The red colour of your blood is due to haemoglobin, a protein rich in iron found in red blood cells. It transports oxygen to all parts of the human body. It also transports carbon dioxide from the cells to the lungs to be expelled. Hemoglobin is an important protein that’s crucial to a healthy lifestyle.
What Happens If Your Hemoglobin Is Low?
You can find out if you have anaemia by getting a Complete Blood Count Test (CBC).
Dropping haemoglobin levels can cause organs in the body to have difficulty getting enough oxygen. This can result in a variety of symptoms, including fatigue, dizziness and headaches, as well as shortness of breath, rapid heartbeat, pale skin, etc. Anaemia is a condition where there are low levels of haemoglobin.
Low haemoglobin levels are quite common in India, especially for women. Normal haemoglobin levels for men are between 14 and 18 g/dL, while for women, they’re 12 to 16g/dL. Anaemia can occur if these levels are not met.
You must take the necessary steps to increase your haemoglobin. Diet can have a major impact on the synthesis of blood haemoglobin.
Below are the top Foods that Help Increase Your Hemoglobin:
1. Beetroot:
The beetroot contains natural iron, magnesium and copper. It also contains vitamins B1, B2, C, B6, and B12. These nutrients help to increase haemoglobin and regenerate red blood cells. Raw or cooked, it can be eaten as a salad. You can also blend it to make a beetroot-based juice.
2. Moringa Leaves:
The leaves of the moringa tree are high in zinc, iron and copper. They also contain vitamins A, B, and C. To make a paste from them, mix a teaspoonful of jaggery with them. This churn can be consumed regularly with breakfast to increase haemoglobin and red blood cell count.
3. Green Leafy Vegetables:
Iron-rich vegetarian foods include spinach, mustard, celery and broccoli. Raw spinach leaves may contain oxalic acids, which can prevent iron absorption. This leafy vegetable is an excellent source of vitamin B12 and folic acids, as well as other essential nutrients.
Broccoli contains iron, folic, B-complex vitamins, magnesium, vitamin C, and vitamin A. It is also low in calories and rich in dietary fibre, which can help with weight loss and digestion.
4. Dates, Raisins and Figs
Dates and raisins are a good source of iron. Figs contain magnesium, folate, vitamin A, and vitamin C. You can boost your haemoglobin level by eating a handful each of raisins, figs, and dates first thing in the morning. To increase haemoglobin, it is recommended that you drink fig milk twice a week at bedtime. People with diabetes are advised to consume such dried fruits only in moderation.
5. Sesame Seeds:
Black sesame seeds are a great way to increase your iron intake. They contain iron, calcium, magnesium, copper and zinc, as well as vitamin B6, folate, and vitamin E. You can soak the seeds in water overnight and then eat them the next day. Roll a ball by mixing one tablespoon of black sesame seed dry-roasted with a teaspoon of honey. This nutritious ladoo can help you increase your iron levels. Sprinkle some on your cereal, oatmeal, yoghurts or fruit salads.
Tips for increasing your haemoglobin levels at home:
Blood Increase Food
Apples, pomegranates, grapes and bananas are all great for improving haemoglobin. Apples, which are one of the iron-richest fruits available, are delicious and a great option for increasing haemoglobin. The pomegranate contains iron, calcium, protein, and fibre. The nutritional value of this fruit makes it an ideal source for those with low haemoglobin levels. You can add these fruits as a sweetener to cereals and oatmeal or salads. They are also great at milkshakes, fruit juices, smoothies, and milkshakes.
Do not eat food cooked with iron cookware.
Iron utensils can boost the iron content of food, which is beneficial for those with low haemoglobin.
Help yourself to Vitamin C C-rich foods.
Vitamin C is essential for iron absorption. Vitamin C is found in gooseberries, oranges and lemons.
Avoid Iron Blockers
Reduce the intake of foods that inhibit iron absorption, especially if your haemoglobin level is low. Limit your intake of foods high in haemoglobin, such as those rich in tannins, polyphenols, phytates, and oxalic acids, like tea, coffee and cocoa.
Choose moderate to high-intensity workouts.
Exercise increases the production of haemoglobin in the body to meet the increased demand for oxygen.
Add supplements as needed.
Diet alone may not be enough to correct some cases of low haemoglobin. Oral iron supplements and other treatments may be required. Consult your doctor before you begin taking iron supplements.
