Six Foods to Help Maintain Normal Hemoglobin Levels

Attaining normal hemoglobin levels is easy and you can do it with various foods as long as you don't have a more serious condition.
Six Foods to Help Maintain Normal Hemoglobin Levels

Last update: 03 May, 2021

Anemia is one of the most common diseases and we define it as a pathological reduction of normal hemoglobin levels. Today’s article will describe how it occurs.

One day, you climb a ladder and realize that you feel extremely tired. Then, you realize that sometimes your heart beats too hard, for no apparent reason. You get scared and go to the doctor.

Fortunately, it’s not as serious as you thought. “You have low hemoglobin levels,” he says, “you’re just anemic.” You breathe a sigh of relief, you come out of the doctor’s office and suddenly you have a question, “What can I eat to have normal hemoglobin levels?”

This situation is common, believe it or not. Often, we’re so intent on understanding what medication the doctor prescribes that we forget to ask what we can do at home to improve the condition. The best way to do so is through food, in fact, so we’re going to share some advice in today’s article.

What to take to have normal hemoglobin levels?

According to information from the Mayo Clinic, low hemoglobin counts are defined as below 13.5 grams per deciliter in men or 12 grams per deciliter in women. In children, the definition varies with age and sex.

The way in which hemoglobin levels restore depends largely on the cause of the disturbance. However, much importance is often given to the nutritional part. In fact, a publication in The American Journal of Clinical Nutrition points out that nutritional education is a determining factor.

Thus, in general, specialists recommend the adoption of highly nutritious diets of low caloric value. In particular, they advise consuming some of the foods that help restore hemoglobin to normal levels.

1. Liver


A plate of liver and mashed potatoes.
The liver and kidney provide more vitamin B12 than the body requires on a daily basis.

Liver meat is rich in iron and this is essential for hemoglobin, as explained in this article by Free Radical Biology and Medicine.

Many people are reluctant to try it either because they’re wary of this particular part of the body or just due to its flavor.

  • In either case, we recommend that you give it a chance. With time you will get used to it and you will benefit a lot from eating it. In fact, it is one of the most effective foods for your hemoglobin levels.
  • In addition, there are very appetizing recipes that will teach you to appreciate it.

2. Legumes

The body sometimes finds it difficult to stockpile iron when it comes to plant-based foods. This is because it can’t take it from these foods, at least not as easily.

Thus, you need extra help, which you will find in vegetables that are rich in vitamin C. This vitamin is very powerful in this regard as noted in a study published in 2016 through Aging.

Vegetables that are rich in vitamin C

Vegetables rich in vitamin C can help increase hemoglobin levels.

Given what we’ve said above, below we present a list of vegetables with the most vitamin C. You’ll fortify all of your dishes, and attain normal hemoglobin levels if you use these.

  • Peppers, especially raw
  • Broccoli
  • Parsley
  • Spinach
  • Beets
  • Carrots
  • Brussels sprouts

Check out these recipes for Four Delicious Vegan Dishes

3. Foods rich in folic acid

It’s not just important for pregnancy. Folic acid is also important for hemoglobin levels since it helps with the proper development of red blood cells.

However, we’re used to only referring to it in the context of typical tablets taken during pregnancy. Therefore, we often don’t know what other sources contain it.

So, we want to offer another list that will help you design a dish to bring your hemoglobin levels back to normal.

  • Soy
  • Beans
  • Oranges
  • Avocado
  • Asparagus
  • Wheat germ
  • Pumpkin seeds
  • To these, we must add other foods mentioned in the other sections, such as green vegetables, legumes, and liver

4. Oily fish

A plate of salmon and asparagus.

Oily fish has all the advantages of the previous foods. However, it stands out for its vitamin B content, which is essential for the production of red blood cells.

Increase your intake of:

  • Tuna
  • Mackerel
  • Salmon
  • Sardines

5. Foods with vitamin A and beta-carotene can help increase hemoglobin levels

According to research published in The Journal of Nutrition, both vitamin A and beta-carotene can help improve iron absorption. Therefore, their consumption can increase hemoglobin levels.

Foods rich in vitamin A include:

  • Liver
  • Fish
  • Sweet potatoes
  • Kale and cabbage

Foods rich in beta-carotene include yellow, red, and orange fruits and vegetables, such as:

  • Mangoes
  • Melons
  • Carrots
  • Sweet potatoes

6. Legumes

These deserve special mention as they’re quite wholesome, nutritionally speaking. In fact, it’s one of the foods rich in ferritin, a protein that encapsulates large amounts of iron, a key nutrient for optimal levels of hemoglobin as highlighted in a study published in Nutrition Reviews.

Some types of legumes are:

  • Soybeans
  • Beans
  • Lentils
  • Peas

How to eat to normalize hemoglobin levels

Finally, the increased interest in gastronomy has brought a renewed focus on the kitchen. As a result, the traditional way of preparing food isn’t always the most appropriate.

For instance, you might want to lower the cooking time. This is because heating food causes its composition to be altered. Therefore it’s best to just use heat to make it edible.

  • In the case of vegetables, you must try to attain an al dente texture. You might be surprised, but it’s actually the best way to take advantage of all their nutrients.
  • As for meat and fish, the cooking times vary so look them up and try not to overcook them.

The lack of hemoglobin is easy to control as long as it’s not a symptom of aggressive disease. Thus, simply eat some of the above foods more often. You’ll see how soon you begin to feel better.

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