Products To Increase Hemoglobin: Diet And Dietary Features

Do you feel more tired than usual? We often think that feeling tired is caused by a busy schedule. But rest helps for a short time. Perhaps there is another reason for this. This can be caused by low hemoglobin and iron deficiency.

Causes and signs of low hemoglobin

Iron plays an important role in the production of hemoglobin. A protein called transferrin binds to iron and transports it throughout the body. This helps the body produce red blood cells containing hemoglobin.

Iron is an essential trace element in the body.

Iron deficiency is the most common cause of anemia, affecting one billion people worldwide.

A person with low hemoglobin may have a variety of symptoms, including:

1. Fatigue

   Without enough hemoglobin, less oxygen is delivered to tissues and muscles, depriving them of energy. In addition, your heart has to work harder to move more oxygen-rich blood around your body, which can tire you out.

   In addition, iron deficiency can lead to decreased concentration and decreased mental performance. In fact, deficiency in early childhood has been associated with lower IQ.

   Study: Effects of iron deficiency anemia on cognitive function in children

2. Pallor

   Hemoglobin in red blood cells gives the blood its red color, so low levels during an iron deficiency make the blood less red. This is why, in people with iron deficiency, the skin can lose its healthy color or warmth.

   This pallor in iron-deficient people may appear throughout the body or be limited to one area.

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   This is often the first thing doctors look for as a sign of iron deficiency. However, this must be confirmed by a blood test.

   Paleness is more common with moderate or severe anemia.

   Study: Correlation of pallor with hemoglobin levels and clinical profile of anemia in primary and middle school children of rural Telangana

   If you pull the lower eyelid down, the inner layer should be bright red. If it is very pale pink or yellow, it may indicate an iron deficiency. In people with darker skin tones, this may be the only noticeable area.

    

3. Dyspnea

   Hemoglobin allows red blood cells to carry oxygen throughout the body.

   When hemoglobin levels are low during iron deficiency, oxygen levels will also be low. This means your muscles won't get enough oxygen for normal activities like walking.

   Study: Review on iron and its importance for human health

   If you find yourself out of breath while doing normal daily activities that used to be considered easy, like walking, climbing stairs, or exercising, an iron deficiency may be to blame.

    

4. Headaches and dizziness

   Iron deficiency can cause headaches, especially in women.

   Study: Is There Any Correlation between Migraine Attacks and Iron Deficiency Anemia? A Case Control Study

   Headaches can occur because low levels of hemoglobin in red blood cells mean that not enough oxygen is getting to the brain. As a result, the blood vessels in the brain can swell, causing pressure and headaches.

    

5. Dry and damaged hair and skin

   Iron deficiency lowers blood hemoglobin levels, which can reduce the amount of oxygen available to the cells that cause hair growth.

   When skin and hair are deprived of oxygen, they can become dry and weak.

   Iron deficiency has also been linked to hair loss and some research suggests that this may be the cause.

   Study: Nutrition of women with hair loss problem during the period of menopause, The Role of Vitamins and Minerals in Hair Loss: A Review

   It is completely normal for some hair to fall out with daily washing and brushing. However, if you are losing shreds or much more than usual, it could be due to an iron deficiency.

    

6. Swelling and soreness of the tongue and mouth

   Sometimes a simple look inside or around your mouth can indicate if you have iron deficiency anemia.

   Symptoms - The tongue is swollen, inflamed, pale, or smooth.

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   Iron deficiency can also cause other symptoms around the mouth. These include:

   • dry mouth;

   • burning sensation in the mouth;

   • painful red cracks in the corners of the mouth;

   • mouth ulcers.

   Study: Oral manifestations and blood profile in patients with iron deficiency anemia, Effects of Iron Deficiency on the Oropharyngeal Region: Signs, Symptoms, and Biological Changes

    

7. restless legs

   Restless legs syndrome is a strong urge to move your legs at rest. It can also cause uncomfortable and strange crawling or itching sensations in the feet and legs.

   It usually gets worse at night, which means you may find it difficult to sleep.

   The causes of restless legs syndrome are not fully understood.

   However, about 25% of people with iron deficiency anemia have restless leg syndrome. The prevalence of restless legs syndrome in people with iron deficiency is nine times higher than in the general population.

   Study: The prevalence and impact of restless legs syndrome on patients with iron deficiency anemia

8. Brittle or spoon-shaped nails

   A much less common sign of iron deficiency is brittle or spoon-shaped nails. This condition is called koilonychia.

   Study: Spoon Nails

   Usually the first sign is brittle nails, which break and crack easily.

   In the later stages of iron deficiency, spoon-shaped nails may form where the middle of the nail drops and the edges are raised, giving them a rounded, spoon-like appearance.

   However, this is a rare side effect that occurs in only 5% of people with iron deficiency. This is usually seen only in severe cases of iron deficiency anemia.

    

There are a few more signs that you have low iron levels. They tend to be less common and may be associated with many other conditions besides iron deficiency.

Other signs of iron deficiency anemia include:

• strange addictions - the desire to eat ice, clay, mud, chalk or paper;

• depression

• cold hands and feet;

• more frequent infections.

In the last 30-40 years, when examining women of reproductive age, iron deficiency anemia is diagnosed in more than 50% of cases.

In pregnant women, this figure is even higher. Modern research shows that iron deficiency in women can cause anovulation (lack of ovulation) and poor egg quality, which can reduce the chance of pregnancy by 60%.

The main causes of iron deficiency anemia:

1. Irrational and unbalanced nutrition.

2. Decreased acidity, malabsorption, problems in the gastrointestinal tract, flora, B12 level.

3. Civilizational - 100 years ago, women gave birth to 7 or more children and fed them for 1.5-2 years.

The average number of menstrual cycles for a modern woman in her lifetime is about 450.

Previously, this figure was three times less - about 160 cycles due to the fact that just a hundred years ago, women gave birth to more children and breastfed their babies.

Note:

Normal hemoglobin is not always an indicator that the body has enough iron. It is necessary to look at iron stores - ferritin, as well as transferrin and OZhSS.

Especially if hemoglobin is reduced in the general blood test.

1. ferritin

   Iron is toxic, so the body packs the metal neatly and stacks 4000-4500 iron molecules into one huge ferritin molecule, so isolated it is stored in cells. It is the level of ferritin that determines the iron stores in the body.

   Normal hemoglobin with very low or very high ferritin is not only possible, but very common.

   Even in optimal health, it is recommended to test your ferritin levels once a year.

   Too low and too high levels of iron in the body are harmful and dangerous.

    

2. Decreased ferritin

   You should not do a ferritin test if you have a temporary

   inflammation, illness, injury, or you have recently had a cold, ferritin will be greatly elevated. High ferritin in these conditions usually does not signal iron overload, but is a marker of inflammation.

   Ferritin in the blood 12-30 ng / ml indicates the depletion of iron stores in the body and is a diagnostic criterion for iron deficiency.

    

   Low hemoglobin and ferritin are associated with the following diseases:

   • Iron-deficiency anemia;

   • depression (iron is associated with the synthesis of dopamine, which is responsible for a sense of satisfaction and motivation);

   • hypothyroidism;

   • chronic fatigue;

   • restless legs syndrome;

   • ADHD;

   • bowel diseases with frequent blood loss, female diseases and others.

    

3. Latent (hidden) anemia

   Latent iron deficiency (prestage IDA [iron deficiency anemia], latent anemia, "anemia without anemia") is characterized by:

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   • a decrease in iron in the depot and blood serum;

   • normal hemoglobin levels;

   • an increase in the iron-binding capacity of serum (IBC);

   • lack of hemosiderin in bone marrow macrophages;

   • the presence of tissue manifestations.

    

Tests that are recommended to be taken in addition to hemoglobin to rule out anemia:

• total protein.

• Iron (serum).

• Ferritin.

• Transferrin.

• TIBC (total iron-binding capacity of serum).

• Folic acid.

In the case of ferritin, the reference is 10-120 mcg / l (depending on the laboratory) and most likely the therapist will say that this is the norm, but the optimal values for your health are in the middle of the reference values, that is, in the case of ferritin 40-90 mcg / l l. In preparation for pregnancy, ideally 50-90 mcg / l.

Is it possible to increase hemoglobin with food?

Iron is one of the essential (irreplaceable) trace elements in the body. In total, the body contains 4 g of iron.

The Recommended Daily Allowance for iron is actually a very rough guide. It is impossible to calculate the exact dose, since the absorption of iron in the body depends very much on the state of the body itself and on many concomitant factors.

You should focus on the state of the body and do a blood test if you suspect a lack or excess of iron.

Therefore, daily allowances are given for information only:

• Boys from 14 to 18 years old - 11 mg.

• Girls from 14 to 18 years old - 15 mg.

• Men from 19 to 70 years old - 8 mg.

• Women from 19 to 50 years old - 18 mg.

• Women 50 years and older - 8 mg.

If you think you are showing signs or symptoms of an iron deficiency, you should make an appointment with your doctor.

If your doctor confirms that you have an iron deficiency, it is fairly easy to treat. Your doctor will likely recommend increasing your iron intake from your diet or iron supplements.

Try to make sure you are getting enough iron from real food in your diet. Take supplements only if recommended by a specialist.

The main goal of treatment is to restore normal hemoglobin levels and replenish iron stores.

The first step to increasing your hemoglobin levels on your own is to start eating more iron-rich foods.

Iron can be divided into heme and non-heme. Heme iron is better absorbed by the body and is often found in animal sources, while non-heme iron is less absorbed and mostly found in plants.

Many foods are additionally fortified with iron, such as drinks, milk, cereals, and condiments. Iron is often added to these foods for optimal absorption.

Agriculture also uses the technique of bio-fortification, which increases the iron content of crops such as wheat or legumes.

Top foods that increase hemoglobin in the blood

Heme iron, from animal products, should make up 15-20% of the diet. Its bioavailability is 30%. This is a high figure, showing how much iron the body actually receives from the total amount of iron in the product.

The proportion of non-heme iron, from plant products. should account for 75-80% of the diet. Its bioavailability is only 10%.

Diet for low hemoglobin

In winter, the emphasis is on warming and oily cuisine. We avoid light refreshing food, and therefore we mainly use stews, baked dishes, fatty meats, liver, vegetable oils, warming spices.

Bone broth daily (glycine in the composition provides a high iron content in the blood, preventing anemia)

Bran daily as a source of iron and fiber, tk. winter is not rich in fresh vegetables and fruits.

Fat daily in the morning, it is advisable to start breakfast with it, because. it promotes bile secretion and is a source of iron, as well as a source of animal fat, and fatty foods are more needed in winter than in summer.

The diet is designed for the maximum need for food. women, especially those who are losing weight, need to choose 1-2 dishes, men can stick to a full diet.

30 min. before meals - 1 cup of bone broth.

Breakfast

• ½ avocado + a piece of lightly salted bacon + rye bran in the form of crispy balls.

• 2 boiled eggs with seaweed salad and lemon spirulina dressing.

• Oatmeal with GHI oil (Not cereal! But long-cooked porridge).

• Whole-grain bread (rye) with a piece of slightly salted herring.

Snack

• A handful of cashews.

• Beef tongue with horseradish and mustard.

• Orange.

Dinner

• Beetroot soup with celery, onion and parsley.

• Grilled beef liver on a bed of lettuce and basil with pumpkin puree (steamed pumpkin).

• Warm salad of boiled beans and fried carrots with garlic.

• Ginger tea with cinnamon and blackcurrant.

• Dried cranberries.

Dinner

• Shrimps boiled with lemon juice.

• Salad of grilled bell peppers, cucumbers, radishes with salad mix (arugula, iceberg, oak leaf lettuce, etc.) and warm chicken breast with olive-lemon-garlic dressing.

• Pomegranate mulled wine with cinnamon, cardamom, orange and turmeric.

30 minutes before meals - 1 glass of bone broth.

Breakfast

• ½ avocado + a piece of bacon + rye bran in the form of crispy balls.

• Omelet from 2 eggs with tomatoes and red pepper.

• Buckwheat porridge with GHI oil.

• Salad of arugula, baked warm pumpkin, pumpkin seeds, grilled cherry tomatoes, soft goat cheese and sea buckthorn warm dressing.

Snack

• A handful of pine nuts.

• Rye bread with slightly salted red fish, cucumber, lettuce and parsley.

• Grapefruit.

Dinner

• Borscht on beef broth (classic).

• Stewed veal cheeks with turmeric and basil and quinoa garnish.

• Warm salad of baked beets, prunes and almonds with olive oil.

• Herbal tea with licorice, chaga, currant leaves and honey.

• Dried apricots.

Dinner

• Steamed fish (cod, herring, pink salmon, chum - any).

• Salad of boiled beans, warm grilled bell peppers, warm grilled tomatoes, crab meat with homemade mayonnaise dressing.

• Wild berry tea (cranberries, blueberries, lingonberries, currants) with ginger, turmeric and honey.

30 minutes before meals - 1 glass of bone broth.

Breakfast

• ½ avocado + a piece of bacon + rye bran in the form of crispy balls.

• Perlotto with carrots, mushrooms, dill and garlic.

• Warm salad of beef, tongue, egg, lettuce mix, spinach and smashed cucumbers with oyster sauce.

• After breakfast, 0.5 tsp of amla in half a glass of boiled warm water.

Snack

• A handful of sunflower seeds.

• Whole grain bread with liver pate made from veal/beef/lamb/chicken/rabbit liver (optional), onion, carrot, basil and olive oil.

• Baked apple with cinnamon.

Dinner

• Soup with chickpeas, carrots, onions, dill, parsley, basil, turmeric in lamb broth.

• Chicken hearts stewed with onions and carrots + stewed vegetables (kohlrabi, white, red cabbage, turnips, zucchini, onions, carrots, mushrooms, spinach).

• Seaweed salad with squid and spirulina.

• Tea (orange with wild berries).

• Dried persimmon.

Dinner

• Rabbit baked with asparagus and coconut cream.

• Warm salad of grilled vegetables (pepper, tomato, zucchini, eggplant, onion) with oregano and turmeric.

• Warm decoction of wild rose.

Also, the addition of natural spices such as ginger, turmeric, the addition of lemon juice and orange to ready-made dishes when served, enhance the absorption of iron, as they contain vitamin C.

When using dried fruits, be sure to soak them.

Be sure to eat salty food, which is typical for the winter season, as well as for better protein absorption.

We also offer an option for the warm season.

1 cup bone broth 30 minutes before breakfast.

Breakfast

• Vegetable milk omelette with tomatoes and onions, parsley + dill and a piece of whole grain bread.

• Half an hour before a snack ½ pomegranate juice with the addition of turmeric on the tip of a knife.

Snack

• A handful of cashews, sliced ​​apricots.

• "Iron tonic": 1 cup warm water (about 40C), grate 1 cm of ginger root, 1 cm of turmeric root (or organic turmeric at the tip of a spoon), juice of 1/4 lemon, a little honey.

Dinner

• Stewed chicken liver (with addition of carrots and onions) and baked vegetables (pumpkin, cauliflower, green pepper) + a slice of bran bread.

• After dinner 0.5 tsp. amla in half a glass of boiled water.

• Half an hour before dinner, ½ pomegranate juice with the addition of turmeric on the tip of a knife.

Dinner

• Soup puree of bright vegetables (sweet potato, onion, garlic, bell pepper, chili pepper, tomato, tomato paste, turmeric, cream, salt, black pepper) + greens (coriander + parsley), a piece of c / o bread.

• An hour after dinner, ½ pomegranate juice with the addition of turmeric on the tip of a knife.

1 cup bone broth 30 minutes before breakfast.

Breakfast

• Boiled buckwheat with spices (warmed ghee + turmeric, coriander, black pepper, cardamom) + steamed broccoli, with a slice of whole grain bread and chickpea paste (hummus).

• After breakfast 0.5 tsp. amla in half a glass of boiled water.

• Half an hour before a snack ½ pomegranate juice with the addition of turmeric on the tip of a knife.

Snack

• A glass of blackcurrant / sea buckthorn tea / 2 kiwis.

• "Iron tonic".

Dinner

• Stewed veal with prunes (+ carrots, onions, tomatoes, spices, vegetable oil) + greens (dill + parsley) + a slice of bran bread.

• Half an hour before dinner, ½ pomegranate juice with the addition of turmeric on the tip of a knife.

Dinner

• Lentil cutlets + white cabbage salad (cucumber, herbs, garlic and vegetable oil dressing with lemon)

• An hour after dinner, ½ pomegranate juice with the addition of turmeric on the tip of a knife.

1 cup bone broth 30 minutes before breakfast.

Breakfast

• Braised green beans with egg (+ onion, garlic, vegetable oil and spices) + fresh tomato and toast from whole grain bread.

• Half an hour before a snack ½ pomegranate juice with the addition of turmeric on the tip of a knife.

Snack

• Smoothie with greens, kiwi and spirulina.

• "Iron tonic".

Dinner

• Mackerel baked in the oven with vegetables (potatoes, bell peppers, zucchini, herbs, cumin, oregano, black pepper, lemon juice).

• Half an hour before dinner, ½ pomegranate juice with the addition of turmeric on the tip of a knife.

Dinner

• Salad of sea kale with egg + slice of rye bread with avocado.

• An hour after dinner, ½ pomegranate juice with the addition of turmeric on the tip of a knife.

Features of the diet for some groups of people

Children, adolescents, and women of reproductive age, especially during pregnancy, are most at risk for iron deficiency. This is due to the fact that their consumption does not correspond to the body's high need for it.

However, while vegetarians may consume the same amount of iron as non-vegetarians, the review found that they are still at greater risk of deficiency.

This is because they consume mostly non-heme iron, which is not absorbed as well as the heme form in animal products.

Vegetarians are generally advised to increase their recommended iron intake by 1.8 times to compensate for reduced absorption.

According to WHO estimates, in developing countries every second pregnant woman suffers from anemia, as her iron consumption increases along with the growth of the fetus.

Iron is excreted from the body of a woman in the amount of 2-3 mg per day through the intestines, bile, urine, through the exfoliating epithelium of the skin, during lactation and menstruation.

During pregnancy, the need for iron steadily increases in the first trimester by 1 mg per day, in the second trimester - by 2 mg per day, in the third trimester - by 3-5 mg per day. To produce additional iron, 300 - 540 mg of this element is used. Of these, 250 - 300 mg of iron is spent on the needs of the fetus, 50 - 100 mg - on the construction of the placenta, 50 mg of iron is deposited in the myometrium.

Iron loss is most pronounced at 16-20 weeks of gestation, which coincides with the period of the onset of hematopoiesis in the fetus and an increase in blood mass in the pregnant woman.

In the third stage of labor (with physiological blood loss), from 200 to 700 mg of iron is lost. Later, during lactation, about 200 mg more.

Thus, about 800 - 950 mg of iron is consumed from the maternal depot during pregnancy and in the postpartum period.

The body is able to restore iron reserves within 4-5 years.

Foods that impair iron absorption

Interestingly, the foods you eat affect not only the amount of iron you consume, but how well it is absorbed into your body.

1. Products containing phytate

   Phytates, or phytic acid, are found in foods such as whole grains, cereals, soybeans, nuts, and legumes.

   Even small amounts of phytate can significantly reduce iron absorption.

   In one study, just 2 mg of phytate in foods inhibited iron absorption by 18% when added to wheat buns. And when 250 mg of phytate was eaten, up to 82% were not absorbed.

   Study: Iron bioavailability and dietary reference values

   However, the negative effects of phytate can be counteracted by eating foods that enhance the absorption of non-heme iron, such as vitamin C.

    

2. Foods rich in calcium

   Calcium is an important mineral for bone health.

   However, some evidence suggests that it interferes with iron absorption, whether it comes from a dairy product or a calcium supplement.

   Studies have shown that 165 mg of calcium from milk, cheese, or supplements reduces iron absorption by about 50-60%.

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   This is a concern because increased calcium intake is generally recommended for children and women, the same populations that are at risk for iron deficiency.

   However, most of the studies were short-term and were conducted with a single meal. A careful review of long-term studies has shown that calcium and dairy products do not adversely affect absorption.

   Research: Calcium and iron absorption--mechanisms and public health relevance, Calcium: effect of different amounts on nonheme- and heme-iron absorption in humans

   Calcium and iron supplements should be taken at different times of the day whenever possible.

    

3. Products containing polyphenols

   Polyphenols are found in varying amounts in plant-based foods and drinks, including vegetables, fruits, some grains and legumes, tea, coffee, and wine.

   Coffee and tea, which are widely consumed with meals, are high in polyphenols and have been shown to inhibit the absorption of non-heme iron.

    

   In one review, drinking a cup of black tea with a meal reduced iron absorption by 60–70%, regardless of whether the tea was weak, normal, or strong.

   However, when participants drank tea between meals, the reduction in absorption was only about 20%.

   To counteract the negative effects of polyphenols, be sure to leave a couple of hours between iron-rich meals and afternoon tea or coffee.

   Study: Effect of tea and other dietary factors on iron absorption

   While not all dietary iron is absorbed equally, certain foods can improve your body's ability to absorb it.

    

Foods that improve iron absorption

1. Foods Rich in Vitamin C

   It captures non-heme iron and stores it in a form that is easier for your body to absorb.

   Foods high in vitamin C include citrus fruits, dark green leafy vegetables, bell peppers, melons, and strawberries.

   In one study, taking 100 mg of vitamin C with meals increased iron absorption by 67%.

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   Therefore, drinking citrus juice or eating other vitamin C-rich foods while eating iron-rich foods can increase your body's absorption.

   In vegetarian and vegan diets, iron absorption can be optimized by including vegetables containing vitamin C with meals.

    

2. Foods with vitamin A and beta-carotene

   Vitamin A plays an important role in maintaining healthy vision, bone growth, and your immune system.

   Beta-carotene is a red-orange pigment found in plants and fruits. It can be converted into vitamin A.

   Good food sources of beta-carotene and vitamin A include carrots, sweet potatoes, spinach, cabbage, squash, red peppers, melons, apricots, oranges, and peaches.

   One study in 100 people fed a cereal diet found that the presence of vitamin A increased iron absorption by up to 200% for rice, 80% for wheat, and 140% for corn.

   Study: Vitamin A and beta-carotene can improve nonheme iron absorption from rice, wheat and corn by humans

    

3. Meat, fish and poultry

   Meat, fish, and poultry not only contain highly absorbable heme iron, but can also stimulate absorption of the non-heme form.

   Several studies have reported that adding beef, chicken, or fish to grain-based meals resulted in an approximately 2-3-fold increase in non-heme iron absorption.

   Study: Meat protein fractions enhance nonheme iron absorption in humans

   Based on the results of the study, it was found that 1 gram of meat, fish or poultry has a strengthening effect similar to the effect of 1 mg of vitamin C.

    

4. Folic acid

   This is a B vitamin that your body uses to make heme, the part of red blood cells that contains hemoglobin. Without enough folic acid, your red blood cells cannot mature. This can lead to folic acid deficiency anemia and low hemoglobin levels.

   You can add folate-rich foods to your diet:

   • beef

   • spinach

   • black eyed peas

   • avocado

   • salad

   • rice

   • beans

   • peanut

   Thus, you can improve the absorption of iron from food by eating foods high in vitamin C, vitamin A or beta-carotene, folic acid. Eating meat, fish, or poultry with other foods may also help.

    

Tips for eating foods that increase hemoglobin

Several factors affect the absorption of iron in the body:

1. Normal secretion of gastric juice.

   The lack of iron in the body, in turn, leads to a deterioration in gastric secretion. There is a vicious circle and iron deficiency in the body is exacerbated.

   A special risk zone is a natural decrease in acidity after 55 years!

    

2. Exclusion from the diet of foods that impair the absorption of iron-containing foods

1. Inclusion in the diet of foods that improve the absorption of iron in the body

2. Ensure the presence of all vitamins for the successful absorption of iron:

   • Vitamins A and C

   • B vitamins

   • Chrome, silicon, zinc, copper, manganese, molybdenum, iodine

   • Bioflavonoids

   • Coenzyme Q10

   • Selenium

    

3. The correct combination of trace elements when taking dietary supplements

   Since some minerals are in a competitive relationship and enter the cell through one channel.

   Accordingly, if there is a lot of zinc, iron will not be absorbed (and there will be anemia), if there is a lot of iron, a zinc deficiency is likely. And if they are in equal quantities, then the assimilation will be equally good.

   If, according to clinical signs and laboratory parameters, you have reduced hemoglobin and iron deficiency anemia, then you need to consult a specialist.