Proper nutrition

Top 10 useful foods for raising hemoglobin and preventing iron deficiency

Weakness, fatigue and drowsiness, dizziness, increased heart rate and a drop in blood pressure are symptoms of a low hemoglobin level in the blood. The reason for this condition lies in oxygen starvation, accelerated blood flow. Often this picture develops against the background of anemia with disorders in the absorption of iron, its deficiency in the body. Adjusting the diet will help solve the problem if you add foods for hemoglobin, rich in beneficial micronutrients.

Top 10 products for raising hemoglobin

Hemoglobin is a complex iron-containing protein in erythrocytes, an essential element of the blood. A component of the blood cells captures an oxygen molecule, then carries it from the lungs to other tissues or organs. With low hemoglobin, normal tissue oxygenation is impossible. The hemoglobin norm for men is 130-170 g / l, and for women – 120-155 g / l.

If the level of hemoglobin in the blood decreases, then the state of health worsens, and the functions of most systems are disrupted. For example, the body’s defense against infections becomes weak, disorders of the central nervous system appear, pathological deformation develops in the tissues of the digestive tract, skin and respiratory tract. Regular monitoring of the indicator will help to identify hidden problems: liver or kidney disease, autoimmune diseases, internal bleeding, anemia.

1. Liver (chicken, beef, pork)

Benefits for raising hemoglobin: A source of easily assimilable iron, 100 grams contains 6.9 mg of a trace element, which is almost half the daily value. Foods contain vitamin B12, which is involved in the creation of blood cells. The combination of iron, copper, retinol in the liver also helps to raise hemoglobin in the blood.

What else is the use of the product: Participation in muscle building due to amino acids with proteins, prevention of varicose veins and blood clots, lowering sugar. The liver is useful for vision, nervous system and hormonal levels, blood vessels, skin tissues.

Approximate norm: Adults 2-4 times a week, 180-270 g serving.

Beef liver

2. Meat (beef, pork, rabbit)

Benefits for raising hemoglobin: Supply of B vitamins and amino acids, this group of substances increases the bioavailability of iron. The metal reacts and is supplemented with meat protein, resulting in the creation of hemoglobin molecules.

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What else is the use of the product: Strengthening bone tissue and improving the functions of the central nervous system, maintaining muscle volume, normalizing the thyroid gland. Meat products satisfy hunger and form a long-term feeling of satiety. The composition is also rich in vitamins PP and H, zinc, phosphorus, selenium, potassium and magnesium.

Approximate norm: The optimal portion is 130-230 g, 2-3 times a week.


3. Chicken and quail eggs

Benefits for raising hemoglobin: Saturation of the body with iron (a 100 g portion contains up to 1.2-2.5 mg of a micronutrient). Quail eggs contain more iron. Vitamins E, group B, potassium, calcium, magnesium stimulate the creation of hemoglobin in the body. For better assimilation, soft-boiled eggs are recommended.

What else is the use of the product: Maintaining or gaining muscle mass, fast satiety with a long lasting effect, strengthening the immune system. This product is needed not only to raise hemoglobin, but also for the central nervous system, vision, heart, blood vessels.

Approximate norm: 1-2 chicken eggs or up to 8 quail eggs daily.


4. Fish caviar (red, black, yellow)

Benefits for raising hemoglobin: Replenishment of the reserve of iron, vitamin B9, omega-3 fatty acids. The complex of these substances will increase the absorption of metal from food up to 95%. The work of the bone marrow, which synthesizes blood, is stimulated. Fish caviar, as a product for hemoglobin, can be used for diseases of the gastrointestinal tract.

What else is the use of the product: Relief of inflammation, normalization of brain functions, strengthening of bones, support of performance. Reception for enhancing immunity, preventing vascular pathologies is no less useful.

Approximate norm: Allowed up to 50 g per day or up to 350 g per week.

Red fish caviar

5. Nuts (pistachios, cashews, walnuts)

Benefits for raising hemoglobin: Provides a supply of a digestible form of iron. Omega-3 and Omega-6 acids, vitamins B, C, A will help to quantitatively raise hemoglobin in the blood.

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What else is the use of the product: Activation of digestion, improvement of functions in the brain, satisfying hunger and feeling of fullness, regulation of cholesterol. Nuts affect immunity, heart and blood vessels, skin, nails, hair no less.

Approximate norm: The standard is 20-30 g of nuts per day, up to 200 g per week.

Cashew nuts

Read also our other selection of products:

6. Buckwheat

Benefits for raising hemoglobin: Enrichment of the body with vitamins B9 and C for better absorption of iron. Iron itself is not less – up to 7 mg per 100 g. At the same time, the process of hematopoiesis improves, namely the creation of erythrocytes.

What else is the use of the product: Lowering blood sugar, blocking cholesterol deposits on the walls of blood vessels, neutralizing inflammation. The benefits of the product are noted not only for hemoglobin, but also for the intestines, metabolism.

Approximate norm: 50-150 g per day in dry form or up to 1 kg per week.


7. Dried fruits (raisins, prunes, dried apricots)

Benefits for raising hemoglobin: Supports the absorption of iron from food. For this, products supply vitamins E, C and group B, glucose. The functions of the bone marrow are activated, more blood cells are produced. Dried fruit fiber improves the functioning of the digestive tract, which increases the bioavailability of iron.

What else is the use of the product: Improvement of the heart with blood vessels, restoration of normal functioning of the central nervous system and immunity, acid-base balance. Dried fruit of any group is good for bones, kidneys, liver, thyroid gland, and metabolism.

Approximate norm: No more than 80-100 g per day or up to 700 g per week.

Dried apricots

8. Dark chocolate

Benefits for raising hemoglobin: Iron saturation. Cocoa beans contain up to 8 mg per 100 g. The product is excellent for raising hemoglobin due to the stimulation of endorphin synthesis. The substances affect the metabolism in relation to vitamins B and D, which are essential for the absorption of iron.

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What else is the use of the product: Improving mood, equalizing blood pressure, strengthening vascular walls, reducing bad cholesterol. Dark chocolate is good for bones, the central nervous system, and physical activity.

Approximate norm: Enough 20-30 g per day or up to 200 g per week.

Dark (bitter) chocolate

9. Berries (rose hips, currants, strawberries)

Benefits for raising hemoglobin: Replenishment of the supply of vitamin C. The substance is provided with the function of improving the absorption of iron. Berries are rich in fiber, which normalizes intestinal activity. Zinc, magnesium and iron itself are equally important, albeit in very small quantities.

What else is the use of the product: Neutralizing free radicals, lowering blood sugar, suppressing hunger centers, helping to lose weight. Berries will help stop inflammation, remove cholesterol, and improve skin condition.

Approximate norm: Every day for 150-300 g, and a week – up to 2 kg.

Berries: raspberries and strawberries

10. Fresh spinach

Benefits for raising hemoglobin: A treasure trove of fiber, vitamins C, E, A, B9 to improve the biosynthesis of iron. There is also a lot of metal in greens – up to 12 mg per 100 grams. To raise hemoglobin, it is better to consume fresh, and combine it with garlic, olive oil. This is an excellent prevention of anemia.

What else is the use of the product: Improving digestive processes and the growth of beneficial microflora in the intestines, strengthening the immune defense. The influence of spinach affects the central nervous system, heart and blood vessels, skin, hair, nails, vision.

Approximate norm: Allowed 100 g per day or up to 700 g per week.


To raise hemoglobin or eliminate anemia, it is not enough to include foods high in iron in the diet. We also need cofactors or substances that are given the function to improve the absorption and absorption of the nutrient. With iron in the diet, you need to increase your intake of vitamins C, B6, B9 and B12, as well as balance the diet on average.

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