Hemoglobin and your health
Did you know? Most of the iron in your body is found in the hemoglobin molecule of your red blood cells. For the safety of both donor and patient, your hemoglobin level must be at least 12.5 g/dL to give blood. The most common causes of a low hemoglobin count are a low-iron diet, frequent blood donation, and menstrual blood loss. Other less likely but more serious causes of low hemoglobin include arthritis, diabetes, kidney disease, stomach ulcers, colon cancer, medications, and other diseases of the digestive tract. Consult your doctor if you want to rule out these possibilities.
The best way to get enough iron is to have a healthy, well-balanced diet. Heme iron, found in meat, fish, and poultry is more easily absorbed by the body than non-heme iron, which is found in plant sources. The absorption of iron from non-heme sources is enhanced when vitamin C is eaten at the same meal or snack. Conversely, some foods hinder the absorption of iron.
Boost your hemoglobin count with these sources of heme iron:
- beef
- chicken
- tuna
- pork
- lamb
- shrimp
- halibut
- oysters
These sources of non-heme iron are a big help, too:
- Cream of Wheat
- beans
- nuts
- cooked spinach, asparagus, and green beans
- potatoes
- avocado
- dried apricots
- dates
- raisins
- whole wheat bread, cereals, and pastas
- breads fortified with extra iron
- iron supplements
- anything prepared in iron cookware
These sources of vitamin C help your body absorb non-heme iron:
- citrus fruits
- tomatoes
- red or green bell pepper
- kiwi
- grapefruit juice
- broccoli
- strawberries
- cantaloupe
- papaya
These foods will hinder your body’s ability to absorb iron:
- coffee
- tea (even decaffeinated)
- dairy products
- foods high in dietary fiber
- wine
- beer
- colas
- calcium supplements