What is the best food for anemia?
Some of the foods below help increase hemoglobin levels, ensure red blood cell counts in the body, and are good for people with iron deficiency anemia.
1. Decreased hemoglobin causes anemia
According to the National Institutes of Health (NIH), iron is a mineral that plays an important role in keeping your body functioning properly. Having enough iron in your body allows you to make red blood cells, which carry oxygen to your cells and help you feel energized. Additionally, iron is involved in healthy immune function, regulating body temperature, and mental focus.
According to Dr. Han Viet Trung - Deputy Director of the Center for Hematology and Blood Transfusion, Bach Mai Hospital, red blood cells contain a protein called hemoglobin. Hemoglobin is full of iron. Without enough iron, the body cannot produce the hemoglobin needed to create enough red blood cells to carry oxygen-rich blood throughout the body.
The main function of red blood cells is to transport oxygen from the lungs to the cells of the body. Red blood cells contain a protein called hemoglobin that is responsible for transporting oxygen to ensure that living cells function properly. Hemoglobin is an iron-rich protein found in red blood cells and is responsible for transporting oxygen throughout the body.
When hemoglobin levels drop, it can cause fatigue, weakness, shortness of breath, headaches, etc., and if hemoglobin levels drop significantly, the condition can be diagnosed as anemia. Anemia is a decrease in the number of red blood cells (RBCs), measured by the RBC count, hematocrit, or hemoglobin content in RBCs.
In adult males, normal hemoglobin ranges from 13 to 17.5 g/dL. In females, normal hemoglobin ranges from 12 to 15.5 g/dL. In children, the range may vary depending on age and gender.
2. Foods that help increase hemoglobin production are good for people with anemia
Dr. Han Viet Trung said that to avoid iron deficiency, it is necessary to establish a balanced diet with iron-rich foods such as meat, beans and green vegetables. To control hemoglobin and ensure that the body's cells function well, you should regularly eat the following foods that can help increase hemoglobin.
2.1 Foods rich in iron should be a top priority for people with anemia.
Iron deficiency is one of the most common causes of low hemoglobin levels. The recommended daily iron requirement for adult men (19-50 years old) is 8 mg, and for adult women (19-50 years old) is 18 mg. Therefore, it is important to eat a variety of iron-rich foods regularly, such as green leafy vegetables, animal liver, beef, seafood, tofu, spinach, eggs, whole grains, beans, dried fruits, etc.
2.2 Eat foods rich in vitamin C
Iron cannot be completely absorbed by the body, which is why it needs an intermediary, vitamin C, to help it absorb well. According to Dr. Han Viet Trung, eating iron-rich foods with vitamin C-rich foods such as oranges, tomatoes or strawberries improves iron absorption.
Foods such as oranges, lemons, guava, bell peppers, tomatoes, cabbage, broccoli, kiwi, grapefruit, berries, etc. are rich in vitamin C.
2.3 Note foods rich in folic acid
Folic acid (or folate) is a B-complex vitamin that is needed to make red blood cells in the body. A deficiency of folic acid can lead to low hemoglobin levels. To get enough of this micronutrient, you should consume more green leafy vegetables, sprouts, dried beans, peanuts, bananas, broccoli, liver, etc. more often.
2.4 Pomegranate is a good source of nutrients for red blood cell production
Pomegranate is a rich source of calcium and iron along with protein, carbohydrates and fiber. It is one of the best foods to increase hemoglobin, increase red blood cell production. Drinking pomegranate juice daily helps to ensure that hemoglobin levels are at the required level.
2.5 Dates help produce hemoglobin
This sweet and tangy dried fruit is packed with energy and super nutritious. Dates are a rich source of iron which increases hemoglobin levels in the blood. However, doctors advise diabetics to avoid dates due to their high sugar content.
2.6 Sugar beet
Beetroot is one of the best ways to increase hemoglobin levels. It is not only high in iron but also contains folic acid along with potassium and fiber. Drink beetroot juice every day to ensure healthy blood levels.
2.7 Beans
Beans and bean products are good sources of iron. Soybeans, kidney beans, and green beans are recommended. All types of beans are excellent sources of iron for your body, including soybeans, lentils, peas, green beans, and similar foods such as black beans, red beans, etc.
2.8 Watermelon helps increase hemoglobin
Watermelon is one of the best fruits to increase hemoglobin thanks to its iron and vitamin C content, which helps the iron absorption process take place better and faster.
Some foods can hinder the absorption of iron in the body. Dr. Han Viet Trung noted that you should not eat iron-rich foods with foods or drinks that hinder iron absorption such as coffee, tea, eggs, foods rich in oxalate and foods rich in calcium.
It is best to limit your intake of these foods if you have low hemoglobin levels. The best way to check your hemoglobin levels is to have a medical check-up every 3 months.