So, you learned from the doctor that you have low hemoglobin. What
do? What products are needed to increase hemoglobin? BUT
maybe you need to start taking pills or even prick medicine
First, it is imperative to ensure that your anemic
the condition arose precisely because of an unbalanced diet. Yes,
statistics tell us that 90% of low hemoglobin
associated with iron deficiency. However, you should still
visit a doctor to exclude the remaining 10% (for example,
анемии связанные с кровопотерей или усиленным разрушением
red blood cells). Otherwise, it is possible that all our attempts
raise hemoglobin using foods may crash.
Heme iron in red meat
Before going to the list of products that increase the level
iron and hemoglobin need to say that iron absorption is strong
depends on its type.
There are only two of them – heme (from animal products) and
non-heme (from plant foods or in most
If heme iron is absorbed from food by 15-30%, then non-heme
only 10-20%. Since iron from plant foods is absorbed in
one and a half times worse, then for vegans and vegetarians it is necessary
Heme iron is found in the liver and guts, egg yolks,
red meat (preferably beef), oysters, clams,
fish varieties such as haddock, salmon and tuna.
When heated, heme iron in products is partially or completely
turns into non-heme. Therefore, for maximum effect, the same
the liver should be raw cut into cubes, freeze in the freezer
at least a day (for decontamination), pull out, and then
use until it reaches room temperature
temperature Red meat is best eaten in the form of carpaccio,
seasoned lemon juice. Egg yolks and fish can also be
It should be noted that pregnant women should have a liver
ограничивать из-за высокого содержания витамина BUT, который может
cause defects in the fetus. And of course, the blood liver from
Non-heme iron rich foods: lentils, white beans,
peas, soybeans, tofu, tempeh, lima beans, brown rice,
oatmeal, quinoa, pumpkin seeds, pistachios, sunflower seeds,
cashews, sesame, dried apricots, dried peaches, tomato sauce, chard,
cabbage, broccoli, plum juice, spirulina.
Will food help?
If hemoglobin is below normal, but nonetheless above 90 g / l (mild
anemia), then it makes sense to focus on
If hemoglobin in the range of 70-90 g / l (anemia
severity) or even below 70 g / l (severe anemia), then in such cases
Alas, you will not get by with one power correction. Do not waste time
go for the recipe.
It should be remembered that every third person on earth suffers from
iron deficiency. Among pregnant women low hemoglobin is almost at
Therefore, if you note weakness in yourself or your child,
fatigue, dizziness, shortness of breath, dry skin,
brittle nails and hair, bruises under the eyes, stomatitis, loss
weight, cold limbs, then it is likely a lack of iron in
the body. I advise you to do a simple blood test, and if the result
below normal, immediately fry yourself a good steak.
Norms of iron consumption with food
For men and women after menopause – the rate of consumption
iron is 8 mg / day.
For women of childbearing age, with regular menstrual
Cyc – 18 mg / day.
Pregnant women need 27 mg / day.
Vegetarians and vegans may need iron 1.8 times
more than this norm.
Suppose you are a woman of child-bearing age with more or less
regular monthly, non-vegetarian, with mild anemia
In case of deficiency, the absorption increases to 30%, which means
that if you eat with the food we put the norm (18
mg), it will absorb up to 6 mg, which will completely cover daily losses
iron (2 mg), and the rest (4 mg) will go to the synthesis of hemoglobin,
which sooner or later will return to normal.
Optionally, go deep into the numbers. If you want to increase
hemoglobin level is enough that you will eat
products from the list several times a day, and the body will take its own. More
In addition, I have a strong belief that the deeper
iron deficiency, the more fully it is absorbed from food. Perhaps even
above the figures previously (35%). Therefore, do not waste time on
counts. Set the table and trust your wisdom.
How to increase the absorption of iron from food?
Strengthen the absorption of iron from food will help the following rules:
– consume iron-rich foods along with food from
high in vitamin “C”. The latter enhances absorption
iron five to six times. Historically, many world cuisines have already come to
such combinations. Suffice it to recall the dish of beans, rice and
salsa, falafel with tomatoes, hummus with lemon juice. Nice
news some iron-rich foods also contain vitamin
�”C” – greens, broccoli and tomato sauce.
– consume drinks rich in tannins (coffee, tea), phytate
(продукты из пшеницы), оксалатами (шпинат) отдельно от пищи
с высоким содержанием железа. Contained in these drinks
substances bind iron and prevent it from being absorbed.
– eat calcium-rich foods half an hour before or after taking
�“Iron” food, not in time. Since calcium blocks
– cook food, especially with the addition of products of acidic nature
(tomato sauce, vinegar, red wine, lemon or lime juice), on
cast iron skillet – the capture of iron atoms from the surface
frying pans and enrichment of their food. According to some data content
iron cooked rises 10 times.
Follow the results
What are the numbers to increase hemoglobin? We try to lower limit
the norm, which for men is 140 g / l, for women – 120 g / l,
for pregnant women in the 1st and 3rd trimester – up to 110 g / l, and
second trimester – up to 105 g / l.
How long to wait for the first results? Good dynamics consider
increase in hemoglobin by 10 g / l per month. If your hemoglobin
Initially it was about 90 g / l, then on average three or four will be needed.
month, so that he rose to acceptable numbers for a woman (120
g / l).
What about pills to increase hemoglobin? In principle, you can
use them as well, preferably breaking the daily dose into two doses
food. Of the drugs, the least side effects can be expected from
those produced by modern technology with slow motion
К таким препаратам относятся ферроградумент,
sorbifer-durules, phenuls. In any case, regarding the reception
preformed iron preparations better to consult