by The main mission of hemoglobin and therefore of red blood cells is the transport of oxygen from the lungs to the tissues and CO2 from the tissues to the lungs and participates in the regulation of the acid-base balance of the blood.
What happens if you don’t have enough hemoglobin?
If you don’t have enough hemoglobin in your blood, you may have anemia and experience the following symptoms:
- Being tired all the time
- Lack of energy
- you are pale
- You have palpitations
- You have headaches
- You have restless legs at night
- Hair loss
But you can adjust your diet to increase hemoglobin by using dietary nutrients to avoid deficiencies.
nutritional anemia
Reduced red blood cell production is often the result of insufficient nutrients in your diet. Your bone marrow needs a lot of raw materials and micronutrients to produce hemoglobin and red blood cells.
Iron: This is the most common micronutrient deficiency in the world. Iron deficiency is the most common cause of anemia, especially during pregnancy.
Vitamin B12 and Vitamin B9 (folic acid): These vitamins are necessary for the production of red blood cells. A poor diet, poor absorption, or certain medications can lead to a deficiency of these vital micronutrients in your body.
Protein: A key ingredient, often overlooked. If you don’t eat enough protein, your body won’t get enough amino acids. Amino acids are the building blocks of all proteins made by your body, including hemoglobin.
Foods rich in iron
Iron deficiency is the most common cause of anemia and is especially common during pregnancy. Iron-rich foods that can increase hemoglobin in your blood include;
- Meat, especially red meat
- Liver
- Green leafy vegetables like spinach, watercress, and kale
- Legumes, such as peas, chickpeas, lentils, kidney beans, and edamame beans
- Dried fruits such as raisins, apricots and prunes
- Iron-fortified cereals and bread
Foods that inhibit iron absorption
Iron is present in small amounts in your diet, so getting plenty of nutritional iron is essential. Even if you eat a diet rich in iron, your body may not be getting enough of it. This deficiency can occur if your diet includes ingredients that inhibit iron absorption.
If you are trying to overcome iron deficiency anemia, you should avoid:
- Coffee
- Tea
- Milk and other dairy products
- some cereals
Grains can be high in phytic acid, which inhibits iron absorption. Check to see if your favorite grain products are the reason you’re not getting enough iron.
On the other hand, vitamin C helps in the absorption of iron. A glass of orange juice with your iron-rich meal will help your body absorb more iron.
If you have anemia due to these deficiencies, your doctor will likely prescribe injections and pills to correct it. You should also change your diet to include foods high in these vitamins. Proper food intake will prevent anemia from recurring.
Foods Rich in Vitamin B12
- Fish
- Meat
- Eggs
- Dairy products
Jdrinks rich in folic acid
- Rice
- Green vegetables like peas, spinach, broccoli and Brussels sprouts.
- Lettuce
- Peanuts
Sometimes you can be deficient in vitamin B12 even though you have plenty of it in your diet. It could be because your intestines can’t absorb it. This condition, called pernicious anemia, cannot be corrected by diet or oral supplements, so you should discuss it with your doctor.
Foods high in protein
Proteins are digested and broken down into amino acids. Every cell in your body needs these building blocks to make the proteins it needs.
- Eggs
- Poultry
- Lean meats
- Seafood
- Nuts and seeds
- soy products
- Beans, lentils and peas
In summary, most of the foods discussed are part of a balanced diet recommended for most people. For good health, it would be good to follow a diet with adequate amounts of all major food groups.
Eating a balanced diet can keep your hemoglobin levels high and provide plenty of oxygen to every part of your body. It will also help you maintain a healthy body weight and avoid chronic diseases. But if you’re eating well and still feel tired and lethargic or look pale, you should see your doctor.
