Haemoglobin is an iron-rich protein found in red blood cells that transports oxygen throughout the body. For your body to function normally, you must maintain normal haemoglobin levels in your blood, which are 14 to 18 g/dl for adult men and 12 to 16 g/dl for adult women. When haemoglobin levels fall, it might result in weakness, fatigue, headaches, shortness of breath, cold hands and feet, dizziness, poor appetite, and rapid heartbeat. If the haemoglobin level drops significantly, the disease is known as anaemia, and symptoms can become severe.

 

 

What causes low Hemoglobin Levels?

Many things can cause low hemoglobin levels, such as:

• Nutrition deficiency anemia (Iron, Vitamin B12, and Folate)

• pregnancy

• liver problems

• urinary tract infections

• Anemias associated with bone marrow disease

 

Other common causes for anemia include:

• Loss of blood (injury, surgery, bleeding, etc.)

• Bone marrow problems

• Certain medications that suppress red blood cell production

• Kidney diseases (anemia due to chronic diseases)

• Abnormal hemoglobin structure (sickle cell anemia or thalassemia)

 

 

 

How to increase Hemoglobin Levels?

Increase Iron Intake

Iron deficiency is the most common cause of low hemoglobin levels. Eating more iron-rich foods can help support the production of hemoglobin. Iron works to boost the production of hemoglobin, which also helps to form more red blood cells.

Iron-rich foods include:

• Meat and fish

• Soy products, including tofu and edamame

• Eggs

• Dried fruits such as dates and figs

• Broccoli

• Green leafy vegetables such as kale and spinach

 

 

Maximize Folate Intake

Folate is a type of vitamin B that plays an essential part in hemoglobin production. The body uses folate to produce heme, a component of hemoglobin that helps to carry oxygen.

If a person does not get enough folate their red blood cells will not be able to mature, which could lead to folate-deficiency anemia and low hemoglobin levels.

• Beetroot is also highly recommended to increase the body's red blood cell count as it is high in folic acid as well as iron, potassium and fiber

• green leafy vegetables

• sprouts

•  dried beans

•  peanuts

•  Bananas

•  broccoli 

 

 

Increase Vitamin C Intake:

It is important to have a combination of both iron and vitamin C as the latter is a carrier rich molecule that can be used for better absorption of iron. Eat foods rich in vitamin C such as oranges, lemon, strawberries, papaya, bell peppers, broccoli, grapefruit and tomatoes.

 

 

Avoid Iron Blockers

Avoid eating foods that can block your body's ability to absorb iron, especially if you have a low haemoglobin count i.e. coffee, tea, cola drinks, wine, beer, etc.

 

 

Maximize Iron Absorption

Whether you increase your iron intake through food or supplements, it’s also important to make sure your body can easily process the extra iron you put into it. Certain things can either increase or decrease the amount of iron your body absorbs.

 

 

Things that increase Iron absorption

When you eat something high in iron or take an iron supplement, try eating foods rich in vitamin C or take a supplement at the same time. Vitamin C may help to increase the amount of iron your body absorbs

Foods high in vitamin C include:

• citrus

• strawberries

• dark, leafy greens

 

 

Things that decreases Iron absorption

Calcium from both supplements and food sources can make it harder for your body to absorb iron. However, it’s important that you don’t completely eliminate calcium because it’s an essential nutrient. Just avoid calcium supplements and try not to eat calcium-rich foods right before or after taking an iron supplement.

Foods high in calcium include:

• dairy

• soybeans

 

 

 

References

• Foods to fight iron deficiency. (2018).
  eatright.org/health/wellness/preventing-illness/iron-deficiency

• Hemoglobin and functions of iron (n.d.).
  ucsfhealth.org/education/hemoglobin_and_functions_of_iron/

• Hurrell R, et al. (2010). Iron bioavailability and dietary reference values. DOI:
  10.3945/ajcn.2010.28674F

 

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