How to Increase Hemoglobin with Iron Rich Foods in Your Diet

Haemoglobin is a protein found in red blood cells that is responsible for carrying oxygen from the lungs to the other parts of the body. Low levels of haemoglobin can lead to various symptoms and health complications, such as fatigue, weakness, and, in severe cases, anaemia.

To prevent this and maintain your health, one of the best ways to boost haemoglobin levels is to consume iron-rich foods. Read on to find out how to increase haemoglobin through your diet, the food sources, and how you can prepare iron-rich meals to keep your body energized! 

Role of Iron in Haemoglobin

Haemoglobin is an iron-containing protein found in red blood cells that gives the blood its red colour. Its primary role in the blood is to transport oxygen from the lungs to the rest of the body through the red blood cells. Apart from that, it also carries carbon dioxide from the body back to the lungs, where it leaves the body as we exhale. 

Iron is needed in the body to produce haemoglobin, which is why a constant need for iron is essential. A deficiency of iron leads to low haemoglobin levels, resulting in health complications such as anaemia. 

Top Iron Rich Meat and Foods 

While iron can be stored in the body, it can’t be made in the body; hence, it is important to consume iron-rich meat and food. There are two forms of iron: heme iron, which is found in meat like poultry and fish, and non-heme iron, found in plants. Heme iron is most readily absorbed by the body. Below is a list of the top foods that contain high iron:

• Red meat – Beef, pork and lamb
• Poultry – Chicken and turkey
• Seafood – Salmon, sardine, tuna, and oysters
• Leafy greens – Spinach and kale
• Legumes – lentils and beans
• Seeds – pumpkin seeds and sesame seeds

 

How to Build and Maintain Hemoglobin Naturally

There are ways you can increase haemoglobin naturally apart from eating iron-rich foods. Here are some habits you can incorporate to increase haemoglobin naturally in your body:

• Pair iron-rich foods with vitamin C-rich foods such as citrus fruits and bell peppers, as vitamin C is known to help with the absorption of iron.
• Consume folate-rich foods as folate is known to be crucial for haemoglobin production in the blood.
• Avoid iron blockers or food that blocks your body’s ability to absorb iron such as food high in calcium and polyphenols like coffee and tea. 
• Stay physically active to improve blood circulation and oxygen delivery throughout your body.

How to Increase Haemoglobin Through Diet

To increase haemoglobin through diet, focus on consuming a diet with a mix of both heme and non-heme iron sources in your meals.

• Start your day with breakfast, consuming fresh fruits and cereal fortified with iron.
• Add a good amount of lean meats such as beef or chicken, to your lunch or dinner.
• On some days, add seafood like salmon, sardine or tuna to your meals.
• Include leafy green vegetables that are high in iron such as spinach and kale, in your daily meals. 
• Add vitamin C food sources like citrus fruits, berries and bell peppers to your meals to increase iron absorption.

Iron-Rich Meat-Based Diet Recipes

Here are two iron-rich, meat-based diet recipes that you can try at home using beef and lamb cuts.

1. Balsamic, Mint and Rosemary Lamb Chops with Quinoa Salad

These lamb chops would be the perfect weekend dinner at home with your loved ones! With a few fresh ingredients such as mint leaves, rosemary, quinoa and other simple ingredients, you can make this flavourful, iron-rich meal right in the comfort of your own home in less than an hour! 

Full Recipe: Balsamic, Mint and Rosemary Lamb Chops with Quinoa Salad Recipe

2. Beef Pepper Steak

Another iron-rich meat-based meal you can easily cook at home is a delicious, mouth-watering beef pepper steak. It only takes 10 minutes of prep time and 30 minutes to cook this meal. 

Full Recipe: Beef Pepper Steak Recipe

 

Healthy Cooking Methods for Iron-Rich Meats

There are several healthy cooking methods for iron-rich meats. This includes slow cooking, pressure cooking and pan-searing. These types of cooking methods prioritize low temperatures and moist heat to maximize nutrient retention and minimize the formation of harmful compounds. To further increase your iron intake, cook your meat using cast-iron cookware!

• Slow cooking:  This method involves cooking meat at a low temperature over a long period of time. This helps to break down connective tissue in the meat, resulting in a flavourful and tender meat.
• Pressure cooking: This cooking method uses moist heat and high pressure to cook food quickly. Pressure cooking is gentle and helps preserve the nutrients. It leaves the meat hot and juicy.
• Pan-searing: Pan-searing the meat involves cooking the surface of the meat at high temperatures to achieve a crispy, brown exterior while also maintaining the tenderness of the meat. This also helps in retaining nutrients like iron in the meat. 

Boost your Haemoglobin with Iron-Rich Meat From The Meat Club!

One of the best ways to boost your haemoglobin levels is to consume foods that contain high iron such as red meat, poultry, seafood, leafy greens and legumes. Pair your meat with nutrient-dense sides such as fruits, vegetables and seeds that contain vitamin C, folate and B12 to support the absorption of iron into your body.

If you’re looking for high quality meats in Singapore, explore premium and fresh meat options at The Meat Club for your next cooking adventure. From chicken to different juicy beef cuts, we have a wide selection of fresh meat to choose from. Don’t forget to check out our list of recipes you can try for a hearty meal at home with your loved ones!