Haemoglobin is an iron rich protein present in red blood cells and is mainly responsible for carrying oxygen to your organs and tissues and carries carbon dioxide back to your lungs. It is present in red blood cells. When the level of haemoglobin drops, it can cause weakness, fatigue, headache, shortness of breath, dizziness, poor appetite and rapid heartbeat. If the level of haemoglobin decreases significantly than it could be the condition of anaemia and symptoms can be severe.
It is important to maintain a good health and have a proper diet to maintain an optimum level of haemoglobin. For this reason, it is unavoidable to take foods that can certainly increase the level of haemoglobin in your blood. Everyone needs iron, but people who are susceptible to low haemoglobin especially menstruating women and pregnant women because at this time they lose a lot of blood. At this point one needs more iron. There are ways you can increase the level of haemoglobin in your blood.
How does haemoglobin work in our blood?
The main key function of haemoglobin is to transport oxygen from the lungs to different body cells. These haemoglobins are present in the red blood cells and are responsible to carry oxygen to key parts of the body so that they function in a well manner. As we know that 97 percent of the oxygen is carried by the blood itself and the remaining part get dissolved by the plasma.
1) Eat iron rich foods
Iron is responsible for haemoglobin production. Its deficiency can cause low haemoglobin level. The presence of transferrin binds to iron and transports it throughout the body. This helps your body to make red blood cells which contain haemoglobin. Some foods that can increase the level of haemoglobin are:
Vegetarians can have spinach, tofu, broccoli, carrots, sweet potatoes, tomatoes, bell peppers, cauliflower, potatoes, beans, soya products, peanut butter, nuts and seeds etc
Non-vegetarian can have whole egg, chicken liver, oysters, meat, seafood, meat, fish etc
Fruits such as kiwi, litchis, guava, peach, banana, grape fruit, papaya, strawberries, watermelon, apple, oranges, beetroot, mangoes.
2) Increase the intake of vitamin C
Vitamin C is considered to be a transporter rich atom that can help with better absorption of iron. It is important to have a combination of both iron and vitamin C as the latter is a carrier rich molecule. Eating foods that are rich in vitamin C such as
- Bell pepper
- Beans and lentils
- Baked potatoes
- Green beans
- Liver and organ meats
3) Food supplements
Depending on your iron level in your body your doctor may prescribe you to take iron supplements which will increase the level of haemoglobin. It will increase the level of haemoglobin gradually. People who have low level of haemoglobin may need iron injections or blood transfusion. However too much iron can cause a condition called hemochromatosis. This can lead to liver disease such as cirrhosis and other effects such as constipation, nausea and vomiting.
3) Dried fruits
Dried fruits such as raisins, apricot, and prunes can help maintain blood in your body. They are iron rich, rich in fiber and antioxidants which are good for increasing the haemoglobin level and improve your blood circulation.
4) Folic acid is must
It is a B complex vitamin that is required to make red blood cells in the body. A folic acid deficiency may lead to low haemoglobin level. Consuming more green vegetables, sprouts, dried beans, peanuts, bananas, broccoli, liver and much more.
5) Dark chocolate
It is good news for all dark chocolate lovers. Having dark chocolate can increase the level of haemoglobin quite easily.
It is one of the best fruits that helps to increase the level of haemoglobin. It is one of the top foods that can increase the haemoglobin levels. It is also rich in vitamin C, which makes the iron absorption process better and faster.
It is often recommended to boost your haemoglobin because of its high folate content. It is also a good source of vitamin C and iron.
8) Sweet potatoes
As the name itself states, sweet potatoes are sweet and very healthy to eat as they contain high fiber, vitamins and minerals. They are also a great source of antioxidants and iron, which help to regulate the amount of haemoglobin in your body.
It is full of nutrients and rich source of calcium, iron, and protein, which is one of the best foods to increase haemoglobin. One can take it in the morning as a juice to maintain the proper amount of blood in your body.
It is considered as immensely nutritious as it is packed with many healthy nutrients such as vitamins, fibre, and protein. It helps in promoting the level of haemoglobin in your body and helps prevent anaemia.
They are yet another nourishing food source for your body because they constitute many dietary fibres. They have many benefits. One of the many benefits they come with is that they help in the smooth flow of oxygen and help maintain the level of haemoglobin in your body.
12) Pumpkin seeds
These seeds can be served as a dressing over the salads or in smoothies. They come with iron along with sufficient calcium, magnesium and manganese content.
It is full of nutrients such as antioxidants, vitamin, and iron, which maintains the amount of blood. It belongs to the cabbage family. It maintains the level of haemoglobin
It is a soya-based diet and is taken as a meat substitute for those who have switched to vegan or vegetarian diet. It is considered as one of the healthiest diets. It is immensely rich in protein and is one of the healthiest vegetarian sources of protein. Beside increasing the level of haemoglobin, it is also associated with increased protection against insulin resistance and heart disease.
They are highly rich in both iron and folate. Legumes such as black-eyed peas, kidney beans, and chickpeas are healthy for your body. While different beans carry different amount of nutrient but they also contain minerals that are good for health such as magnesium and potassium.
As mentioned above maintaining the level of haemoglobin is must. So above mentioned are the foods that we should eat to avoid the deficiency of haemoglobin and live a healthy life.