Top 8 fish species for increasing hemoglobin in human blood

It is believed that hemoglobin increases meat best, in particular beef, pork, as well as offal (liver, lungs, kidneys).

But in many diseases of the cardiovascular system, such meat is contraindicated, therefore, fish is much better suited to increase hemoglobin levels, since it contains – easily digestible fats with low cholesterol content.

But which seafood varieties are better suited for raising hemoglobin? What kind of trace elements contribute to this?

Why is it good for hemoglobin?

Everything is very simple – fish and any other seafood contain omega-3 and omega-6 unsaturated fatty acids. They, in turn, have the best effect on improving the bioavailability of iron and other metals necessary for the human body.

That is, the inclusion of fish in the diet Helps the body get more iron from food , namely this element is the main hemoglobin.

Also Omega-3s thin the blood .

Along with fish, nutritionists recommend including seafood such as seaweed, shellfish, shrimp, oysters, red and black caviar in the diet – they contain a large amount of iron. For example, in the same caviar there is about 5 mg of iron, and an adult needs only 8-15 mg per day.

8 most effective types

In fact, the benefits in terms of raising hemoglobin levels directly depend on the content of omega-3 unsaturated fatty acids. And there are more of them in fatty fish varieties. Therefore, the following varieties are the best for increasing hemoglobin:

1. Lamprey. Is a fairly fatty fish, while about 30% of all fat is unsaturated fatty acids. In addition, lamprey is easily digestible, it is allowed to be included in a "gentle" diet, including during rehabilitation after a heart attack. Lamprey is recommended to be consumed steamed (cooking in a steamer).
2. Pacific halibut. Is quite rare, and therefore expensive fish, which is quite rare in cafes in the Russian Federation. Omega-3 unsaturated fatty acids in halibut are only slightly less than in lamprey. It is considered the most healthy fish for the cardiovascular system . It is better to use it fried in the form of a steak (lightly fried).
3. Ugra. Approximately 25% of the fat contained in it is also unsaturated fatty acids, including omega-3 and omega-6. However, many people may not like the specific taste of this fish. Cooks recommend cooking it on an open fire with preliminary pickling – this removes the bitterness.
4. River eel. Many people do not like this fish, however, of the varieties common in the CIS countries, it contains the most omega-3 acids. Up to 5.6 grams of unsaturated fatty acids per 100 grams. It can be used for cooking fish soup or for canning. Eel &8212; extremely healthy fish for the brain .
5. Salmon. And if you use it to increase hemoglobin, then you must eat fresh meat, so those who live near Kamchatka are lucky. But vacuum–packed salmon is less useful in this regard - omega-3 acids are able to break down into simpler lipids during long-term storage.
6. Atlantic mackerel. Contains up to 2.5 grams per 100 grams of meat, which is almost the same as in salmon. It is also a dietary supplement with a relatively low fat content, which is excellent for the prevention of cardiovascular diseases. It is better to eat boiled, but such fish is suitable for almost any culinary processing.
7. Trout. Contains up to 2 grams of omega-3 per 100 grams of meat. It contains a minimum of fat, so it is perfect for dietary nutrition. Interestingly, you can even eat trout fresh. The main thing is to pre–stand in the cold for 3 to 5 hours. Another feature of trout is that it contains up to 1.5 mg of iron per 100 grams. Therefore, it is the best option if hemoglobin is lowered against the background of iron deficiency.
8. Sprat. Oddly enough, it has no less omega-3 than salmon. However, the indicator ranges from 1.5 to 3 grams per 100 grams (and depends on where exactly the sprat was caught). It is better to use it smoked (cooked by cold smoking).

Use during pregnancy

During pregnancy, doctors recommend eating salmon. Moreover, not only because of the high content of omega-3 acids, but also because such fish contains a sufficiently large amount of folic acid - it is necessary for the production of female sex hormones (with which the pregnancy process is controlled, the timely maturation of the fetus).

Red salmon caviar is even better in this regard, although it is quite expensive.

It is also known that Omega-3 acids are useful for depression .

Other iron-containing products (table)

Also check out other foods with a high iron content (mg per 100 grams):

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Useful Video

We recommend watching the video:

 

Conclusion

In total, for the rapid normalization of hemoglobin content, preference should be given to fatty fish varieties, since they contain the most omega-3 unsaturated fatty acids, which help the body absorb iron.

The most omega-3 is found in lamprey, and of the common fish species in the CIS countries – in eel, salmon. During pregnancy, salmon should be preferred, since it also contains folic acid.