What is hematocrit?
Hematocrit measures the percentage of red blood cells in the body, that is, it shows us how dense the blood is. It is one of the most important indicators, as it shows us:
- The body’s hydration levels
- Possible bleeding
- The occurrence of anemia
- The transport of oxygen in the blood.
Normal hematocrit levels vary depending on gender and age and are defined as 40% to 52% for men, 36% to 48% for women, and 29% to 43% for children.
What are the causes of a decrease in hematocrit?
Anemia
A low hematocrit primarily indicates the presence of anemia, a pathological condition in which the concentration of red blood cells or hemoglobin in the circulation decreases, with a subsequent decrease in the ability to transport oxygen to the tissues. According to the World Health Organization, anemia is the most common health problem worldwide. Women of reproductive age, due to blood loss during menstruation, children and people with chronic health problems, are at greater risk.
Poor diet
A diet that lacks nutrients can often cause a drop in hematocrit. The most common causes of low hematocrit are iron, vitamin B12, and folic acid.
Pregnancy
During pregnancy, there is a drop in hematocrit. That is why supplementation is recommended very early in pregnancy. After delivery, the values usually return to normal levels.
Hemorrhage
Many times, low hematocrit can be due to internal bleeding. Therefore, if its levels are not regulated, you should investigate its cause further.
Other Causes
There are some medications, the intake of which has been implicated in the drop in hematocrit. In addition, various hormonal disorders and viruses are associated with a temporary drop in hematocrit.
What are the symptoms of low hematocrit?
The most common manifestation of anemia is easy fatigue and reduced ability to concentrate during daily activities.
Paleness of the face, hypotension, palpitations, tachycardia, tachypnea, dizziness may also occur, while hair and nails become very brittle.
How can I increase my hematocrit nutritionally?
Through proper nutrition, hematocrit can increase. To increase hematocrit, iron levels in the body must be increased by including the following foods in our diet.
Red meat is a pure source of heme iron, which is more easily absorbed by the body. However, frequent consumption of red meat is likely to cause an increase in cholesterol levels, which is why the recommended intake for adults is once a week.
Green leafy vegetables (e.g. spinach, broccoli) contain a significant amount of non-heme iron that is absorbed by the body in small quantities. For this reason, it is recommended to consume them in combination with foods containing heme iron, thus boosting the hematocrit. Note that vegetables contain more iron when cooked than when eaten raw. Cooked spinach, for example, offers 6.43 mg of iron in 1 cup.
Legumes are a good source of non-heme iron, so they should be combined with foods rich in vitamin C and folate such as peppers, carrots and tomatoes. In addition, we want to avoid the simultaneous consumption of calcium (dairy products) and beverages containing tannins and caffeine, as they reduce iron absorption.
Citrus fruits contain vitamin C, which enhances the absorption of iron by the body. Food groups that contain a non-heme indicator should be combined with citrus fruits to enhance the hematocrit. In a green salad, for example, you can use lemon juice instead of vinegar or add peppers to lentils.
Avocado is rich in folic acid, an element that enhances the absorption of iron by the body, thus contributing to the increase in hematocrit.
Sesame and tahini, which is derived from it, are very beneficial for the body, reduce the risk of developing atherosclerosis and are rich in iron. 30g of sesame seeds cover 23% of the recommended daily iron intake, while tahini provides 1.3 mg of iron in a tablespoon, which covers 7% of the recommended daily intake.
A cup of sun-dried tomatoes contains 4.9 mg of iron and are rich in antioxidants and vitamin C. In addition, tomatoes contain lycopene, which is a powerful antioxidant that can protect against some forms of cancer, as well as having a cardioprotective effect.
All dried fruits (prunes, apricots, figs, raisins) are rich in iron and are a very easy choice as a snack or in my salad. In Greece we have excellent quality raisins. It should be noted that black raisins have the highest amount of iron (100 grams of raisins contain approximately 2 mg of iron). In addition, raisins provide energy and at the same time help in the proper functioning of the intestine.
Unsweetened cocoa powder is an excellent source of iron. 100 grams of cocoa powder contains 36 mg of iron. Dark chocolate with 70-85% cocoa is also a rich choice of iron. It should be noted that it contains more iron than beef and gives us 10 mg.
In conclusion we could say that with a balanced diet and the right combinations we can contribute to increasing the hematocrit. However, in cases where the deficiency is not regulated nutritionally, our doctor may recommend iron supplements for a few months or longer.
