Hemoglobin is a protein in your red blood cells that is responsible for carrying oxygen from your lungs to all the tissues in your body. Low blood hemoglobin levels indicate you may suffer from lack of oxygen, which is associated with tiredness, fatigue, dizziness, headache, shortness of breath, lack of energy, coldness in your hands and feet, and arrhythmia. If you suspect you suffer from low hemoglobin, contact your doctor about a hemoglobin test.
Causes
Low hemoglobin can be caused by many health conditions including cancer, anemia, enlarged spleen, hypothyroidism and kidney disease, some medications, heavy menstrual periods and frequent blood donation. In addition, a poor diet that lacks essential minerals and vitamins, especially iron, can lead to low hemoglobin counts.
Iron
If your low hemoglobin count is caused by an iron deficiency or blood loss, which leads to iron loss from your body, you can improve your hemoglobin levels by ensuring a proper iron intake. Your body uses iron to make hemoglobin, and lack of iron-rich foods or reduced iron absorption can lead to inadequate hemoglobin production.
Diet
Ensure your iron intake by eating iron-rich foods such as beef, chicken, oysters, shrimp and tuna. In addition, molasses, raisin bran cereal, raisins, prune juice, potato skins and cashew nuts are good sources of iron. Legumes such as beans, lentils and peas also contain iron, but it is poorly absorbed due to the phylate content of these foods.
Vitamin C
Besides ensuring your iron intake, make sure you are getting the proper amount of vitamin C that helps your body absorb iron. Vitamin C can be found in many plant-based foods, such as citrus fruits, strawberries, orange juice, cantaloupe, kiwi fruit red peppers, tomatoes and broccoli.
Foods to Avoid
Some foods prevent absorption of iron and should not be eaten together with iron-rich foods. Do not consume phylate-containing foods, such as legumes, grains and rice, with iron-containing foods, as this can reduce iron absorption by 50 percent. Phylate-containing legumes are high in iron themselves, however, only 2 percent of the iron may be absorbed to the body. In addition, avoid eating iron-rich foods together with polyphenol-containing foods such as fruits, vegetables, tea, wine and coffee. If you eat polyphenol-containing foods with iron, also consume vitamin C, which can reduce the negative effect that polyphenols have on iron absorption.
Intake
Daily iron needs differ with age and sex. The Linus Pauling Institute recommends that men 19 years and older get 8 mg of iron every day. The recommended intake for women differs with age and is 18 mg for women 19 to 50 years old, and 8 mg for women 51 years or older.
References
- MayoClinic.com; Low Hemoglobin Count; March 2010
- National Heart, Lung and Blood Institute; What Is Iron-Deficiency Anemia?; April 2011
- Oregon State University Linus Pauling Institute; Iron; Jane Higdon, Ph.D.; August 2009
- "The American Journal of Clinical Nutrition"; Polyphenols: Food Sources and Bioavailability; Claudine Manach, et al.; May 2004
