Hemoglobin is the main part of red blood cells, which carry oxygen around the body. For men, normal hemoglobin levels ranges from 13.8 to 17.2 g/dL and for women, the normal range is from 12.1 to 15.1 g/dL. Low hemoglobin levels can be caused by a poor diet. Consuming foods rich in iron, vitamin B-12 and folate will help increase your hemoglobin levels.
Iron
The best sources of iron are from animal sources, such as meat, poultry, liver and fish. For example, chicken liver offers 70 percent of the daily allowance in a 3.5 oz. serving. Iron is also found in lentils, chickpeas, red kidney beans, soybeans and white beans. To maximize iron absorption, eat foods containing vitamin C with iron-rich foods. Vitamin C-rich foods include citrus fruits, strawberries, pineapple, tomatoes and peppers.
Vitamin B-12
The natural form of B-12 is in animal sources, such as poultry, meat, liver and seafood. Clams, oysters, salmon and herring are examples of seafood rich in B-12. Clams provide a staggering 570 percent of the daily allowance in 3 oz. For a healthier option, steam or grill fish instead of frying. Milk, cheese and yogurt are good dairy sources of B-12. Choose low-fat or nonfat varieties.
Folate
Folate, or folic acid, comes mainly from plant sources. Eat green leafy vegetables, such as spinach, lettuce and turnip greens to help raise your hemoglobin levels. Folate is also found in peas and beans, including mung beans, green peas, cow peas, lima and Great Northern beans. Snack on folate-rich fruits and nuts, such as bananas, oranges, cantaloupes, strawberries, peanuts, chestnuts and hazelnuts.
Fortified Products
Iron, vitamin B-12 and folate are added to several food products. Some breakfast cereals can fulfill your daily requirement of these nutrients in one serving. Folate is added to white rice, fruit juices, egg noodles, bread and pita bread. For example, cooked rice provides 15 percent of the daily value in 1/2 cup. Meat substitutes and nondairy milk are often fortified with B-12. Iron is added to white grits, tofu, blackstrap molasses, wheat flour and malted drinks.
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