6 Ideal Foods To Have Normal Hemoglobin Levels

Achieving normal hemoglobin levels is easy and can be achieved through diet, as long as the lack of it is not due to more serious conditions. Find out more about it in this article.

One of the most common diseases in our environment is anemia, which is defined as a pathological reduction in normal hemoglobin levels. We show you how it can be presented.

One day, you climb a normal ladder and find that you feel too fatigued. Then you realize that sometimes your heart beats too hard, for no apparent reason. You get scared and go to the doctor.

Fortunately, it is not as serious as you thought. “You have low hemoglobin , ” he tells you, “you just suffer from anemia.” You breathe with relief, you walk out of the doctor’s office and a question suddenly assails you, “What can I eat to have normal hemoglobin levels?”

This situation is very common. Often, we are so concerned with understanding what medication the doctor tells us that we forget to ask what we can do at home to improve the condition. The best way is food, so we are going to give you some advice in this regard.

What to take to have normal hemoglobin levels?

According to information in the Mayo Clinic, there is talk of low hemoglobin counts if they are below 13.5 grams per deciliter in men or 12 grams per deciliter in women. In children, the definition varies with age and sex.

The way to restore hemoglobin levels depends largely on the cause that generates the alteration. However, importance is often given to the nutritional part. In fact, a publication in The American Journal of Clinical Nutrition points out that nutrition education is critical.

Thus, in general, the adoption of highly nutritious low calorie diets is recommended. In particular, it is convenient to consume some foods that help restore hemoglobin to normal levels. 

1. Liver

B12 vitamin

The liver is rich in iron and this is essential for hemoglobin, as explained in an article published in Free Radical Biology and Medicine .

There are people who are reluctant to ingest it. Some because it is that part of the body, while others avoid it because of the taste.

  • If you are in either of the two cases, we recommend that you give it a try. Over time you will get used to it and you will earn a lot. In fact, it is one of the most effective foods to get what we want.
  • In addition, there are very appetizing recipes that will teach you to appreciate this food.

2. Legumes and vegetables to achieve normal hemoglobin levels

When it comes to plant-based foods, iron is not usually as present as it is in meat. It is more difficult for the body to assimilate it through these foods.

Therefore, you need extra help, which you will get with vegetables rich in vitamin C. It is a very beneficial element for the correct absorption of iron, as observed in a study published in 2016 through Aging .

Vegetables rich in vitamin C

Some greens and vegetables are also great for maintaining normal hemoglobin levels.

Knowing what we said above, then give you a list of vegetables with vitamin C more. In this way, you will enrich all your dishes, to achieve normal hemoglobin levels.

  • Chili.
  • Broccoli.
  • Parsley.
  • Spinach.
  • Beet.
  • Carrot.
  • Brussels sprouts.
  • Peppers, especially if they are raw.

3. Foods rich in folic acid

It is not only important for pregnancy. It is also true for hemoglobin, as it helps the correct maturation of red blood cells.

However, we are used to referring to it only when we talk about the typical tablets that are taken when we are pregnant. For this reason, it is frequent that we do not know what elements contain it in high doses.

In this sense, we once again provide you with another list that will facilitate the process of designing a dish that allows you to end anemia.

  • Soy.
  • Jewish.
  • Oranges
  • Avocado.
  • Asparagus.
  • Wheat germ.
  • Pumpkin seeds.
  • To these we must add others mentioned in other sections, such as green vegetables, legumes and liver.

4. Blue fish

Salmon with asparagus

Blue fish has all the advantages of the previous foods. It is also identified as a fatty fish. This stands out for the presence of vitamin B, essential for the production of red blood cells.

Increase your consumption of these fish:

  • Tuna.
  • Mackerel.
  • Salmon.
  • Sardines

5. Foods with vitamin A and beta carotene

According to research published in the Journal of Nutrition , both vitamin A and beta-carotenes can help improve iron absorption. Therefore, its consumption is convenient in the event of a low hemoglobin problem.

Foods rich in vitamin A include:

  • Liver.
  • Fish.
  • Sweet potatoes.
  • Kale and cabbage.

Foods rich in beta-carotene include yellow, red, and orange fruits and vegetables, such as:

  • Mangoes
  • Melons
  • Carrots
  • Sweet potatoes.

6. Legumes

In a special way, it is worth mentioning legumes, since they are a very complete food from a nutritional point of view. As a study published in Nutrition Reviews highlights , this is one of the foods rich in ferritin, a protein that encapsulates large amounts of iron, a key nutrient for optimal hemoglobin levels.

Among the legumes we find:

  • Soy.
  • Beans.
  • Lentils.
  • Green peas.

How to take food to reach normal hemoglobin levels

Increased interest in food has meant a renewed taste for cooking. As a result, we know that the traditional way of preparing food is not always the most appropriate.

In this case, we recommend lowering the cooking time. Heating food causes its composition to change. Therefore, it is best to use heat to make them edible.

  • Think that in the case of vegetables, you have to look for the texture al dente. At first, it may shock you, but it is the healthiest. In this way, you will take advantage of all its nutrients.
  • As for meat and fish, each species has its point, so the ideal is to respect it and not overcook it.

As long as it is not a symptom of another aggressive disease, a lack of hemoglobin is easy to control. It may be enough to introduce this series of foods more frequently and you will soon start to feel better. Regardless, make sure you have regular medical check-ups.

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