Hemoglobin is a red protein which the body uses to transfer oxygen through the blood. This provides energy for all the bodies systems and functions in order to survive. Hemoglobin carries oxygen from your lungs through your bloodstream to all of your cells. Hemoglobin plays a very important role for leading a healthy life. As it is necessary to keep your hemoglobin levels normal in your blood.
Hemoglobin is an essential component of your blood which is found in red blood cells. Red blood cells are red because of hemoglobin. The amount of hemoglobin you need depends on age and gender. Hemoglobin provides energy to the red blood cells to do their functions continuously without any flaw.
Why Hemoglobin levels should be High?
Deficiency of Folic acid automatically leads to a low hemoglobin level in red blood cells. When the hemoglobin level decreases it can cause fatigue, weakness, headaches, Dizziness, Brittle nails, Pale skin and poor appetite.
If you do not have enough hemoglobin, then you will become anemic. This causes tiredness, paleness of the skin, a racing heart, heart problems, shortness of breath and weak muscles.
Causes of Anemia
- Due to deficiency in iron content
- Bleeding (known as hemorrhage)
- Inability to produce red blood cells
- Pregnancy and lactation
- Hemolytic (destruction of red blood cells)
- Hookworm infestation
- Peptic Ulcer Disease
Symptoms of Anemia
Skin- Paleness, Coldness, Yellowing
Eyes – Yellowing
Central – Fatigue, Dizziness
Muscular – Weakness
Blood Vessels – Low Blood Pressure
Respiratory – Shortness of Breath
Intestinal – Changed Stool Color
Spleen – Enlargement
Heart – Rapid Heart Rate, Chest Pain, Heart Attack
1.5mg of Vitamin B6 is needed each day for women and a bit more 1.7 mg needed for men. You can eat baked Potatoes, Bananas, Fish etc.
30 Hemoglobin Rich Foods that can Boost your Hemoglobin Levels
Here we have discussed some healthy foods which are rich in iron, folic acids and vitamins help to increase hemoglobin levels naturally.
As we all know that meat is a powerhouse of iron and other vitamins which helps to improve hemoglobin level in our red blood cells. We have taken you to different types of meats which gain hemoglobin level in your blood.
Liver is the powerful source of iron which helps to boost hemoglobin levels naturally. It contains various vitamins and minerals such as iron as well as Vitamin B12, Zinc and Phosphorus. 100gms of liver contains 9mg of iron.
Ground beef is rich in iron, vitamin B12, zinc, selenium, niacin, and vitamin B6. The 85gms of Ground beef contains 2.1mg of iron
The flashiest part of the chicken is the breast and it is rich in iron. The 100gms of chicken breasts contains 0.7mg of iron.
Oily fishes are a good source of iron which increases the hemoglobin levels. It is rich in Omega 3 fatty acids. Sardines and Wild Caught Salmon are some of the best sources of iron.
- Wild Caught Salmon
Oysters are rich in various vitamins, minerals and nutrients which includes vitamins A, E, and C, zinc, iron, calcium, selenium, and vitamin B12.
Clams are another good source of iron as well as protein and minerals like selenium, zinc, magnesium and B vitamins. 100gms of Clams provides 28mg of iron.
Corn fed free Range Eggs
Eggs contain lots of vitamin and minerals such as iron, calcium, potassium, zinc, manganese, vitamin E, folate and many more which is required to our body. An egg contains 0.59 mg of iron which is helpful to increase hemoglobin level if it is taken on daily basis.
Grains are rich in iron content which improves the hemoglobin level to lead a healthy lifestyle. Whole Grains helps in digestion, weight loss, and to lower cholesterol.
Brown rice is also a natural source of iron which can improve hemoglobin. Brown Rice also helps to reduce weight loss, cholesterol and digestive disorders.
Lentils are another good source of iron, magnesium and Vitamin B6. 100gms of lentils contains 7.5mg of iron. 100gms of lentils contains 30gms of dietary fiber and 0% of Cholesterol.
Kidney Beans also have high amount of iron which helps to improve the hemoglobin level. We use kidney beans as lentils and also be eaten raw after soaking it overnight.
Soybeans help in controlling iron and contain lots of vitamins and minerals such as vitamin C, Vitamin B12, Magnesium, Sodium, Zinc, folate as well as Carbohydrates and Protein. 100gms of soybeans provides 15.7 mg of iron to our body.
Dry apricots are another source of iron to boost hemoglobin level in our blood. Dry fruits provide various vitamins minerals and nutrients which are helpful to live a healthy life.
Dates are highly recommended for pregnant women and also for those women who are going into labor. As we all know these are rich in nutrients and energy which provide the expectant mother lots of stamina and strength. It further provides ample sources of iron, which increase hemoglobin level in blood.
Prunes are just plums that are dried either naturally in the sun or via dehydration. Prunes are black in color and have a wrinkled outer appearance. The high fiber content of dry prunes can sometimes make them tough to eat, in which cases you can soak them overnight and eat them next morning. Every 100g of prunes provides 9% of iron which is recommended in daily iron intake.
Raisins are rich in iron, calcium, potassium and other nutrients and vitamins. Have them daily to increase your hemoglobin level. Soak about ten currants overnight and dessed them in the morning and take them for about 3 to 4 weeks to be taken first thing in the morning.
Amla is rich in vitamin C which helps to increase hemoglobin levels. For best results, add honey to amla juice and drink it daily.
Banana Contains lots of vitamins and minerals like iron, Vitamin B6, Vitamin C, Manganese Potassium, Dietary Fiber, Protein, Magnesium, Folate(Folic Acid) which helps to boost red blood cells count. Eat banana that is ripe with 1 tbsp of honey twice a day.
Pomegranate has iron and calcium as well as protein, carbohydrates, Vitamin C and fiber. Pomegranate vitamins and minerals are helpful to increase hemoglobin in the blood which promotes healthy blood flow. You can consume a glass of pomegranate juice or eat a medium size pomegranate daily with your breakfast.
Watermelon has 90 percent water but is rich in many nutrients including iron. Watermelon also has higher level of vitamin C that helps to absorb iron more quickly and efficiently into the body.
An apple in a day can maintain a normal hemoglobin level. Apples are rich in iron and also contains various other minerals and nutrients which is required for a healthy hemoglobin count.
Strawberries contain iron and also helps in the absorption of iron. Strawberries contain Vitamin C which improves the absorption of iron in the blood.
Mulberries contain lots of vitamins and minerals such as iron, Potassium, vitamin C, Vitamin K1, Vitamin E which is required for our body. 100gms of Mulberries provides 1.8mgs of iron.
Persimmons are a good source of vitamins and minerals, including iron, potassium and manganese, vitamins A, C, and B many more other nutrients.
Green Leaf Vegetables
Fresh green vegetables can be used in our daily diet plan to balance the level of calcium and hemoglobin.
Spinach is a good source of iron which improves the hemoglobin levels. Spinach is a great option for vegetarians that fight with cancer by slowing the growth of cells.
- Malabar Spinach
- Coriander leaves(Dhania)
- Fenugreek leaves(Methi)
Parsley is full of iron and folic acid which is the best remedy to increase the blood count.
Beetroot is very useful in increasing the hemoglobin level and it is highly recommended to increase hemoglobin levels. Beetroot is very rich in iron, folic acid, fiber and potassium which helps to increase the body’s red blood cell count.
Tomatoes contain vitamin C and lycopene which helps in the absorption of iron in the blood.
Broccoli contains vital vitamins such as K and C and also contains iron, potassium, fiber and magnesium. It is also a good source of folate (folic acid) and other nutrients. Broccoli provides 2.7mgs of iron at every 100 gms intake.
Potatoes is the another best source of iron for vegetarians which contains Iron, Vitamin C which helps to improve the absorption of nutrients in the body. Potatoes are.
Seaweed contains vitamins A and C. Seaweed also rich in potassium, iron, calcium, iodine and magnesium which helps to boost hemoglobin levels. Seaweed contains 28.5 mg of iron at every 100 gms intake.
Tofu is an iron-rich vegetable and another good option for vegetarians. Tofu improves the iron and hemoglobin level.
Jaggery helps in increasing the hemoglobin levels. You can also consume jaggery in tea and sweets with the replacement of sugar if you did not want to eat them raw. Jaggery is very rich in iron content and daily consumption of jaggery helps increase your hemoglobin levels. You can also put little jaggery in your tea, coffee or in your breakfast cereals. Jaggery can also be added to sambhar, dal, and rasam.
Honey contains various minerals and nutrients such as iron, copper, and manganese. Take honey in any form as this is good for anemia and helps in increasing hemoglobin level in blood. You can have raw honey into your daily routine diet increase your hemoglobin levels. If you can’t take it as raw then you can add a tbsp of lemon juice in honey and drink it to increase hemoglobin levels naturally.
Dark Chocolate contains iron and helps in improving the hemoglobin level. 100gms of Dark Chocolate provides 17mg of iron which is the 80% recommended value of iron for the healthy body.
Pumpkin seeds help in increasing the hemoglobin naturally. Pumpkin seeds contain 83% of the daily recommended value of iron.
Black Sesame Seeds
They are rich in iron. If you can’t eat them as such then sprinkle them on any sweet dishes and have it. It is very beneficial for pregnant women.
Nettle Leaf is a herb which boosts hemoglobin level in red blood cells. Nettle Leaf contains lots of vitamins such as vitamins A, C, D, and B complex and also rich in iron, protein, calcium, phosphorus, and magnesium.
At the End
Include some sort of exercises in your daily routine. When you perform exercises, your body wants more oxygen which helps to boost the hemoglobin levels to meet oxygen demand in the body. To increase hemoglobin with exercises, it is recommended that perform high intensities of aerobic exercises. Also, include some strength training to increase the muscle mass and fight fatigue.