How do you reverse low hemoglobin?

Add these foods to your diet to get more iron and help fight iron deficiency anemia: Leafy greens. Leafy greens, especially dark ones, are among the best sources of nonheme iron. ... Meat and poultry. All meat and poultry contain heme iron. ... Liver. ... Seafood. ... Fortified foods. ... Beans. ... Nuts and seeds.

healthline.com - Best Diet Plan for Anemia - Healthline

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Do they align with the current body of scientific evidence? Assess the brand: Does it operate with integrity and adhere to industry best practices? We do the research so you can find trusted products for your health and wellness. Read more about our vetting process. Anemia happens when your body doesn’t have enough healthy red blood cells. The condition is mainly caused by blood loss, the destruction of red blood cells, or your body’s inability to create enough red blood cells. There are many types of anemia. The most common type is iron deficiency anemia. Red blood cells contain a protein called hemoglobin. Hemoglobin is full of iron. Without sufficient iron, your body can’t make the hemoglobin it needs to create enough red blood cells to deliver oxygen-rich blood throughout your body. A lack of folate and vitamin B-12 may also impact your body’s ability to make red blood cells. If your body can’t process B-12 properly, you may develop pernicious anemia. A diet rich in iron, B vitamins, and vitamin C like the plan below is important if you have anemia. Be sure to talk to your healthcare provider about supplements as well. Anemia diet plan Anemia treatment plans often include dietary changes. The best diet plan for anemia includes foods rich in iron and other vitamins essential to hemoglobin and red blood cell production. It should also include foods that help your body absorb iron better. There are two types of iron in foods: heme iron and nonheme iron. Heme iron is found in meat, poultry, and seafood. Nonheme iron is found in plant foods and foods fortified with iron. Your body can absorb both types, but it absorbs heme iron more easily. The Recommended Daily Allowance (RDA) for iron is 10 milligrams (mg) for men and 12 mg for women. Although anemia treatment plans are individualized, most require 150 to 200 mg of elemental iron daily. You’ll likely need to take prescription iron or an over-the-counter iron supplement until your levels are replenished. Add these foods to your diet to get more iron and help fight iron deficiency anemia: 1. Leafy greens Leafy greens, especially dark ones, are among the best sources of nonheme iron. They include: spinach

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kale

collard greens

dandelion greens

Swiss chard Some leafy greens such as Swiss chard and collard greens also contain folate. A diet low in folate may cause folate deficiency anemia. Citrus fruits, beans, and whole grains are good sources of folate. When eating dark, leafy greens for iron, there’s a catch. Some greens high in iron, such as spinach and kale, are also high in oxalates. Oxalates can bind with iron, preventing the absorption of nonheme iron. So while it’s beneficial to eat your greens as part of an overall anemia diet, don’t depend on them solely to treat the condition. Vitamin C helps your stomach absorb iron. Eating leafy greens with foods that contain vitamin C such as oranges, red peppers, and strawberries may increase iron absorption. Some greens are good sources of both iron and vitamin C, such as collard greens and Swiss chard. 2. Meat and poultry All meat and poultry contain heme iron. Red meat, lamb, and venison are the best sources. Poultry and chicken have lower amounts. Eating meat or poultry with nonheme iron foods, such as leafy greens, along with a vitamin C-rich fruit can increase iron absorption. 3. Liver Many people shy away from organ meats, but they’re a great source of iron. Liver is arguably the most popular organ meat. It’s rich in iron and folate. Some other iron-rich organ meats are heart, kidney, and beef tongue. 4. Seafood Some seafood provides heme iron. Shellfish such as oysters, clams, scallops, crabs, and shrimp are good sources. Most fish contain iron. Fish with the best levels of iron include: canned or fresh tuna

mackerel

mahi mahi

pompano

fresh perch

fresh or canned salmon Shop for canned tuna online. Although canned sardines are good sources of iron, they’re also high in calcium. Calcium may bind with iron and reduces its absorption. Foods high in calcium shouldn’t be eaten at the same time as iron-rich foods. Other examples of calcium-rich foods include: dairy milk

fortified plant milks

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yogurt

kefir

cheese

tofu

5. Fortified foods Many foods are fortified with iron. Add these foods to your diet if you’re a vegetarian or struggle to eat other sources of iron: fortified orange juice

fortified ready-to-eat cereals

foods made from fortified refined flour such as white bread

fortified pasta

foods made from fortified cornmeal

fortified white rice

6. Beans Beans are good sources of iron for vegetarians and meat eaters alike. They’re also inexpensive and versatile. Some iron-rich options are: kidney beans

chickpeas

soybeans

black-eyed peas

pinto beans

black beans

peas

lima beans Shop for canned beans.

7. Nuts and seeds Many types of nuts and seeds are good sources of iron. They taste great on their own or sprinkled on salads or yogurt. Some nuts and seeds that contain iron are: pumpkin seeds

cashews

pistachios

hemp seeds

pine nuts

sunflower seeds Find raw pumpkin seeds, raw cashews, and raw pine nuts online. Both raw and roasted nuts have similar amounts of iron. Almonds are also a good source of iron. They’re great as part of a healthy eating plan, but since they’re also high in calcium, they may not increase your iron levels that much.

healthline.com - Best Diet Plan for Anemia - Healthline