Nutrition rules for low hemoglobin — 16 healthy foods and menus for every day

All significant indicators and vital processes of the human body directly depend on the health of the cardiovascular system. The cardiovascular and circulatory systems deliver nutrients through the blood to the cells of the entire body. Thus, the processes of development, growth and renewal of cells of human organs, tissues and systems take place.

One of the most important elements that blood delivers to the cell is oxygen. The ability to nourish the human body is determined by the level of hemoglobin in the blood.

Its level depends on many factors such as, on the one hand, innate and genetically determined, and on the other hand, human-controlled and conditioned by a certain lifestyle, diet, sleep quality, the presence or absence of constant stressful situations, etc.

According to research, reduced hemoglobin levels can be adjusted upward if you include iron-containing foods in the diet and follow other diet rules.

So what kind of nutrition rules should adults and children follow to raise hemoglobin, as well as what kind of lifestyle should they lead?

Recall that in the last material we considered 20 products to increase hemoglobin .

What is the danger of low hemoglobin?

Low hemoglobin levels in the blood cause anemia, or anemia, a condition in which cellular oxygen supply is disrupted. Anemia may indicate the presence of a disease or occur as a result of an improper lifestyle.

Anemia is a condition caused by oxygen deficiency in cells. It can be a marker of a serious illness. An anemia sufferer has pale skin, decreased appetite, is prone to insomnia, frequent mood changes and nervous breakdowns.

The following factors that are not caused by genetic location may contribute to the onset of anemia:

1. Having bad habits: excessive alcohol consumption, smoking, &171;sedentary&187; lifestyle;
2. Improper nutrition: lack of vital elements in food;
3. Poor ecology: living in large cities, near unfavorable structures;
4. Lack of physical activity;
5. Stress .

All of the above circumstances are subject to human desire. First of all, for the treatment of anemia it is necessary to give up bad habits , including those related to improper nutrition.

Eating right means, firstly, to include in your diet foods containing all the elements necessary, including to maintain the level of hemoglobin in the blood at the right level.

Secondly, it means providing a systematic approach to nutrition that ensures eating at the same time every day, and taking into account the individual characteristics of food assimilation by the body.

Diet rules to increase its level

Planning your own diet should be treated as responsibly as possible.

First of all, it is necessary to exclude fast food and the consumption of so-called junk food, junk food with a high fat content, the presence of preservatives and flavor enhancers that can cause diabetes mellitus.

This food is not only harmful and prevents weight loss, but also dulls the taste buds, making them immune to the taste of natural food.

Secondly, it's worth planning your meals for at least one week. It is necessary to plan in such a way that for 7 days the body systematically receives all the substances it needs, vitamins, minerals, trace elements, etc.

Vitamins and minerals can be taken additionally in dosage form , however , the degree of their digestibility even among experts raises serious suspicions. All the same substances can be obtained from food if you approach the issue properly. In addition, it is necessary to establish a diet regime: you need to take food every day at the same time, in different portions and taking into account the body's needs for various substances throughout the day.

It is also necessary to exclude the consumption of foods that cause allergic reactions.

16 allowed products

The products that have a beneficial effect on hemoglobin levels include, first of all, the following groups:

1. Fruits containing iron &8212; preference should be given to natural seasonal fruits, the record holder for the content of useful substances for blood vessels , heart, blood and the whole body &8212; pomegranate, apples, citrus fruits, peaches, apricots, plums, berries, including blackberries, mulberries (mulberry tree), gooseberries, strawberries, blueberries, cranberries, cherries are also very useful; Recall,  10 vegetables and fruits to increase hemoglobin we have reviewed before;
2. Vegetables, melons and root vegetables &8212; special attention should be paid to beetroot , since, according to clinical studies, beetroot juice has properties similar to and superior to high-tech medicines, tomatoes, cucumbers, avocados, pumpkins, watermelons, melons are also useful, but only in season;
3. Greens, salads &8212; it is recommended to add fresh herbs abundantly to food ( parsley , tarragon, coriander &8212; kenza, dill, salads, etc.), this is one of the secrets of Caucasian longevity &8212; greens lowers cholesterol and platelets in the blood, which reduces the likelihood of stroke, heart attack, diabetes, kidney failure and many other diseases, as well as significantly prolongs life;
4. Spices &8212; turmeric , abundantly used in Indian cuisine, has anti-inflammatory and antioxidant properties (preventing the development of cancer), red pepper stimulates the production of endorphins, etc.;
5. Oils &8212; it is especially beneficial for the heart, blood vessels and hemoglobin olive , rice, flaxseed, frying food is also recommended on natural and non-oxidizing oil, grape seed oil is best suited;
6. Dried fruits and nuts &8212; these 2 categories of products are recommended to be combined and consumed, especially indispensable in the cold season, hazelnuts, walnuts, cashews, Brazil nuts, almonds, hazelnuts, it is recommended to combine in such combinations: walnuts &8212; honey, dried apricots &8212; prunes &8212; almonds, dried persimmon or figs &8212; almonds &8212; brazil nuts. Additionally  6 dried fruits to increase hemoglobin will be found in a separate article;
7. Porridge &8212; promote the digestibility of useful substances, for these purposes oatmeal on water is most effective, millet, rice and buckwheat porridge also have a medicinal effect ( buckwheat is a key product for raising hemoglobin , &171; cores&187; buckwheat is shown in unlimited quantities, and it is recommended to consume it in different types, special attention should be paid to green buckwheat, because it is tastier and healthier);
8. Fish &8212; fish consumption is growing, and this is very good, the most useful fish for maintaining hemoglobin levels Pacific salmon (coho salmon, chinook salmon, chum salmon, sockeye salmon, pink salmon, sima) are considered to be at an acceptable level in the blood and to normalize the activity of the cardiovascular system, this is due to the presence of a large amount of fat omega-3 and the lifestyle of salmon, which are not artificially reproduced, but are wild fish that feed only on natural food, other salmon (trout, salmon, trout, whitefish, whitefish, etc.) halibut, tuna, pollock, cod, haddock, herring, sardines, gobies, river and lake fish (it is important to pay attention to the possible presence of parasites, to which freshwater fish species are most susceptible), caviar, seafood (crabs, mussels, shrimp, octopus, squid), seaweed and various algae are also very useful;
9. Dairy Products &8212; natural yoghurts are suitable for dairy products (without fruit filler, since stabilizers and preservatives are used to preserve pieces of fruit), sour cream, cottage cheese, kefir, curdled milk, adults are recommended to choose dairy products with a reduced lactose content, since the body's ability to break down milk sugar decreases with age);
10. Cheese &8212; cheeses should be noted separately, cheeses with noble mold are especially useful, since the enzymes present in them slow down the aging process of the body and promote cellular regeneration, goat cheese and other natural cheeses are also useful;
11. Liver &8212; cod, chicken, turkey, beef, pork, liver of various mammals and fish have different properties. The benefits of the liver for raising hemoglobin is not even questioned;
12. Meat &8212; preference should be given low-fat red meat , grown on natural feeds: mutton, beef, veal, lamb are especially useful, when choosing a bird, take a closer look at turkey, duck and guinea fowl;
13. Chicken, quail eggs &8212; despite the myth rooted in the 20th century about the effect of egg consumption on the development of atherosclerosis of blood vessels, this relationship has not been proven so far and has been subjected to very reasonable criticism, the cholesterol contained in the yolk does not accumulate in the walls of blood vessels, but on the contrary, plays an important role in the life of the body &8212; promotes the production of important hormones and it takes a significant part in the process of cell structure;
14. Green Tea &8212; the consumption of green tea should be treated carefully, drink a little and not too strong, there are many varieties, choosing the right one can be a very exciting and enjoyable process. Still 6 Blood-healthy Teas see here;
15. Coffee &8212; coffee should be drunk black , natural, sugar-free and no more than 3 cups per day: then the positive effect of its consumption will prevail over the benefits for the body, instant coffee should be abandoned, preferring it to ground, grain or freeze-dried;
16. Noble Alcohol &8212; 60 ml of cognac or 175 ml good wine per day will tone the vessels and have a beneficial effect on the health of the nervous system and blood circulation.

Also check out the iron-containing products on the table:

 

5 prohibited products

Products that should be excluded include:

1. Fast food and junk food &8212; it should be completely abandoned;
2. Sweet soda &8212; it contains a huge amount of sugar, and often also carcinogenic substances (preservatives marked &171;e&187; and values 200-299 are especially dangerous, they are used to give the drink yellow and orange colors), if you really want soda, it can be replaced with mineral water with lemon or natural drinks on herbs (tarragon, sayan, etc.) or kvass;
3. Limit sugar intake and salt;
4. Coffee and alcohol are useful only in limited quantities, exceeding the dosage of the drug makes poison and contributes to the development of addiction;
5. Bad habits, smoking has a particularly negative effect on the level of glycated hemoglobin and the work of the cardiovascular and circulatory systems, smokers have a repeatedly increased risk of developing not only anemia, but also much more serious diseases and conditions.

 

Sample menu for every day

The daily menu for increasing hemoglobin levels should, on the one hand, take into account the body's needs to receive certain substances during the day, and on the other, contain products that directly contribute to raising and maintaining a high level of hemoglobin in the blood. The menu for each day should look something like this.

Breakfast

For breakfast, the body needs substances to start the digestive process and provide the body with energy throughout the day.

The ideal option would be a hearty breakfast with oatmeal porridge for better digestibility, a couple of eggs, toast with olive oil and mozzarella, fruit and a cup of espresso.

If such a large breakfast is incompatible with your lifestyle, a small sandwich of whole-grain, yeast-free bread or thin pita bread with vegetables and tuna and a glass of orange juice will do.

Anyway, it is necessary to have breakfast, because otherwise the risk of developing gastritis, ulcers, etc. increases. Even if there is no time for breakfast at all, it is worth drinking a glass of water and eating a small chocolate bar.

Eating eggs daily is not recommended. 2-4 times a week is enough. On another day, a warm salad with chicken liver and walnuts will be an excellent option for breakfast. Buckwheat porridge with milk and jelly will also be an excellent option for breakfast (they won't teach you anything bad in kindergarten).

Lunch

For lunch, the body requires nourishment in order not to burn all the useful substances obtained at the first meal, but to use them for the construction and regeneration of tissues and organs.

Lunch should start with soup or salad with fresh vegetables or seaweed.

You also need to eat a product containing protein and iron. It can be fish or meat according to the above instructions. It is worth supplementing lunch with carbohydrate food that provides the body with energy. Rice is ideal &8212; in addition to nourishing the body, it helps to cleanse blood vessels and elimination of toxins and toxins. Rice can be alternated with lentils, beans, buckwheat porridge, durum wheat pasta, etc.

It is recommended to choose meat, fish, liver, seafood or poultry as the main dish, alternating throughout the week, for example:

• Week 1:

1. Monday &8212; halibut;
2. Tuesday &8212; beef;
3. Wednesday &8212; turkey;
4. Thursday &8212; mutton;
5. Friday &8212; salmon;
6. Saturday &8212; cod;
7. Sunday &8212; duck;

• Week 2:

1. Monday &8212; unloading fruit and vegetable day;
2. Tuesday &8212; steamed veal;
3. Wednesday &8212; salmon;
4. Thursday &8212; turkey cutlets;
5. Friday &8212; pollock;
6. Saturday and Sunday &8212; lamb kebab with herbs, pepper and garlic.

Soups and salads should be alternated during the week.

Of the universally available soups, it should be noted on the positive side:

1. Borscht with beetroot and sour cream in meat or lean broth,
2. Chicken noodle soup &8212; the food of Jewish mothers is also indispensable for colds and other respiratory diseases;
3. Cabbage soup with sorrel;
4. Solyanka (properly cooked);
5. Kharcho soup;
6. Pea soup.

Among salads it is worth choosing:

• Greek;
• Warm salads with liver;
• Eggs with cod liver and onion;
• Salads with avocado and cucumber;
• Beetroot with mozzarella and cashew nuts;

Dinner

Dinner should maximally nourish the body with protein and contain a minimum of carbohydrates, since they can interfere with high-quality healthy sleep and not be used by the body for its intended purpose, but be deposited as excess weight, adversely affecting Cardiovascular health .

Cottage cheese, seafood, fish, meat and fresh vegetables and a glass of weak green tea are suitable. Snacks are recommended to be filled with dairy cheeses, fruits, vegetables, natural cookies, liquid yoghurts and pure natural water.

It is worth paying attention to high-quality Japanese cuisine: the combination of fresh fish, rice and algae is ideal for nutrition, but sushi, rolls and sashimi are often made from second-rate raw materials. The best solution would be to cook sushi at home. Recipes are plentiful on the Internet, and all the necessary ingredients are available in supermarkets (Auchan, Metro).

The Mediterranean diet is also worth mentioning, including an abundance of fish, seafood, fresh vegetables, wine and mineral water. There is no need to give up shish kebab, khinkali, chakhokhbili &8212; they should be combined with an abundance of greens and vegetables, so you will not only ensure maximum benefit from food, but also maximum pleasure.

Useful video

We suggest you to familiarize yourself with the video:

 

Conclusion

It is important to remember that the human body is a complex and interconnected creation, all processes in which have a mutual influence on each other. All problems of the cardiovascular and circulatory systems affect the nervous system, making it more susceptible to stress, which further aggravates the condition of the heart. Problems with hemoglobin content negatively affect digestion, respiration, reproductive and lymphatic systems.

Only a responsible approach to one's own health, preference for a proper lifestyle, rejection of bad habits, taking care of one's own nutrition and physical activity can provide a guarantee of strength, health and good mood. Drink more water, eat right, run in the morning or in the evening, start the day with a smile and a good workout &8212; be healthy and happy!