Hemoglobin is the protein in red blood cells responsible for carrying oxygen throughout your body. Low hemoglobin, known as anemia, causes symptoms like fatigue, dizziness, and shortness of breath. Thankfully, diet can play a role in boosting hemoglobin levels naturally when used along with medical treatment. Read on to learn which foods help increase hemoglobin counts.
Top Iron-Dense Foods To Boost Hemoglobin
Hemoglobin, or Hb on lab reports, is composed of iron-rich heme and globin proteins.
It gives blood its red color and comprises about 35-45% of the total blood content. Normal ranges are:
➜ Men: 13.5-17.5 g/dL
➜ Women: 12.0-15.5 g/dL
Causes for low hemoglobin include iron deficiency, malnutrition, bleeding disorders, pregnancy, and chronic diseases. Lifestyle factors like smoking and alcohol use also play a role. Building hemoglobin backup requires a multifaceted treatment approach.
Dietary Building Blocks of Hemoglobin
The nutrients needed to form hemoglobin include:
| Iron | Assembled into the heme of each hemoglobin molecule |
| Vitamin B12 | Involved in red blood cell production |
| Folic acid | Helps create new red blood cells |
| Copper | Assists iron absorption and transport |
Increasing the consumption of foods rich in these hemoglobin nutrients can complement medical treatment.
Top Food Sources Of Iron
Iron is essential for hemoglobin synthesis. The daily recommended intake for iron is 8-18 mg.
Excellent dietary iron sources include:
| Red meat | 3 ounces provides up to 6 mg iron |
| Poultry | 3 ounces provides up to 6 mg of iron |
| Seafood | Clams, oysters, and mussels especially high |
| Spinach | 3.5 mg iron per cooked cup |
| Lentils | 3 mg iron per cooked cup |
| White beans | Almost 3 mg per cooked half cup |
| Potatoe | 3 mg iron in medium baked potato with skin |
| Fortified cereals | Look for 100% DV for iron per serving |
| Tofu | 2-4 mg iron per half cup |
Foods High in Vitamin B12
Vitamin B12 helps produce red blood cells. Adults need 2.4 mcg daily.
Some top food sources are:
| Beef liver | Over 100 mcg in 3 ounces cooked |
| Trout | 5 mcg in half a fillet |
| Salmon | 4 mcg in half of a fillet |
| Tuna | Fortified nutritional yeast |
| Eggs | 0.5 mcg in one large egg |
| Low-fat dairy | About 1 mcg per cup of yogurt or milk |
| Fortified nutritional yeast | 2.5 mcg in 3-ounce can |
Foods With Folic Acid
Folic acid, or folate, assists in new red blood cell creation. Adults need 400 mcg daily.
Good dietary sources include:
| Fortified breakfast cereal | Up to 400 mcg per serving |
| Cooked spinach | 130 mcg per half cup |
| Black-eyed peas | About 100 mcg per half cup |
| Asparagus | 70 mcg per half cup |
| Brussel sprouts | 55 mcg per half cup |
| Broccoli | Over 50 mcg per half cup |
| Avocado | 45 mcg in one medium avocado |
| Oranges | 40 mcg per one medium oran |
Foods High in Copper
Copper helps the body properly absorb and transport iron. Adults need about 900 mcg daily.
Some top copper sources include:
| Shellfish | Up to 1-2 mg per 3 ounces |
| Liver | 1.2 mg in 3 cooked ounce |
| Nuts like cashews and almonds | About 1 mg per ounce |
| Mushrooms | More than 1 mg in a cup |
| Potato | 1 mg in a large baked potato with skin |
| Bean and lentils | About 0.5 mg per cooked half cup |
| Dark leafy greens like spinach and kale | Around 0.5 mg per cooked cup |
Additional Dietary Considerations
- Choose non-heme iron sources like veggies paired with citrus, peppers, or tomatoes to enhance iron absorption. Avoid coffee or tea around iron-rich meals as tannins inhibit iron absorption.
- Supplementing with vitamin C further aids iron utilization in the body.
- Minimize foods high in calcium like dairy when eating iron-containing foods as excess calcium can interfere with iron absorption.
- Get adequate B vitamins like B6, B12, and folate which work synergistically to create healthy red blood cells.
Conclusion
Incorporating foods abundant in iron, folate, vitamin B12, copper and other nutrients vital to hemoglobin synthesis and red blood cell generation helps restore normal hemoglobin levels when combined with medical care.
However, those with anemia should work with their doctor to determine the right dietary and supplementation regimen based on the underlying cause. With strategic nutrition choices and proper treatment, low hemoglobin can be corrected.
FAQs
Organ meats like liver contain the most concentrated source of iron per serving, followed by oysters, beef, poultry, and spinach.
The B vitamins folate (B9) and B12 play essential roles in the hemoglobin generation needed to produce red blood cells. Vitamin C also aids iron absorption.
Pomegranate has high iron content and also aids hemoglobin production. Prunes, raisins, dried apricots, and dried peaches are other iron-rich dried fruit options.
Yes, 2 tablespoons of peanut butter provides about 0.6 mg of iron, making it a decent plant-based source. Pair it with vitamin C sources to enhance iron absorption.
How can I raise my hemoglobin in one week?
It’s not possible to substantially raise hemoglobin in only one week through diet alone. But combining iron-rich foods with vitamin C sources helps. Infusions are used for those severely anemic.
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