A natural way to help manage low hemoglobin levels is to eat foods that can help increase hemoglobin levels, including beef, red beans, spinach, beetroots, and oranges.
Low hemoglobin levels mean the body may not receive enough oxygen, which can trigger fatigue, shortness of breath, and even chronic health problems. Normal hemoglobin levels are around 12 g/dL or higher for adult women and 13 g/dL or higher for adult men.
These food selections contain iron and other nutrients that can help optimize iron absorption in the body. Discover the complete list of foods to increase hemoglobin levels below!
Foods to Consume to Increase Hemoglobin Levels
Foods containing iron, folate, vitamin B12, and vitamin C can help increase hemoglobin levels and support optimal iron absorption, including the following:
1. Beef Liver
Each 100 g of beef liver contains 6.5 mg of heme iron, which is known to be more easily absorbed by the body and used to produce hemoglobin. Try to cook beef liver into a healthy dish, such as serving it with steamed rice.
2. Red Meat
Red meat can be a good food option for increasing hemoglobin levels, as it contains around 3 mg of iron per 100 g.
Iron in red meat is easier to absorb compared to iron from some other types of food.
To enjoy the benefits optimally, it is suggested to cook red meat at moderate temperatures, such as grilling or frying.
3. Fish
Various types of fish, such as tuna, salmon, and sardines, are great options to help increase hemoglobin levels due to their iron content.
Each 100 g serving of tuna contains 2 mg of iron, while sardines contain around 1 mg.
Try to steam the fish to retain its nutritional value.
4. Clams
Many types of shellfish contain high levels of iron, including oysters. Oysters contain around 5–9 mg of iron per 100 g. Meanwhile, the iron content in other types of clams may be higher or lower.
Interestingly, iron in clams is heme iron, which is more easily absorbed by the body, similar to beef liver.
To reap the benefits optimally, cook the clams by boiling or steaming them.
5. Red Beans
Red beans can also help increase hemoglobin levels and prevent anemia thanks to their high content of fiber, carbohydrates, protein, potassium, vitamin K, folate, and iron.
Aside from supporting red blood cell health, red beans also offer other benefits, including helping control body weight, reducing bad cholesterol (LDL) levels, and maintaining stable blood sugar levels.
6. Spinach
This green vegetable, which is often cooked into soup, contains approximately 3 mg of iron and folate per 100 g.
Although its non-heme iron is less easily absorbed by the body, spinach also contains vitamin C, which can assist with iron absorption and help support healthy hemoglobin levels.
7. Beetroots
For people with anemia, beetroots are often recommended because they contain nutrients, including iron, that can help support healthy hemoglobin levels.
In addition to being beneficial for red blood cells, beetroots are also rich in fiber, which supports digestive health.
Beetroots are also high in potassium, which plays an important role in maintaining healthy blood pressure levels.
8. Brown Rice
Opting for brown rice instead of white rice for daily consumption can be a good choice if you want to increase your hemoglobin levels.
Brown rice has other benefits, including helping control blood cholesterol, and each 100 g of brown rice contains approximately 0.5 mg of iron.
Read also: Recommended Fruit Juice for Low Blood Sugar
9. Dark Chocolate
Dark chocolate with a cocoa content above 80% contains around 3.3–3.5 mg of iron per 20 g, making it a healthy snack to help support hemoglobin levels.
Dark chocolate is also tasty and can provide nutrients that support overall health. This type of chocolate also contains additional nutrients, such as prebiotic fiber and antioxidants that are good for the body.
10. Tofu
Tofu is widely available and popular as a food option for supporting healthy hemoglobin levels. Each 100 g of tofu contains 3.5 mg of iron.
To reap the benefits and nutrients optimally, it is best to cook tofu by steaming or boiling instead of frying it.
11. Broccoli
A 91 g serving of broccoli contains important nutrients to help with iron absorption, such as 81 mg of vitamin C.
In addition, this vegetable also contains 1 mg of iron and 57 mcg of folate, making it a good combination of nutrients to help support healthy hemoglobin levels.
12. Oranges
The high vitamin C content in oranges helps increase the amount of iron absorbed by the body, which can support healthy hemoglobin levels.
The absorption and utilization of iron are also supported by vitamin A and beta-carotene in oranges.
It is important to eat foods that can help support healthy hemoglobin levels, such as spinach, red meat, and oranges.
However, maintaining adequate hydration is also important for supporting overall health and body metabolism.
To ensure that you and your family are well-hydrated, it is a good idea to have AQUA gallons ready at home. Why AQUA DULU? Because not all water is AQUA.
AQUA is naturally filtered through layers of mineral-rich rocks and processed without direct human contact, while also undergoing more than 400 quality control checks before distribution.
Hence, each sip of AQUA always feels fresh. AQUA also stays naturally cool even without refrigeration, ready to accompany you during various activities.
By providing AQUA Sejuk Alami at home, you can help meet your family's hydration needs and have a chance to win various prizes through the AQUA 100% Untung program.
You can participate by purchasing an AQUA Gallon at a nearby store and checking the back of the gallon cap to find the unique code.
Make sure to always meet your daily hydration needs and become part of the SehatAQUA Family today! AQUA 100% Pure, 100% Indonesian, and 100% Halal.
