12 Foods to Increase Blood Hb (Hemoglobin).

There are several choices of Hb-boosting foods that are good for consumption, starting from beef liver, red beans, to oranges. These foods are generally high in iron or other nutrients that play a role in helping the body absorb iron.

Hb or blood hemoglobin levels are considered low if they are below 14 mg/dL for adult men and 12 mg/dL for adult women. Various conditions can cause a decrease in hemoglobin levels in red blood cells, such as iron deficiency anemia, cancer, chronic kidney failure, cirrhosis, leukemia, or are undergoing certain medications, including HIV treatment and chemotherapy.

12 Foods to Increase Blood Hb (Hemoglobin).

Consuming Hb-boosting foods can help increase hemoglobin levels in red blood cells naturally. This can also be a complementary therapy to drugs prescribed by a doctor.

List of Foods to Increase Hb

Foods rich in iron, folate, and vitamin C play an important role in increasing hemoglobin levels in the blood. The following are some Hb-boosting foods that should be consumed if your hemoglobin level is low:

1. Beef heart

Beef liver is rich in iron which plays an important role in the process of producing hemoglobin in red blood cells. Please note, in 100 grams of beef liver contains 6.5 milligrams of iron

The iron in beef liver is heme iron which is absorbed more effectively by the body. To get the benefits of beef liver as a food to increase Hb, you can process it into steamed rice.

2. Red meat

Red meat contains high levels of iron. In 100 grams of red meat there are about 3 milligrams of iron

Red meat is considered effective as a food to increase Hb. This is because the body can absorb more iron from meat than any other type of food.

Studies also show that iron levels in the body of people who eat red meat tend to be more stable than people who take iron supplements.

To make the benefits more optimal, red meat should not be processed with high temperatures, such as baked or fried.

3. Shells

All types of shellfish are high in iron, so they are good as food to increase Hb. As a consideration, one serving of clams weighing 100 grams contains 3 milligrams of iron

Just like beef liver, mussels also contain heme iron which is more effectively absorbed by the body. If you want to consume clams to increase hemoglobin levels in red blood cells, you can process them by boiling or steaming.

4. Fish

Various types of fish, ranging from tuna, salmon, to sardines, can be consumed as Hb-boosting foods. These fish contain high iron

For example, 1 serving of tuna weighing 100 grams contains 2 milligrams of iron, while 100 grams of sardines contains 1 milligram of iron.

To get these benefits, you can process tuna or sardines by steaming.

5. Spinach

Spinach is a vegetable that contains iron and folate, so it is good to be used as a food to increase Hb.

This green leafy vegetable, which is usually made into soup, contains at least 3 milligrams of iron in 1 serving (100 grams). However, the iron in spinach is non-heme iron which cannot be absorbed properly by the body.

Besides containing iron, spinach also contains vitamin C. This vitamin is needed by the body to increase the absorption of iron which helps raise Hb levels in the blood.

6. Col

This cabbage which is often used as fresh vegetables contains 50 milligrams of vitamin C in every 100 grams. This content will maximize the absorption of iron by the body

Although it can help normalize hemoglobin in the blood, you should avoid consuming cabbage by frying or heating it at high temperatures to maximize its benefits.

7. Broccoli

Broccoli is included in Hb-boosting foods because it contains iron, folate and vitamin C. In 1 bowl of broccoli (91 grams) contains 57 micrograms of folate, 1 milligram of iron, and 81 milligrams of vitamin C which helps the body absorb iron.

8. Know

The next Hb-boosting food that is easy to find and process is tofu. In 1 portion of tofu (100 grams) contains 3.5 milligrams of iron which is good for increasing hemoglobin levels in the blood.

To be healthier, you are advised to consume tofu by steaming or boiling, not frying.

9. Dark chocolate

Not only delicious, dark chocolate which contains more than 80% cocoa is also believed to increase hemoglobin levels in the blood. This is thanks to the iron content in dark chocolate

One pack of dark chocolate weighing 28 grams contains 3.5 grams of iron, as well as various other nutrients that are good for the body's health, such as antioxidants and prebiotic fiber.

10. Apple

Another Hb-boosting food is apples. In 1 apple weighing 100 grams contains at least 0.3 milligrams of iron and 5 milligrams of vitamin C.

You can eat apples directly or process them into juice to get their benefits in helping to normalize hemoglobin levels in the blood.

11. Orange

Because they are rich in vitamin C, citrus fruits are included in one of the Hb-boosting foods. Vitamin C will help increase the amount of iron absorbed by the body, so that hemoglobin levels will increase

In addition to vitamin C, the content of vitamin A and beta-carotene in oranges also makes the absorption and use of iron in the body more effective.

12. Brown rice

Replacing white rice for brown rice in your daily diet is known to help increase Hb levels. This is because brown rice contains about 0.5 milligrams of iron in every 100 grams.

In addition to increasing Hb, brown rice is also believed to be able to control blood cholesterol.

In addition to the list above, various types of foods that contain iron, folate, and vitamin C, such as bananas, bean sprouts, avocados, red beans, eggs, tomatoes, strawberries, dates, or potatoes, can also be consumed as food supplements. Hb.

To prevent a decrease in Hb levels in red blood cells, you also need to avoid consuming foods that can inhibit the absorption of iron in the body, such as coffee, tea, soft drinks or alcoholic beverages.

Consumption of iron supplements may be needed, if Hb-boosting foods are not enough to increase hemoglobin levels in the blood. However, be sure to consult a doctor first before taking iron supplements to find out the right dosage according to your hemoglobin level.

This doctor-prescribed iron supplement will help increase your iron levels gradually, over several weeks to several months.

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