8 Foods to Increase Hemoglobin Level
Hemoglobin is a body protein found in red blood cells that helps sustain the body’s oxygen transportation. It is important for body functioning and it has lot to do with red blood cells, iron and anemia. But when you have lower levels of hemoglobin, it can cause various problems to your body. Low hemoglobin can result in fatigue, breathing shortness, headaches, dizziness and cardiovascular problems. It is necessary to increase your hemoglobin level; but know that it is not about just increasing iron intake. However, the hemoglobin production in your body has a vital role to play with your intake of iron, vitamins like C, B12, and B9. Having proper diet can help in maintaining optimum level of hemoglobin in your body. For this, you have to intake foods that improve the synthesis of hemoglobin. Here are some of the foods to increase hemoglobin level.
Iron-rich foods like Red Meat can help in improving your body hemoglobin levels. The best part about intaking red meat is that it has heme iron, which is well absorbed in our body in the intestine. The presence of high concentration of iron, folate, and vitamin B12 can be found in liver. Some of the other sources of meat are beef liver, turkey, and chicken liver. But be sure not to overeat it as it has high fat content. A balanced diet with red meat will do wonders.
For vegans, there is an alternative to red meat. They can include iron-rich foods like legumes and their derivative products such as soybeans, chickpeas and kidney beans. Soybeans contain iron, folate, and vitamin C. legumes are folic acid-rich foods and are essential for red blood cells production. High amount of folic acid can be found in pumpkin seeds, peanuts, and sprouts.
All of the Nuts are good source of iron content. Almonds have the top most of all having highest iron. It is estimated that 1 ounce of almonds have 6% of iron. All other dry fruits and nuts do have enough iron content and so can be used as a supplement to improve hemoglobin level.
Seafood like oyster, salmons, clams, and sardines has all the necessary requirement of iron and vitamin B12. Including these varieties of seafood can increase your hemoglobin count. Clams are one of the richest source of iron and vitamins, containing iron, vitamin C, and vitamin B12.
Whole grains are rich in starches, which are excellent source of iron. Breads, cereals, and Pasta, provide daily nutrition value. Whole grains such as rice bran, oat bran, and wheat bran can offer various health benefits when incorporated into daily diets. Moreover, they are rich in iron but do not contain vitamins and folate, which has to be supplemented.
Eggs are rich in iron and folate. They also contain meager amount of vitamin B12. Eggs are touted to be champions when it comes to breakfast. Egg yolks, however, has non-heme iron, when compared to poultry and fish.
Vegetables rich in both iron and folate are essential for hemoglobin improvement. Seaweed can be a good source of iron and folate. Moreover, beetroot has high level of folate content to boost hemoglobin level. it also has vitamin C and iron. Herbs like parsley, cumin seeds, and spearmint, are rich in iron. Some of the veggies that you can take are palak or spinach, cabbage, green peas, turnip, cauliflower, and sweet potato. You can also try broccoli and collards as it helps to regenerate iron content.
Vitamin C is an essential one for iron absorption in body. Fruits rich in vitamin C boost your hemoglobin levels. You can consume high quantities of oranges, lemons, litchis, amla, grapefruit, and guavas. Additionally, fruits like apples, grapes and watermelons increases your red blood cells flow and hemoglobin count.
A Word for Care
- It is important to diagnose a low hemoglobin level through medical examination before trying out to increase hemoglobin level. You should not do it without proper supervision of medical professional.
- Also, pregnant women must not intake high doses of iron as high levels of hemoglobin will cause risks to the fetus.
There are certain things to avoid while trying to increase hemoglobin count.
- Iron Blocker foods such as coffee, tea, colas, and milk restrict the body’s iron absorption. These has to be avoided.
- Oxalic Acid Foods such as parsley bind with iron and prevent its absorption.
- Gluten Food like wheat has to be avoided if you are gluten resistant.
It is necessary to maintain right hemoglobin levels for health, and a deficiency of it can bring adverse effects. Keep in mind that foods to increase hemoglobin content have to be rich in iron, folate, and vitamins C and B12.