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Get your vitamin D level checked with a simple blood test. D is at least as important as calcium for strong bones, and most Americans don't get enough. Get a minimum of 1,000 IU a day through supplements and food.

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Foods to Increase Your Hemoglobin

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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Low Hemoglobin and Weight Loss

Oxygen travels through the blood on iron-containing proteins called hemoglobin. A low hemoglobin level indicates a decreased number of iron-containing proteins in the blood or a decreased red blood cell size. Decreased hemoglobin levels prevent your heart from delivering adequate oxygen to your body's tissues, muscles and organs. Include foods rich in vitamin B-12 and folate into your diet to prevent low hemoglobin levels and associated symptoms, such as weight loss.

Low Hemoglobin Causes

A low hemoglobin count may occur naturally or because of an illness. Low hemoglobin levels occur naturally in young women during menstruation and in pregnant women. Conditions such as cancer, cirrhosis, aplastic anemia, lead poisoning, Hodgkin's disease and hypothyroidism cause a low hemoglobin count because your body produces fewer red blood cells than it does in a healthy state. Low hemoglobin counts also occur from diseases that destroy red blood cells faster than your body can make them, as occurs in porphyria, vasculitis, sickle cell anemia, thalassemia and splenomegaly. Heavy bleeding or a large loss of blood may also lead to temporary low levels of hemoglobin. Low hemoglobin levels that occur at the same time as weight loss often occur because of iron deficiency anemia.

Effects of Iron Deficiency Anemia

Low hemoglobin levels may or may not affect the way your body functions. You may have low hemoglobin levels without experiencing any symptoms, but most people experience some form of dizziness, weakness, fatigue, headache or irritability, explains Dr. David Caruso, a family physician for Elk Regional Medical Center in St. Marys, Pennsylvania. Contact your health care provider if you experience symptoms of severely low hemoglobin levels, such as a faster than normal heart rate response to activity, shortness of breath, pale skin, pale gums or unexplained weight loss.

Testing

If your doctor suspects iron deficiency anemia, he may order a blood test known as a complete blood count, or CBC, to determine your hemoglobin count, hematocrit, number of red blood cells, number of white blood cells, number of platelets and the condition of your red blood cells, explains Caruso. Talk to your doctor about the foods you eat, medicines you take and any family history of anemia. Your doctor may order other tests to determine the cause of your anemia, such as a blood test to determine iron levels.

Treatment

Treatment for anemia aims to return your hemoglobin levels to normal and correct the underlying cause of the anemia. Iron deficiency anemia requires dietary changes to prevent low hemoglobin levels and weight loss. Your doctor may prescribe a diet high in iron and iron supplements to return your hemoglobin levels to normal -- between 13.8 and 17.2 gm/dL for males and between 12.1 and 15.1 gm/dL for females. Foods high in iron include iron-fortified breads and cereals, liver, lentils, dried fruits, lean red meats, tofu, fish, oysters, and green leafy vegetables. Foods high in vitamin C, such as oranges, strawberries and broccoli, help your body absorb iron. Foods high in caffeine or calcium, however, may hinder your body's ability to absorb iron when consumed within 30 minutes of iron consumption, warns Caruso.

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