5 formas de aumentar tus niveles de hierro en sangre

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Para aumentar los niveles de hierro en sangre también debemos evitar aquellas combinaciones de alimentos que dificulten su absorción e incrementar la de otros que la favorezcan.

El hierro es un oligoelemento fundamental para la formación de la hemoglobina y de los glóbulos rojos. Por ello, tener los niveles de hierro en sangre correctos es vital para un organismo sano. 

Cuando bajan los niveles de hierro en la sangre, la falta de oxígeno en los tejidos provoca debilidad, cansancio y enfermedades como la anemia. Si tu médico te ha dicho que tienes deficiencia de hierro, sigue sus indicaciones y, si el profesional así lo recomienda, sigue estos consejos que vamos a compartirte a continuación.

1. Consume alimentos ricos en hierro

Para mantener los niveles de hierro en la sangre óptimos, es necesario mantener una dieta equilibrada y sana. 

La principal causa del bajo nivel de hierro en sangre suele ser la mala alimentación. Al ser el hierro un mineral, lo podemos hallar de manera natural en los alimentos, tanto de origen animal, como de origen vegetal. 

  • El hierro proveniente de los alimentos de origen animal es el que el organismo absorbe más fácilmente. Su principal fuente son las carnes (especialmente las rojas). 
  • El hierro obtenido de los alimentos vegetales se absorben en una cantidad muy baja, aunque igual es buena idea consumirlos. Las mejores opciones son las legumbres, hortalizas de hojas verdes y los frutos secos.
Consume alimentos ricos en hierro

2. Aumenta tu consumo de alimentos ricos en vitamina C

Para que el hierro sea absorbido por el organismo, se debe transformar en ferritina. Este proceso ocurre por la acción del jugo gástrico, que contiene ácido clorhídrico y la presencia de vitamina C . Por este motivo, es necesario incluir en la dieta más alimentos ácidos y ricos en vitamina C como: el limón,la  naranja, las fresas, el brócoli y el pimiento. 

Aunque la  vitamina Ces de gran importancia para el sistema inmunitario y para una mejor absorción del hierro en el organismo, hay que tener en cuenta que, su ingesta excesiva provoca déficit de ácido fólico. Lo ideal es que consumas un máximo de dos frutas cítricas al día.

3. Modera el consumo de alimentos inhibidores del hierro

Así como hay alimentos que favorecen el aumento de tus niveles de hierro en la sangre, otros lo evitan. Si tu médico te ha diagnosticado anemia o una deficiencia de hierro, evita estos alimentos:

  • Huevo. La fosvitina que contiene evita que el cuerpo absorba el hierro de origen vegetal.  
  • Leche. El calcio que contienen los productos lácteos inhibe la absorción del hierro de origen animal y de origen vegetal cuando su consumo es mayor a 300 mg por día.
  • Te. El oxalato que contiene el té afecta la absorción del hierro de origen vegetal. No se recomienda ingerirlo con las comidas altas en hierro.
  • Cacao y café. Los compuestos fenólicos que contienen el cacao y el café inhiben la absorción del hierro de origen vegetal.  
  • Nueces. Los fitatos que contienen las nueces y otras semillas actúan como fuertes inhibidores y pueden reducir la absorción del hierro entre un 50 y un 65 %.

4. Toma suplementos de hierro si estás embarazada o si tu médico lo indica

Si estás embarazada, puede que sea recomendable que tomes suplementos de hierro para cubrir la demanda energética de tu cuerpo y las necesidades de hierro que tiene el feto para su correcto desarrollo. Consulta con tu médico acerca de esto para saber qué es lo más adecuado para ti. 

Dependiendo de cuáles sean las causas de tus bajos niveles de hierro en sangre, consulta con tu médico antes de comenzar a tomar algún suplemento. Esto se debe a que no en todos los casos es necesario y a que no todos los suplementos son aptos para todas.

En caso de que hayas sido diagnosticada con deficiencia de hierro hace algunos meses, y descubres ahora que estás embarazada, avisa a tu médico para que tenga esto en cuenta. 

Posiblemente, el médico te indicará que te realices un análisis de Sanger. Una vez tengas los resultados, podrá decirte si requieres algo más que un ajuste en la dieta.

5. Evita ingerir grandes cantidades de fibra dietética

La fibra dietética tiene importantes funciones en el organismo, pues regula tu digestión, ayuda a reducir los niveles de colesterol en sangre y te protege de algunas enfermedades crónicas, como la neoplasia de colon.

Aunque su consumo trae excelentes beneficios al organismo, ingerir fibra  en exceso es contraproducente cuando tienes bajos los niveles de hierro en sangre. 

Por su acción laxante, el hierro pasa más rápido por el tubo digestivo y se reduce su absorción; esto significa que el hierro queda retenido en las heces y no logra ser absorbido.

Evita ingerir grandes cantidades de fibra dietética

Ensalada para subir tus niveles de hierro

Aunque estos consejos son muy sencillos de poner en práctica, es posible que no sepas por dónde comenzar para aumentar tus niveles de hierro en sangre. En ese caso, te recomendamos que pruebes esta ensalada.

Ingredientes

  • 1 taza de rúcula (100 g).
  • 1 taza de espinacas (100 g).
  • Carne roja magra de res (150 gramos).
  • 1 toronja en gajos, sin piel ni semillas.
  • Sal y pimienta recién molida (una pizca, al gusto)

Preparación

  • Sazona el bistec o trozo de carne y ásalo.
  • Pica la carne asada en pequeños trozos para que sean fáciles de manipular.
  • En un bol, combina la carne, los vegetales y la naranja.
  • Sazona con un poco de sal y pimienta recién molida y come al instante.

A tener en cuenta

El bajo consumo de alimentos ricos en hierro puede conllevar a sufrir de anemia, entre otras complicaciones. Ahora bien, no se trata de incorporar, de la noche a la mañana, grandes cantidades de este nutriente, sino de buscar la forma de introducirlo, con mayor frecuencia, de una forma balanceada.

Recuerda tener siempre en cuenta las indicaciones del médico, ya que él es quien mejor puede asesorarte en cuestión de bienestar. Después de todo, él conoce con detalle qué es lo más conveniente según tu estado de salud.

Alimentos para subir los niveles de hierro

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