In this fast-paced and modern life that we live, facing health concerns has become a very common affair. And thanks to the sedentary lifestyle that we are accustomed to, facing stress and anxiety makes us feel at home. In the array of health concerns that humans face, deficiency of hemoglobin is considered to be a common one. Hemoglobin is a protein that is rich in iron and is responsible for transporting oxygen to every part of our body. It is present in the red blood cells of our body. Health statistics say that nearly 97 percent of the oxygen carried from our blood to our lungs is done through hemoglobin and only three percent can be found dissolved in the plasma.
When hemoglobin levels in the body decrease, it leads to fatigue, headaches, shortness of breath, weaknesses, etc. And if the levels of hemoglobin drop significantly, then it leads to the diagnosis of anemia also. And in the present world, anemia is one of the biggest causes of worry when it comes to health problems. According to our doctors and nutritionists, a healthy male would need 13.5 to 17.5 grams per deciliter of hemoglobin and a healthy female would need 12.0 to 15.5 grams per deciliter of hemoglobin and these are the numbers that can be deemed as normal. And for children, the range of hemoglobin varies with respect to sex and age. One of the best ways for you to maintain healthy levels of hemoglobin is by following the right diet and eating correctly. Here’s the list of foods that will help you in doing this, read on.
- Vitamin C-rich foods
Iron is something that cannot be absorbed by the body on its own in a complete manner. Therefore, it requires a medium and this is where vitamin C comes into the picture. Eating oranges, bell peppers, tomatoes, grapefruits, lemon, berries, etc. that are super rich in vitamin C will help you in increasing the levels of hemoglobin in the body.
- Iron-Rich Foods
As per trusted health governing bodies, it is the deficiency of iron that leads to a drop in the hemoglobin levels. The RDA for iron is as follows: for adult males aged between 19 and 50 it is eight milligrams and for adult females aged between 19 and 50 it is 18 milligrams. Loading up on iron-rich foods is necessary. Examples of iron-rich foods are eggs, spinach, pulses, meat, dry fruits, vegetables, tofu, liver, whole grain, etc.
- Food That Contains Folic Acid
Another name for a B-complex vitamin is folic acid. It is essential in the making of red blood cells of the body. Any deficiency of folic acid will lead to a deficiency of hemoglobin as well in the body. Consuming more sprouts, leafy vegetables, peanuts, dried beans, liver, broccoli, etc. will help you stack up on folic acid in the body.
Pomegranate is a powerhouse of all things good—it is rich in iron, calcium, protein, carbohydrates. It is considered to be one of the best foods when it comes to helping in increasing the hemoglobin levels of the blood. And the exceptional nutritional wealth that it comes along with is a bountiful blessing.
For a healthy blood count and marinating hemoglobin levels in the body, we recommend that you drink one glass of beetroot juice every single day. It is very rich in iron content, folic acid, fiber, and potassium.
This intense dried sweet fruit is considered to be a superfood like no other. They come packed with energy and are super nourishing for our bodies. It provides an ample source of iron that helps increase the levels of hemoglobin in the body. However, if you are a diabetic, then you need to avoid eating dates as they are high in sugar content.
- Pumpkin Seeds
Sprinkle these seeds on your salads or pack them in your favorite snack bar. For they come equipped with good amounts of iron, manganese, and calcium contents.
Beans, peas, peanuts, lentils, etc. which also help increase the hemoglobin levels in a significant manner. The folic acid and iron content also help in boosting the production of red blood cells. This is the best way to keep a check on your hemoglobin content if you are a vegan.
This water-based fruit is the most refreshing indulgence when it comes to beating the heat, isn’t it? What we didn’t know is that it helps boost the hemoglobin levels of the body as well. It is very rich in iron and vitamin C as well.
These are some of the best ways to up your hemoglobin game. Thyme, parsley, cumin, spearmint, all of these even when consumed in small quantities are capable of giving that small kick start that is needed for our body.
- Dark Chocolate
Now that’s amazing news for all you chocolate lovers out there. Believe it or not, every 100 grams of your favorite dark chocolate (the 80% variant) can provide you with 17 milligrams of iron—now that almost forms 90% of your everyday quota.
The Bottom Line
Hemoglobin is nothing but a molecule that contains iron. Therefore, it makes more sense for us to include foods that are rich in iron as it would automatically boost the hemoglobin levels in your body.
However, other nutrients play at work here like vitamins C, B9, and B12. The B9 and B12 vitamins are vital for the manufacturing of red blood cells. Vitamin B9 especially is important for the synthesis of heme which is a part of hemoglobin that consists of iron.
On the contrary, there are foods that will hinder your body’s capability in absorbing iron from the body, for example, coffee, tea, tannins, phytates, cocoa, soy products, bran, etc. It is best advised to have these in limited intakes only. The best way to keep a track of your hemoglobin is by getting a test done every three months.