Hemoglobin is an essential protein in the blood that helps transport oxygen from the lungs to the rest of the body’s cells. It also carries carbon dioxide waste from the cells to the lungs to be exhaled.

Hemoglobin levels below the normal range can lead to anemia, which affects about 25% of the global population. Anemia can cause fatigue, weakness, shortness of breath, and even cognitive dysfunction, among other symptoms. The good news is that certain vegetables can help improve hemoglobin production, especially those rich in iron, folate, and vitamin C.

Here are seven vegetables worth adding to your diet to boost your hemoglobin levels.

1. Spinach

Spinach is a nutritional powerhouse that’s rich in iron, folate, and vitamin C, which are all vital for hemoglobin production. One cup of cooked spinach contains about 6.4 mg of iron, 263 mcg of folate, and 17 mg of vitamin C.

Eating spinach regularly can also help prevent hemolytic anemia, a condition that causes the destruction of red blood cells. Research suggests that the nitrate in spinach can boost the production of nitric oxide, a compound that widens blood vessels and improves blood flow, thus enhancing oxygen delivery to the body’s tissues.

2. Kale

Kale is another leafy green that’s high in iron, folate, and vitamin C. One cup of raw kale contains about 1.1 mg of iron, 19 mcg of folate, and 80 mg of vitamin C.

Kale also contains antioxidants that can help protect against oxidative stress, a phenomenon that can damage red blood cells and lower hemoglobin levels. Studies suggest that kale’s glucosinolates may help prevent iron-deficiency anemia by improving iron absorption and utilization in the body.

3. Broccoli

Broccoli is a cruciferous vegetable that’s packed with nutrients, including iron, folate, and vitamin C. One cup of cooked broccoli contains about 1 mg of iron, 84 mcg of folate, and 57 mg of vitamin C.

Broccoli also contains compounds like sulforaphane that have anti-inflammatory and antioxidant properties. Research shows that sulforaphane can stimulate the activity of a gene that regulates hepcidin, a hormone that helps regulate iron absorption and utilization in the body.

4. Beetroot

Beetroot is a root vegetable that’s rich in iron, folate, and betalain pigments that give it its distinctive color. One cup of cooked beetroot contains about 1.1 mg of iron, 136 mcg of folate, and several antioxidants.

Beetroot can enhance nitric oxide production in the body, which can improve blood flow and oxygen delivery to the cells. The nitrates in beetroot can also help lower blood pressure and reduce the risk of cardiovascular disease.

5. Carrots

Carrots are a crunchy, sweet vegetable that’s loaded with beta-carotene, a precursor of vitamin A, as well as vitamin C and folate. One cup of chopped carrots contains about 0.3 mg of iron, 24 mcg of folate, and 8 mg of vitamin C.

Carrots can boost red blood cell production and protect them from oxidative damage due to their antioxidant and anti-inflammatory compounds. In addition, carrots can improve gut health and immune function due to their high fiber and phytochemical content.

6. Sweet Potatoes

Sweet potatoes are a nutritious root vegetable that’s rich in beta-carotene, vitamin A, and vitamin C, as well as potassium and fiber. One cup of mashed sweet potatoes contains about 0.6 mg of iron, 23 mcg of folate, and 24 mg of vitamin C.

Sweet potatoes can enhance hemoglobin levels and red blood cell production due to their iron and folate content. Moreover, sweet potatoes have a low glycemic index, which means they can help regulate blood sugar levels and lower the risk of diabetes and related disorders.

7. Tomatoes

Tomatoes are a versatile fruit that’s a good source of vitamin C, folate, and lycopene, a potent antioxidant that gives them their signature red color.

One cup of chopped tomatoes contains about 1 mg of iron, 27 mcg of folate, and 23 mg of vitamin C. Tomatoes and their products like tomato sauce and juice can help fight inflammation, lower cholesterol, and reduce the risk of cancer and heart disease.

Some studies suggest that tomatoes and their lycopene can improve iron absorption and utilization in the body.

Conclusion

Vegetables are a great way to increase hemoglobin levels and support overall health and wellbeing.

Incorporating these seven vegetables into your daily diet can provide you with essential nutrients like iron, folate, and vitamin C, which are crucial for hemoglobin production and red blood cell function. So go ahead and add some spinach to your smoothie, kale to your salad, or beets to your roasted veggies. Your body will thank you for it.