Table of contents:
- List of foods to increase hemoglobin (Hb)
- 1. Beef
- 2. Cow offal
- 3. Chicken
- 4. Seafood
- 5. Know
- 6. Vegetables and fruits
Hemoglobin or Hb for short is a protein found in red blood cells. Its job is to carry oxygen throughout the body. You can find your hemoglobin level when you do a complete blood count. When your hemoglobin levels are low, this important function is severely impaired. Therefore, low hemoglobin must be addressed immediately. Food is one of the simplest ways to help increase low hemoglobin (Hb).
List of foods to increase hemoglobin (Hb)
When the hemoglobin level in the blood is low, some nutrients, such as iron, vitamin C, and folic acid can help. Eating hemoglobin-boosting foods can also be a measure to prevent anemia.
Here is a list of foods to increase low Hb:
1. Beef
Roast beef, lean beef, and ground beef are foods to increase hemoglobin (Hb) levels in the blood. In beef contains iron which is useful for increasing hemoglobin production. That way, red blood cells can be produced in sufficient quantities.
Quoted from the University of New Mexico Hospital website, it is recommended that you eat small portions of beef at least once a day. However, you need to discuss the best steps with your treating doctor.
In 100 grams of ground beef contains 2.7 mg of iron. Apart from being rich in iron, beef also contains folic acid which plays an important role in the production of hemoglobin in the body.
2. Cow offal
Beef offal, including the heart, brain, kidneys, and liver of beef, is the food with the best source of iron to increase hemoglobin. In one serving of beef liver (100 grams), there is iron as much as 6.5 mg.
You are advised to consume several times a week, depending on the advice of your doctor. However, if you are pregnant, don't eat beef liver more than 1-2 times a month, especially during the first trimester.
3. Chicken
Apart from beef, chicken meat also contains iron which is good for increasing low Hb levels. You are advised to eat chicken thigh once a day.
Chicken breast can also help increase your hemoglobin, but not as well as thighs. Make sure to cook the chicken meat thoroughly before eating it.
4. Seafood
Seafood, such as shellfish and shrimp also contain iron which is also useful for increasing hemoglobin (Hb) in the blood. In one serving, clams can contain up to 3 mg of iron.
Apart from shellfish and shrimp, tuna also contains iron. In 85 grams of tuna, there are 1.4 mg of iron which is good for increasing hemoglobin in your blood.
5. Know
Vegetable protein such as tofu is also a good food to increase hemoglobin. One serving of tofu (100 grams) contains 2.66 mg of iron and a number of minerals, including calcium, magnesium and selenium.
6. Vegetables and fruits
Eating hemoglobin-boosting foods alone is not enough if the absorption process is not going well. To ensure proper absorption of iron, you need to eat foods rich in vitamin C at the same time.
Vitamin C can help increase the amount of iron that will be absorbed by the body. Foods high in vitamin C, for example green vegetables, such as spinach, are also useful for optimally increasing Hb.
One serving (100 grams) of raw spinach contains 2.71 mg of iron. Spinach also contains folic acid which has an important role in the formation of hemoglobin in the blood.
In addition, broccoli which is rich in vitamin C is also known as a vegetable that can help the absorption of iron in your body.
Apart from foods rich in vitamin C, foods that contain beta carotene can also help the body absorb iron and increase Hb levels in the blood.
Beta carotene is found in many red, yellow, and orange fruits and vegetables, such as:
- Carrot
- Tomato
- Peppers
- Chili
Apart from those mentioned above, iron is also now available in supplement form. However, you cannot just take iron supplements to increase hemoglobin levels. Instead of being a hemoglobin booster, you can actually experience side effects, such as iron overload.
In one day, an adult male is recommended to get at least 13 mg of iron, while adult women from 19 to 49 years of age need at least 25 mg of iron per day. Consult your doctor for the best dosage.
