The doctor named 15 food groups that increase hemoglobin.

Update Post: November 28, 2023 11:44 pm

therapist of the medical company “LabQuest” + “Q-Clinic”

“All doctors know how common the problem of low hemoglobin is today. “This global issue remains relevant, regardless of gender, age and nationality.”

What is hemoglobin?

It is a complex iron-containing protein from animals with blood circulation, capable of reversibly binding to oxygen, ensuring its transfer to tissues. Hemoglobin is synthesized in the bone marrow from iron and globin, a protein created by erythrocytes, red blood cells responsible for the metabolic processes of tissues and organs. They are formed from stem cells in the bone marrow.

Hemoglobin circulates in the bloodstream for the entire lifespan of red blood cells: approximately 120 days. Its main functions are oxygen transfer and regulation of acid-base balance. This protein is one of the four buffer systems that maintain a constant pH of the internal environment at the normal level (7.36–7.4).

In addition, it regulates blood viscosity, prevents the release of water from tissues and reduces oncotic pressure, which is responsible for retaining fluid in the internal environment.

Doctors measure the level of this protein in the blood to make sure the cells get enough oxygen.

Normal hemoglobin levels in men and women.

According to the WHO, a normal indicator is:

men – 130-150 g/l; women – 120-140 g/l; children – from 12 to 14 years – from 120 g/l, from 6 to 11 years – from 115 g/l, from 1 month to 5 years – from 110 g/l, from 15 to 28 days – from 120 g/l from 0 to 14 days – 145 g/l.

Normal hemoglobin levels in the blood of adults remain at approximately the same level. In old age they can change.

Reasons for the decrease in hemoglobin

There are two main reasons for this.

1. Insufficient supply of components for hemoglobin synthesis. The problem may be:

bad nutrition; Diets to lose weight; poor absorption of iron in the intestines; hormonal changes in the body; lack of vitamins B9, B12 or ascorbic acid.

Also read:

What foods contain a lot of iron and why is their deficiency dangerous? Nutritionist answers

2. Excessive destruction of hemoglobin under the influence of external and internal factors. Typically, this can happen when:

serious pathologies of internal organs; tumors; blood diseases; large blood loss due to injuries; operations; Birth; excessive alcohol consumption, smoking and taking certain medications.

What foods increase hemoglobin?

Since a decrease in hemoglobin often occurs with iron deficiency in the body, it is necessary to replenish the content of this essential element. This will help:

Lean meats (beef, veal). Liver (mainly beef, pork). Fish (mackerel, herring). Yolk. Dairy products (cottage cheese, hard cheese). Whole grains (wheat bran, buckwheat, rolled oats). Legumes. (beans, peas). Vegetables (beets, carrots, potatoes, spinach). Vegetables (parsley, dill). Fruits (pomegranate, apples). Berries (raspberries, black currants). Dried fruits (dried apricots, prunes). Hazelnuts. Sea kale and fresh forest mushrooms.


It is worth noting that in case of iron deficiency anemia, it is recommended to consume foods containing heme iron: it is fully absorbed by our body and is part of hemoglobin. It can be obtained from animal products.

At the same time, whole grains, various vegetables and fruits contain non-heme iron, which to convert it into a form accessible to our body needs vitamin C. For this reason, it is advisable to include various citrus fruits, currants, blueberries, cabbage. and vegetables in your diet.

Pomegranate juice is an effective remedy for anemia, but people prone to constipation should use it with caution.

Iron is poorly absorbed in the presence of calcium, so it is not recommended to consume foods containing it at the same time. In addition, it is worth limiting the consumption of tea and coffee: the substances they contain contribute to the excretion of this microelement.


In some cases, a decrease in hemoglobin levels in the blood occurs due to a lack of folic acid (vitamin B9). It is rich in legumes, asparagus, artichokes, eggs, green leafy vegetables (spinach, arugula, cabbage), beets, citrus fruits, Brussels sprouts, broccoli, nuts and seeds, beef liver, wheat germ, papaya, bananas, avocado .

If anemia is caused by a lack of vitamin B12, then you should include beef, beef liver, fish (trout, salmon), shellfish (clams, sardines, tuna) and egg yolks in your diet. Calcium is necessary for good absorption, so it is recommended to add dairy products to the menu.

Also read:

What foods contain vitamin B? the doctor tells him

Another valuable source of vitamin B12 is brewer’s yeast, which can be found in almost any pharmacy. Regular use of this natural drug will help compensate for the cobalamin deficiency, which caused a decrease in hemoglobin in the blood. Vegetable milk substitutes are also enriched with it.


However, it is worth understanding that nutrition is only part of the treatment and not a complete replacement. If the level of indicators decreases, in any case, consultation with a specialist is necessary: ​​he will help determine the exact cause of the decrease in hemoglobin and prescribe both a diet and appropriate treatment.

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November 20, 2023 12:54 pm