How to increase hemoglobin at home

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Vitamins B and C will help you, and calcium will interfere.

There is no life without breath. It is obvious. But there are substances in the body without which breathing itself would become useless. One of them is hemoglobin.

This is the name of the protein that is part of the blood. Its main function is to combine with oxygen molecules that we receive during respiration, and then, together with the bloodstream, carry and give them to organs and tissues.

The second, but no less important task of hemoglobin is that by transferring oxygen, it takes carbon dioxide from the tissues and carries it in the opposite direction, to the lungs. We breathe in - and our organs receive the oxygen necessary for life. We exhale and cleanse the tissues of the carbon dioxide formed in them. Without hemoglobin, full inhalation and exhalation would be impossible.

How to recognize low hemoglobin levels

If this protein is not enough, the body receives less oxygen. The heart, brain, and other organs begin to suffer from hypoxia, which affects their performance and our well-being in general. There are characteristic symptoms of Low hemoglobin count anemia (this is how hemoglobin deficiency is called):

• You feel weak. It seems as if you have ceased to have enough strength even for the usual things.
• If you take on something, you get tired quickly.
• It seems as if you have started to think worse.
• Dizziness increased.
• You are told (or you yourself notice) that you look too pale.
• The pallor is especially noticeable on the gums - they have a light pink, whitish tint.
• You get short of breath easily and quickly.
• You notice a rapid heartbeat. Or it seems as if sometimes the heart skips a beat.

Let's say right away: if you suspect you have a low hemoglobin level, you should contact a therapist. After the examination, your doctor will most likely offer you a blood test. This is necessary to find out what is causing your symptoms: a really low hemoglobin level or other diseases. For example, cardiovascular disorders can be disguised as anemia, and it is important not to overlook them.

If a low hemoglobin level is confirmed, the doctor will begin to look for the cause. There are many of them, and in a wide range - from harmless to deadly. For example, a decrease in hemoglobin is a normal situation during pregnancy or in those who are trying to lose weight by restricting their diet. But chronic kidney disease, cirrhosis of the liver, hypothyroidism, lead poisoning, internal bleeding, and various types of cancer can also lead to anemia. In general, be sure to consult your doctor to rule out these troubles.

How to increase hemoglobin

But, let's say, nothing bad happens to your health. In this case, in order to return the hemoglobin level to normal, it is enough only to slightly adjust the diet. Here are some tips on How to increase hemoglobin how to do it right.

1. Eat foods rich in iron

To produce hemoglobin, the body needs iron Iron deficiency anemia. With a lack of this trace element, one of the most common types of anemia develops - iron deficiency. Therefore, the first thing to do with a low hemoglobin level is to eat foods rich in iron:

• meat and fish;
• liver and other offal (offal) - kidneys, hearts, cow's udder;
• spinach, kale, and other green leafy vegetables;
• broccoli;
• beans and lentils;
• chicken eggs;
• nuts and seeds;
• dried fruits.

2. Add foods with folic acid to the menu

Folic acid is one of the B vitamins. It is an essential component in the production of hemoglobin in the body. If you don't get enough of this substance from your diet, there is a risk of developing folate deficiency anemia.

Good sources of folate are 15 Healthy Foods That Are High in Folate (Folic Acid):

• leafy greens (spinach, lettuce), collard greens;
• legumes - beans, peas, lentils;
• asparagus;
• chicken eggs.

3. Don't forget about vitamin C

Getting enough iron from food or supplements is essential. But even more important is to make sure that this microelement is absorbed. Vitamin C allows the body to obtain more iron from food. Look for it in products such as:

• citrus fruits - oranges, tangerines, grapefruits;
• Strawberry;
• black currant;
• green leafy vegetables - spinach, cabbage.

4. Remember about vitamin A

Vitamin A and beta-carotene (its form found in plant foods) are also important elements that allow the body to more efficiently absorb iron from food.

About what foods are rich in vitamin A, Lifehacker wrote in detail here. In short, these are:

• liver, especially beef, including in the form of sausage and pate;
• cod liver oil;
• sweet potato (sweet potato);
• spinach;
• pumpkin.

5. Do not overuse foods that impair the absorption of iron

In particular, those that contain calcium are capable of this Calcium supplementation: effect on iron absorption:

• sour milk - yoghurts, kefir, cottage cheese;
• soy and products based on it: soy meat, tofu and others;
• figs.

There is a nuance here: calcium should not be excluded at all, because it is also necessary for the body. It is only important not to abuse it. A glass of kefir or a couple of figs will not harm, especially if you treat them at a different time than foods that contain iron.

Also, the absorption of this trace element can be impaired by the Effect of tea and other dietary factors on iron absorption of tea and coffee.

6. Take iron supplements

The most important point: in no case do not assign them yourself! This should only be done by your doctor. The fact is that in addition to iron, pharmaceutical supplements contain other substances - trace elements and vitamins.

If you take these drugs uncontrollably, you can exceed safe doses. And to earn, for example, hypervitaminosis Hypervitaminosis A of vitamin A - a very unpleasant condition, fraught with headaches and bone pain, hair loss, visual impairment and other side effects.

Overkill with iron can also be dangerous. It can cause a condition called hemochromatosis. What Is Hemochromatosis?, which increases the risk of diseases of the liver, gallbladder, thyroid gland, cardiovascular system, and sometimes even triggers the development of certain types of cancer.