What should I eat to increase hemoglobin

Food for anemia

When the number of red blood cells decreases and the level of hemoglobin in the blood falls below normal, the levels of oxygen in the body decrease. As a result, the heart rate is increased in order to provide the organs with sufficient oxygen. As a result, the body is already stressed when it is resting and reaches its limits more quickly.

Fatigue, shortage of air, headache (especially during physical exertion), general weakness, tingling in the hands and legs, and difficulty concentrating are typical symptoms of anemia.

Anemia can have a number of causes. Increased blood loss during menstrual bleeding, pregnancy, kidney disease, and hormonal imbalances are common causes. But worms in the stomach and intestines as well as a lack of iron, vitamin B12 and folic acid are frequent triggers of this disease.

In order for our body to be supplied with oxygen around the clock, it needs sufficient hemoglobin. Hemoglobin is an important part of the red blood cells and gives the blood its red color. It consists of proteins and iron molecules that are provided to the body from various foods.


Beans and lentils are high in iron. Iron is an integral part of hemoglobin, which transports oxygen from the lungs to all body cells. As a result, organs and brain are supplied with more vitality and concentration is improved.

Important note: beans contain phytic acid, which blocks the absorption of iron. The best way to reduce phytic acid levels is to soak the beans in warm water overnight before cooking.


Eggs provide the body with many nutrients that are lost in anemia. They are rich in proteins and iron, which are necessary for the formation of hemoglobin. The egg yolk, in particular, is a good source of iron. The protein in turn contains substances that interfere with the absorption of iron.

Nuts and seeds

Peanuts, pistachios, sesame seeds, flax seeds and pumpkin seeds are high in iron. In addition, there are a number of valuable vitamins that support iron absorption, have a positive effect on cell processes and stimulate digestion.

Nuts and seeds go well with morning muesli or serve as an energy-rich snack between meals. Tip: Oatmeal is also rich in iron. The combination of oat flakes and nuts / seeds in muesli provides the body with a good iron content in the morning.

Note: Oatmeal and nuts / seeds should be soaked for at least 12 hours before consumption to reduce phytic acid.

Goji berries

Goji berries are among the foods richest in vitamin C worldwide. They contain 500 times more vitamin C than oranges and have powerful antioxidant properties. Their high vitamin C content helps the body to absorb iron better, supports recovery phases and strengthens the immune system.

Just 10 grams of goji berries a day are enough to provide the body with high-quality vitamin C.


Beetroot provides a lot of iron, vitamin C and antioxidant phytochemicals. Beetroot works exceptionally well against anemia. It supports the formation of hemoglobin, helps restore and reactivate red blood cells, and improves the body's oxygen supply. Their high iron content also helps cleanse the body of harmful toxins.

Fresh beetroot goes very well in a salad, as an ingredient in the smoothie or freshly made beetroot juice.


Spirulina provides 2300% more iron than spinach, 300% more calcium than whole milk and 375% more protein than tofu. Spirulina is one of the top iron suppliers. Just 10 grams of spirulina cover around 70% of the minimum daily iron requirement.

Especially with heavy blood loss during menstruation or childbirth, spirulina supports the formation of hemoglobin and improves the transport of oxygen in the body.

Spirulina is available in powder form and pellets and can simply be drunk mixed in water.


Pomegranates provide a special nutrient complex, which is very beneficial in anemia. They're high in iron, vitamins A, C, and E, and they're rich in potassium and fiber. They support the formation of hemoglobin in the blood, improve blood flow and help alleviate anemic symptoms such as fatigue, dizziness, weakness and hearing loss.

Spices and herbs

Karmadom, dried parsley, spearmint, dried sorrel, cinnamon, thyme and dried nettles are among the highest sources of iron. Most herbs and spices are also very rich in vitamin C, which helps our bodies absorb iron.

Most herbs go very well as an ingredient in soups, stews or taste good as freshly made tea.

Note: Herbs and spices exceed the iron content of most foods in moderation. Herbs and spices are usually only consumed in small amounts and should therefore only be seen as good iron supplements.

If we integrate these foods into our diet, the body is supported to form new hemoglobin, which binds to the red blood cells and supplies the body with oxygen. In addition to these foods, it is important to drink enough water, soak up some sunshine every day, and get enough exercise.

Note: Beverages containing caffeine, such as coffee and teas, interfere with iron absorption and should be avoided.

With the right tips

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