Haemoglobin: a red protein responsible for transporting oxygen in the blood of vertebrates. Its molecule comprises four subunits, each containing an iron atom bound to a haem group.
It is said that 97 per cent of the oxygen carried by the blood from the lungs is carried through haemoglobin and the other three per cent is dissolved by the plasma.
Ideally, a male needs 13.5 to 17.5 grams per decilitre and female needs 12.0 to 15.5 grams per decilitre haemoglobin that is deemed as normal. In case of children, the range may vary with age and sex.
Here are the foods that may help increase haemoglobin:
- Load Up On Vitamin-C Rich Foods
Iron cannot be fully absorbed by the body, which is why it needs a medium to help absorb it well. Hence, here’s when vitamin-C comes into play. Eat more oranges, lemon, bell peppers, tomatoes, grapefruits, berries, et al as they are super rich in vitamin-C content.
- Iron Rich Foods Should Be Your Priority
As per the National Anaemia Action Council, iron deficiency is one of the most common causes of low haemoglobin levels. The Recommended Dietary Allowances (RDA) for iron are:
For adult males (19 to 50 years), it is eight milligram; while for adult females (19 to 50 years), it is 18 milligram.
Therefore, it is important to load up iron rich foods like green leafy vegetables, liver, tofu, spinach, eggs, whole grains, pulses and beans, meat, fish, dry fruits, et al.
- Folic Acid Is A Must
Folic acid is a B-complex vitamin that is required to make red blood cells in the body. A folic acid deficiency may lead to a low haemoglobin level. Consume more green leafy vegetables, sprouts, dried beans, peanuts, bananas, broccoli, liver, et al more often.
- Pomegranate
Pomegranate is a rich source of both calcium and iron along with protein, carbohydrates and fibre. It is one of the best foods to increase haemoglobin; thanks to the exceptional nutritional value it has. Drink pomegranate juice daily in order to ensure your haemoglobin levels are at par.
- Dates
This intensely sweet dried fruit is packed with energy and is super nourishing. Dates provide ample sources of iron that increases haemoglobin levels in the blood. However, most doctors recommend that diabetics must avoid eating dates due to their high sugar content.
- Beetroots
Beetroot is one of the best ways to increase haemoglobin levels. It is not only high in iron content, but also folic acid along with potassium and fibre. Drink beetroot juice every day to ensure a healthy blood count.
- Legumes
Legumes like lentils, peanuts, peas and beans can also help increase haemoglobin levels significantly. Their iron and folic acid content helps boost the production of red blood cells in the body.
- Pumpkin Seeds
Pumpkin seeds serve about eight milligram of iron along with sufficient calcium, magnesium and manganese content. Sprinkle them over salads or in your smoothies; make use of these tiny delights anywhere you’d want to.
- Watermelon
Watermelon is one of the best fruits that helps to increase haemoglobin due to its iron and vitamin-C content that makes the iron absorption process better and faster.
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