What To Eat To Have Normal Hemoglobin Levels

To avoid anemia, it is necessary to maintain normal levels of hemoglobin in the blood. For this, there are foods that can help us obtain all the nutrients we need.

Next we are going to detail some healthy options, but first we are going to talk to you before about this vital protein for the functioning of the body.

What is hemoglobin?

The hemoglobin is a protein found in red blood cells. Its function is to transfer oxygen from the lungs to the tissues, and carbon dioxide (CO2) from the tissues to the lungs.

Hemoglobin levels are different in men and women. In adult males, normal levels are 13.8 or 14 g / dl. However, in women they are 12.1 or 15 g / dl. For its part, in a pregnant woman hemoglobin levels should be at or above 11.0 g / dl.

In addition, in children the values ​​vary according to age. In them, it is very important that the levels are adequate for their growth:

• Children 6 months to 4 years: 11 g / dl
• From 5 to 12 years: 11.5 g / dl
• Ages 12-15: 12.0 g / dl or more.

Hemoglobin and anemia

Hemoglobin is the basic reference for the diagnosis of anemia. When its values ​​are below the established parameters, we speak of anemia. Also, the lack of this protein is related to the lack of iron. So low hemoglobin levels can mean iron deficiency anemia (lack of iron).

On the other hand, hemoglobin is what gives blood its red color. Since its function is important for the body, its levels must be kept stable.

To know and control hemoglobin levels, a hemogram is performed that allows measuring all the components of the blood. Be careful, it is not good to have high hemoglobin levels either; this could cause severe damage.

Levels of this protein depend on good nutrition  and regular exercise. However, these are not the only factors that can alter hemoglobin levels.

What happens when the level is low?

When hemoglobin is low, something is not right with your health. Therefore, it is common for the person to experience discomfort and some difficulty in carrying out their routine. Among the most common causes are the following:

• Anemia.
• Radiotherapy.
• Heavy menstruation.
• Leukemia and other types of cancer.
• Iron deficiency (due to iron deficiency anemia). It can be due to a poor absorption of iron or an inadequate diet.

Symptoms that people with low hemoglobin have

• Fatigue.
• Dizziness
• Weakness.
• Tiredness.
• Pale skin.
• Shaking chills.
• Hypersomnia
• Irritability.
• Headache.
• Weightloss.
• Irregular heartbeat
• Difficulty breathing.

• Difficult to focus.

What Happens When Hemoglobin Levels Are High?

When we have high levels we must be alert, since it can be an indication of the presence of another pathology. Here are some of the possible causes:

• Meningitis.
• Smoking
• Dehydration
• Heart problems.
• Brain tumors.
• Lung problems.
• Use of some medications.
• Stroke, which causes a stroke or stroke.

Symptoms that people with high hemoglobin have

• Dizziness
• Pruritus.
• Itching, stinging.
• Abdominal pain.
• Excessive bleeding
• Spleen inflammation.
• Difficulty breathing.
• Clotting problems
• Changes in skin color.

What should we eat to have normal levels?

A balanced diet is able to provide the body with all the nutrients it needs to stay healthy. However, when the body does not have enough iron, it takes it from other sources. Therefore, the production of hemoglobin goes down. In these cases, the consumption of foods rich in iron and other nutrients is usually recommended, as we will see below.

1. Foods with iron

• Liver.
• Seafood.
• Spinach.
• Vegetables.
• Beef.
• Nuts (almonds).
• Vegetables, especially those of a dark green tone.

2. Foods with folic acid

• Seeds.
• Walnuts.
• Broccoli.
• Spinach.
• Asparagus.
• Peanuts
• Cow liver.
• Black peas.
• Wheat germ.
• Fortified cereals.

3. Foods that contain vitamin C

• Cabbage.
• Strawberries.
• Broccoli.
• Mangoes
• Oranges
• Peppers.
• Spinach.
• Tangerines

4. Foods containing vitamin B-12

• Products of animal origin.
• Fortified cereals.

Juices or juices to raise hemoglobin

In the popular sphere it is said that it is advisable to consume certain natural beverages (juices and juices, mainly) to maintain good hemoglobin levels. Some of the most common options are citrus fruit juice (orange, lemon, etc.) and beet juice.

• The vitamin C contained in citrus fruits facilitates the absorption of iron in the body. Therefore, the juices of these fruits in particular are recommended.
• On the other hand, beet juice is recommended, since this is a food that provides a certain amount of potassium, protein, fiber and folates.

Herbs to raise hemoglobin

According to popular beliefs, some herbs can be included in the diet to raise hemoglobin. Some of the most recommended are:

• Dandelion. You can consume the flowers in salads or in tea.
• Dill. It is good when hemoglobin is low from blood loss. First, grind the seeds. Then you simply use it as a condiment.
• Nettle. It contains iron and vitamins, therefore, it is a good food to raise hemoglobin. You can consume the leaves in salads . 

Foods that alter hemoglobin levels

Not everyone we eat can be good at maintaining a proper hemoglobin level. We must avoid foods and beverages that can inhibit the absorption of iron, such as: soft drinks, tea, parsley, milk, coffee and foods with a high content of calcium and fiber. On the other hand, the consumption of antacids should also be avoided.

For people who are sensitive, gluten can damage the lining of the small intestine, causing impaired absorption of nutrients, such as iron and folic acid, among others.

Consult with your doctor which are the foods that you should exclude from your diet and which are those that, occasionally, you can take. At the same time, keep a balanced diet and enjoy all the benefits it has for your health.