
3. Foods – sources of folic acid
Folic acid is a complex of B vitamins necessary for the production of red blood cells (red blood cells responsible for transporting oxygen) in the body. A lot of folate is found in green leafy vegetables, dried beans, sprouted grains (wheat, for example), peanuts, bananas, broccoli, and liver.
4. Garnet
This southern fruit is an excellent source of calcium and iron, as well as protein, carbohydrates and fiber. It is one of the best products for increasing hemoglobin due to its vitamin and mineral composition. Half a glass of pomegranate juice a day is enough to keep hemoglobin levels normal. But be careful: pomegranate juice is contraindicated for gastritis, peptic ulcer and pancreatitis. It is better to drink it diluted with water: in its pure form, the juice destroys tooth enamel and irritates the stomach.
5. Dates
It’s also a great snack that will keep you energized and packed with fiber. However, it is better to choose dates that are unpresentable: it is more likely that they were not soaked in sugar syrup before drying. Otherwise, there is a possibility, together with iron, to get a colossal amount of sugar. Diabetics, by the way, are better off avoiding dates.
6. Beet
Perhaps the most budgetary “supplier” of iron. This root vegetable contains not only iron, but also folic acid, potassium and fiber. For the best absorption of all these benefits, it is best to drink beet juice. But beetroot salad is fine too.
7. Legumes
Lentils, peas, and beans all contain iron and help the body produce red blood cells. Fashionable chickpeas can also be safely included in this list.
8. Pumpkin seeds
They are loaded with iron, calcium, manganese, and incredibly heart-healthy magnesium. The main thing is not to buy salted seeds, but ordinary ones. We already consume too much salt, which is fraught with at least edema. Pumpkin seeds can be added to salads, smoothies, or simply chewed on as a healthy snack.
9. Watermelon
Yes, we understand that advice is out of season. But winter will end, and you need to take care of hemoglobin all year round. Therefore, in the watermelon season, do not deny yourself the joy of eating a juicy berry. In general, there is a lot of everything useful for health in it, and it helps to lose weight.
By the way
The absorption of iron is interfered with by foods containing polyphenols, tannins and oxalic acid: tea, coffee, cocoa, soy and bran. And the easiest way to control your hemoglobin level is to have a blood test every three months.