Haemoglobin is the protein which gives the blood its red colour and is responsible for transporting oxygen throughout the body, simultaneously collecting carbon dioxide.
What should be the daily average iron intake?
Poor nutrition, bone marrow disease, cancer, kidney disease, blood loss, and certain drugs cause low haemoglobin levels which may develop into a condition known as anaemia. Most common symptoms include dizziness, lethargy and pale skin.
Anemia can be distinguished into majorly three types:
• Blood loss anemia
• Blood cell destruction or hemolysis anemia
• Deficient red cell production anemia.
If you want to increase the red blood cells level, simply keep a check on your dietary habits and include these iron rich food items for visible results:
Foods to Increase your Haemoglobin Levels:
Beetroot has been long considered as the go-to vegetable and the best among all the cruciferous vegetables when it comes to increasing your haemoglobin count. Sip on a glass of beetroot juice as it is not only a rich source of iron but also of vitamin C which is required for optimum absorption of iron. Simply crush one or two beetroot in a juicer and drink it every day with your breakfast to improve your red blood cells count.
This leafy vegetable is a pure blessing, heavy in iron, fiber, beta carotene and vitamins like A, B9, E and C, it will boost your body’s iron level and increase haemoglobin count. You can enjoy this veggie as a salad or in a soup. For making a soup, boil few spinach leaves in a cup of water, and add your favourite seasoning to spice up your soup! Drink it twice a day to fight anemia and increase your red blood cells count.
3. Brown Rice:
Toss away that bowl of white rice and choose brown rice! Just 100 Gms of it will provide you with 0.4 milligrams of iron. It is also great for diabetics who are looking out for ways to reduce their blood glucose levels.
Eggs have been touted as the best breakfast option for a number of reasons, one of which is its ability to provide your body with a whopping 0.55 mcg of vitamin B12, 22 mcg of folate, and 0.59 mg of iron in a single serving. Scrambled, half fried or boiled, pick your type and relish them at any time of the day.
Soybeans, chickpeas and kidney beans are sold source of non-heme iron. Every 100grams of soybean protein contains 15.7 mg of iron, 375 mcg of folate, and 6 mg of vitamin C.
While going out pick the tofu burger, if you are not a meat lover or experiment with different dishes to include them in your meals. This will nourish your body with iron and help in the maintenance of your haemoglobin level.
6. Sun Dried Tomatoes:
Sun dried tomatoes can be consumed raw as a snack or added as a flavouring agent in your pasta or salad. Whichever way you like it, a 100 grams will definitely provide your body with 9.1 milligrams of iron, which makes it necessary for those suffering from low haemoglobin level or a low red blood cells count.
Consume it as a fruit or juice in the morning to supply your body with good amounts of iron, calcium, protein and carbohydrates. Another viable option is to take 2 teaspoons of dried pomegranate seed powder with a glass of warm milk daily, this amazing fruit is highly beneficial for people with low haemoglobin level issues and prevents anemia to its core.
Bananas are known to stimulate haemoglobin for the body, it is full of iron and essential nutrients like vitamin B complex alongside being a rich source of folic acid which is essential in the production of red blood cells in the body. It is known to act as a preventive measure against diseases like anemia, fatigue, paleness of skin and breathing problem.
Known as a natural iron booster! Apples are abundant in iron and surprisingly also rich in vitamin C which is required for the absorption of non heme-iron. Apple contains 0.12 mg of iron per 100 grams. Not only does it keep the doctor away but also fulfils your daily requirement of iron and prevents your risk of anemia.
Want a glowing skin? Include honey in your diet, prepare a concoction using lemon, warm water and honey. Drink this every morning on an empty stomach to activate your metabolism and fight anemia. Moreover, honey contains magnesium and copper which is essential for increasing the haemoglobin levels of your body.
Here is an exception to the list, this winter fruit is considered a rich source of vitamin C and is required for the efficient absorption of iron by the body. Vitamin C also helps in synthesizing red blood cells and in maintaining healthy blood vessels. It’s highly beneficial and important for people with anemia to consume equal levels of vitamin C and iron together.
Did you know, 100 grams of broccoli can provide 2.7 milligrams of iron! Let’s make a pact to go green, these dark green vegetables have an abundance of folic acid and vitamin B6 which is crucial for the production of red blood cells in the body. High in magnesium, vitamin A and C, eat broccoli every day.