Haemoglobin is an iron-rich protein present in the red blood cells, which is responsible for carrying oxygen and transporting it to all the parts of the body. They transfer the oxygen from the lungs to all other cells and tissues of the body and help in their correct functioning. Haemoglobin is a very important protein. It is mandatory for leading a healthy life. When the haemoglobin level falls off, it may cause can adversely affect your health.
How Much Hemoglobin Does an Adult Human require?
Generally, the level of haemoglobin required for adult men to lead a healthy life is around 14 to 18 g/dl and for adult women, it’s 12 to 16 g/dl. Haemoglobin in women’s bodies is normally inferior to that of men, due to monthly loss of blood during periods. If the haemoglobin level decreases, it may cause weakness, shortness of breath, fatigue, headache, and poor appetite and if the levels drop outstandingly, the condition may be diagnosed as anaemia also known as iron deficiency.
Iron deficiency: Anaemia is one of the biggest concerns in India. According to surveys, millions of Indian women suffer from this condition. Many things can cause low haemoglobin levels like anaemia, pregnancy, liver problems, and urinary tract infections. But some people have naturally low haemoglobin counts without any cause.
Who needs more iron?
The production of haemoglobin is very important for your body, and iron and vitamin B as well vitamin C play a supreme role. Everybody needs iron, but people who are particularly affected by low haemoglobin include women, pregnant women, growing children and patients who fighting the disease.
- Concerning keeping our haemoglobin in check and increasing our iron. Here we suggest some foods that may help increase haemoglobin.
Iron deficiency can be fought by following a precise diet, including foods rich in iron, folic acid, and vitamins C and B12. Vitamin-C containing foods increase iron consumption in the body and are traditionally found in fresh fruits and veggies. Here we’re going to discuss natural foods that one must include in one’s diet to raise the level of haemoglobin naturally.
- Pomegranate: Pomegranate is a rich source of iron, calcium, protein, carbohydrates, and fibre. It is one of the best foods to increase haemoglobin; thanks to the extraordinary nutritional value it has. Drink pomegranate juice daily to make sure your haemoglobin levels are at par.
- Beetroots: Beetroot is one of the best manners to increase haemoglobin levels. It is not only lofty in iron content, moreover folic acid along with potassium and fibre. Red beetroot is a great source for your skin and hair and is mainly advised in the case of iron deficiency, as it helps in the regeneration of red blood cells. Drink beetroot juice daily to secure a healthy blood count.
- Red Meat: Red meats without fats like beef are one of the most powerful foods when it comes to healing anaemia. Red meats are rich in heme variety of iron, which is easily soaked up by blood, leading to a rapid boost in the levels of haemoglobin in the blood. Choose the collection without fat like ground beef and sirloin beef. (india.com)
- Dates: This extremely sweet dried fruit is packed with energy and is marvellous nourishing. Dates provide abundant sources of iron that increases haemoglobin levels in the blood. However, most doctors recommend that any who has diabetes must avoid eating dates due to their high sugar content.
- Green Vegetables: Green vegetables like spinach, mustard greens, and broccoli are rich vegetarian sources of iron. Broccoli is rich in folic acid, B-complex vitamin that is required for making red blood cells in the body. Spinach is also packed with Vitamin C, which aids the consumption of iron in the blood. Besides, green veggies are low in calories and are good sources of dietary fibre. Because of that they can also help you in weight loss and improve digestion.
- Pumpkin Seeds: Pumpkin seeds are magnificent sources of the essential minerals phosphorus, magnesium, manganese, and copper along with good sources of the minerals zinc and iron. For vegetarians, pumpkin seeds are chiefly useful for improving haemoglobin levels as they are the wealthy iron sources in the plant-based diet.
- Apples: Eat an apple a day keeps a doctor away, it’s a proverb. One apple every day in your diet leads to a healthy life. This is because apples are vital for maintaining haemoglobin levels in the blood as they’re one of the most iron-rich fruits out there.
- Whole Grains: Whole grains like fortified cereals, Quinoa, wheat, oatmeals and other whole grains are able of boosting haemoglobin because they’re rich sources of iron. Over and above that they also improve digestion and control levels of cholesterol in the blood.
- Iron-Rich Foods: As per the National Anaemia Action Council, iron deficiency is one of the most common causes of low haemoglobin levels. Hence it is important to overeat iron-rich foods like green leafy vegetables, liver, tofu, spinach, eggs, pulses and beans, meat, fish, dry fruits, et al.
- Dried Fruits and Nuts: Dried fruits are not just nutritious, but also substantial vegetarian/vegan snacks for people looking to lose weight. Raisins give a combination of iron and Vitamin C. Nuts are also great for iron. On the other hand, Figs are packed with the nutrition of iron, magnesium, vitamin A, and folate.
From this food, you can increase your haemoglobin, But in some cases, low haemoglobin count can’t be fixed through diet alone and in some cases need to take iron supplements. But before you start taking an iron supplement, consult your doctor. You may need to take additional treatments regarding this. Make sure to get your haemoglobin levels tested in a timely and if you have low iron levels or iron-deficiency anaemia, it’s best to see your doctor.