Haemoglobin helps to produce healthy blood and healthy blood flow to the cells throughout the body. It keeps the cells oxygenated and delivers iron to the tissue. Vitamin C is needed to properly process iron in the body. Iron levels and foods high in iron help to keep the haemoglobin levels high. A healthy well rounded diet that includes plenty of fruit and vegetables is recommended.
Haemoglobin
Haemoglobin contains proteins that carry iron and oxygen to the cells throughout the body. When the haemoglobin levels are down in the body, it can lead to anemia. The symptoms of anemia include fatigue and dizziness and are often accompanied by a low iron count in the body. Increasing iron levels can often assist in balancing haemoglobin levels, as can an increase in vitamin B9 and B12. These are the vitamins responsible for healthy blood cell development.
Iron
Foods that are high in iron help to increase haemoglobin levels in the body. These irons may come from animal foods such as clams, oysters, muscles, pork liver, chicken liver and beef liver along with beef, shrimp, sardines and turkey. Non-meat sources of iron are beans, lentils, enriched cereals and pasta, as well as green vegetables, eggs, nuts and prune juice.
Vitamin C
Vitamin C is needed in order to properly absorb iron. It is also responsible for repairing tissues is the body. Vitamin C is an antioxidant that helps protect the body from toxins and chemical pollutants. Vitamin C is not produced in the body, so it needs to be consumed through food. It is also unable to be stored in the body; excess amounts are passed through the urine. Vitamin C needs to be consumed throughout the day every day.
Fruit and Vegetables
Vitamin C is reported to be found in all fruits and vegetables to some degree. Citrus fruits contain high amounts along with broccoli, tomatoes, green and red peppers, strawberries, leafy greens and cantaloupe. Papaya, mango and kiwi fruits are also very high in vitamin C and many varieties of berries include high amounts of vitamin C, including cranberries, raspberries and blueberries.
Quantity
The quantity of iron and vitamin C needed may vary from person to person depending on lifestyle. Wine, caffeine, tobacco and alcohol can affect the levels of iron and vitamin C in the body and those who consume any of these may need to include a little extra vitamin C, B9 and 12 as well as increase iron intake. 200 mg of vitamin C is recommended by many health experts, and 8 mg of iron is recommended for the average person. The amount should be increased for those who are pregnant or menstruating.
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