Hemoglobin is a protein found in red blood cells. These cells are responsible for transporting oxygen throughout the body.
In addition to transporting oxygen, hemoglobin also transports carbon dioxide from the cells to the lungs. When a person exhales, carbon dioxide is released. Low hemoglobin can make it difficult for the body to perform these functions.
In this article, learn how to raise hemoglobin levels naturally.
1. Increasing iron intake
Hemoglobin is an important component of red blood cells.
People with decreased hemoglobin levels may benefit from eating more iron-rich foods. Iron works by promoting the production of hemoglobin, which also helps form more red blood cells.
Iron-rich foods include:
- Meat and fish
- Soy products, including tofu and refried beans
- Eggs
- Dried fruits, such as dates and figs
- Broccoli
- Green leafy vegetables, such as kale and spinach
- Green beans
- Nuts and seeds
- Peanut butter
2. Increase your intake of folic acid
Folic acid is a B vitamin that plays an important role in the production of hemoglobin. The body uses folic acid to produce hemoglobin, a component of hemoglobin that helps carry oxygen.
If a person does not get enough folic acid, their red blood cells will not mature, which can lead to folic acid deficiency anemia and low hemoglobin levels.
Good sources of folic acid include:
- Beef
- Spinach
- Rice
- Peanuts
- Black-eyed peas
- Kidney beans
- Avocado
- Lettuce
3. Maximize iron absorption
It is important to consume iron from food or supplements, but a person should also help their body absorb this iron.
Foods rich in vitamin C, such as citrus fruits, strawberries, and green leafy vegetables, can improve iron absorption. Taking vitamin C supplements may also help.
Vitamin A and beta-carotene can help the body absorb and use iron.
Foods rich in vitamin A include:
- Fish
- Liver
- Pumpkin
- Sweet potatoes
- Kale and kohlrabi
Foods rich in beta-carotene include yellow, red and orange fruits and vegetables, such as:
- Carrots
- Sweet potatoes
- Pumpkin
- Cantaloupe
- Mangoes
While vitamin A supplements can help the body process iron, it is dangerous if too much of the vitamin is consumed.
Excess vitamin A can lead to a condition known as hypervitaminosis A. This can lead to symptoms such as bone and joint pain, severe headaches and increased pressure in the brain.
4. Take iron supplements
Doctors may recommend iron supplements for people with very low hemoglobin levels. The dose will depend on a person's level.
It is important to note that too much iron can be dangerous. It can cause hemochromatosis, which can lead to liver disease and side effects such as constipation, nausea and vomiting.
Supplements will cause iron levels to increase gradually over a period of weeks. Your doctor may recommend taking supplements for several months to increase your body's iron stores.