Hemoglobin is a red blood cell protein that carries oxygen from the lungs to all tissues of the body. Hemoglobin contains the mineral iron, which is used in the oxygen transport process, and which can be depleted as the result of a variety of body processes -- such as menstruation -- or diseases such as anemia. A number of foods can be helpful in increasing the level of hemoglobin in your blood.
What is Hemoglobin?
Normal hemoglobin levels in humans vary depending on age and body size. According to Medline Plus, normal hemoglobin in men ranges between 13.8 to 17.2 g; women usually have lower levels, between 12.1 and 15.1 g. When hemoglobin is too low, it means the body has inadequate iron -- a condition called anemia. Anemia can be the result of blood loss, and women tend to be more susceptible because of menstruation. It can also result from simply not eating enough iron, or from diseases such as sickle cell anemia, thalassemia or kidney disease. Iron deficiency anemia is the most common type of anemia. It may be seen in young children who are growing fast and have need for more iron than they are taking in, in pregnant women, and in menstruating girls or women. Other sources of blood loss that can cause anemia are uterine fibroids and stomach ulcers. Iron deficiency anemia is usually treated with iron supplements and a change in diet. The goal of therapy is to increase iron intake, which usually also increases hemoglobin.
Iron in the Diet
Humans obtain iron in their diet from both plant and food sources. Iron from meat, poultry and fish, called heme iron, is absorbed two to three times more efficiently than iron obtained from plant sources, which is called nonheme iron. The types of foods eaten at a meal also affect the absorption of nonheme iron; it is best absorbed when animal protein is eaten along with the iron-rich plant foods. Eating foods that contain vitamin C also increases absorption of iron from plant sources, while drinking tea, coffee or milk with a meal can decrease iron absorption. The best sources of iron-containing foods are lean red meat, especially beef, oysters, salmon, tuna, liver, egg yolks, whole grains and dark poultry meat.
If You're Vegetarian
Vegetarians face an extra challenge when it comes to getting enough iron, since plant sources are both lower in iron and not as well absorbed. Plant sources of special interest to vegetarians include dried fruits, especially prunes, raisins and apricots, legumes, especially lima beans, soy beans and kidney beans, almonds, Brazil nuts and vegetables such as broccoli, spinach, kale, collards, asparagus and dandelion greens. Since vitamin C promotes iron absorption from plant foods, drinking orange juice with a meal can be helpful.
Considerations and Warnings
Eating foods with adequate iron can help in the prevention and treatment of anemia, but since vegetarian diets in particular may be low in iron; they require careful attention to meal planning to ensure that adequate amounts of iron are consumed. Symptoms common to anemia, such as fatigue, can also be signs of more serious conditions, so you should discuss any concerns with a health care professional.
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