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To stay healthy, the hemoglobin level must be between 12 and 18 grams per deciliter of blood and depends on several factors including gender. If it is lower, we speak of anemia. Certain foods can boost the level of this vital protein.
L’hemoglobin is an iron-rich protein that makes up red blood cells. Besides giving his blood red colorshe plays a essential role in oxygen transport in the organism. It also extracts carbon dioxide from organs, muscles and tissues.
A low hemoglobin level causes anemia.
Hemoglobin: at what rate do we suffer from anemia?
the hemoglobin level is measured via a blood sample taken by blood test. It varies according to age and sex. The diagnosis of anemia is made when the protein level is below:
- 14 grams per deciliter of blood (or g/dl) in neonates;
- 13g/dl in adult men;
- 12g/dl in adult women;
- 10.5g/dl in pregnant women, from the second trimester of pregnancy.
The symptoms of this disorder are, depending on its severity:
- a pallor ;
- a unexplained tiredness ;
- a shortness of breath on exertion ;
- of the headache ;
- a feeling of “spinning head” ;
- of the dizziness or dizziness ;
- a weakness when standing up.
Anemia can mainly be caused by a acute hemorrhagea excessive destruction of red blood cells (called hemolysis), bone marrow pathologies leading to a decrease in the production of Red cells or certain treatments such as chemotherapy. An unbalanced diet leading to iron or group B vitamins (B9 or folic acid, B12) can also cause anemia. These are, in fact, essential elements for the production of hemoglobin and red blood cells. “This is the most common cause of anemia,” warns health insurance on its Ameli site.
It is therefore important to ensure that you have a sufficient supply of these nutrients on your plate every day. Medisite takes stock in pictures of the foods to replenish iron, folic acid or vitamin B12.
If you want to improve your hemoglobin level and avoid anemia, do not hesitate to put eggs in your menu. They are indeed rich in non-heme iron but also in vitamin B12.
The split peas help boost folic acid (vitamin B9) intake.
Several studies indicate that regular consumption of millet can improve hemoglobin and serum ferritin levels in the body. These factors also help to reduce iron deficiency and the risk of anemia.
the black pudding is made from the blood of pigs. It is one of the foods with one of the highest iron levels: between 15 and 25 mg per 100g (cooked).
The iron content of dates can help increase the number of red blood cells, and therefore the hemoglobin level.
The dates contain enough iron to meet the daily requirement. They also contain vitamins C and B as well as folic acid. Consuming these fruits promotes the formation of new red blood cells, and thus prevents anemia.
The calf or poultry livers contain between 10 and 15 mg of iron per 100 grams.
Brown rice is a food rich in vitamins, and more particularly in folic acid. It is an essential element for the production of hemoglobin.
Salmon provides iron and folic acids to the body.
The raisins are a good source of iron and copper, two important nutrients for the formation of red blood cells. These nutrients further help to increase hemoglobin levels in our body.
The Sesame seeds contain iron, folic acids, flavonoids as well as copper which help to increase hemoglobin levels.
Sources
Thanks to Raphaël Gruman, nutritionist, for his help.
https://www.ameli.fr/paris/assure/sante/themes/anemie/comprendre-anemie
https://www.blood.ca/en/blood/can-i-donate/eligibility-labc/hemoglobin
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