Fruits For Increasing Hb have high mineral content. Increasing Hb is the act of making hemoglobin in the blood cells. Fruits are rich source of Vitamins and are abundant with minerals. Here is the list of fruits that can increase your Hb – The best High Blood Pressure fruits – Increase hemoglobin fast naturally by using these fruits :
Top 6 Foods To Improve Haemoglobin!
India is facing an alarming health issue as over 51% of women of reproductive age i.e. 15 to 49 years are anaemic as per the recent Global Nutrition Report 2017. Previously, in the year 2015-16 fourth National Family Health Survey also revealed a similar number of 53%. In response to this, the Govt. has decided to put in place dedicated strategies to make India anaemia free.
Haemoglobin is an iron-containing protein that is found in the red blood cells. Its most important function is to carry oxygen throughout the body so that the cells can carry on with their basic functions. It also carries carbon dioxide back to the lungs from those cells so that the gas can be exhaled. The production of haemoglobin is essential for your body, and iron and vitamins B12, B9, and C play an indispensable role in its production. It is important to have a proper diet in order to maintain an optimum level of haemoglobin.
Haemoglobin is important for maintaining a healthy life. The normal level of haemoglobin in the human body is:
• 14-18g/dl for adult men
• 12-16g/dl for adult women
- Consume iron-rich food products: According to National Anaemia Action Council, lack of iron is the most common cause of low haemoglobin level in the body. To improve iron content in your blood, you can eat foods like asparagus, tofu, almonds, oysters, fortified breakfast cereals, liver, red meat, shrimp, spinach, dates and lentils. However, consult your doctor for the right intake, as overconsumption of iron can also be harmful to your health.
- Improve your vitamin C intake: Absorption of iron is improved if vitamin C is taken in adequate quantities. Lemon, tomatoes, papaya, oranges, strawberries, bell peppers, broccoli, grapefruit, etc. are some of the fruits that are rich in vitamin C. In fact, if there is a deficiency of vitamin C in our blood, level of haemoglobin can go down. You may also take vitamin supplements to improve hemoglobin in your body, but always consult a doctor first.
- Focus on food items rich in folic acid: This acid is basically vitamin B complex, which is required to make red blood cells. Food products that are rich in folic acid include rice, liver, breakfast cereals, sprouts, dried beans, wheat germ, peanuts, etc. A diet comprising 200-400 milligrams of foliates is enough to supplement your Vitamin B needs.
- Include beetroot in your daily diet: Rich in iron, folic acid, fiber and potassium, beetroot helps in augmenting haemoglobin levels. Drinking beetroot juice daily increases the iron content in your red blood cells.
- Have apples: They are rich in iron and if you eat an apple daily, then your haemoglobin level will improve significantly. If possible, eat a green apple with its skin. Also, apple juice mixed with beetroot juice is known to have marked effect on haemoglobin level. You can also add some ginger or lemon juice to this mixture and can consume the concoction twice a day.
- Eat blackstrap molasses: This food is rich in iron, vitamin, folic acid, etc. and improves the level of haemoglobin in your blood. Take 2 tablespoons of blackstrap molasses and apple cider vinegar each, mix them in a cup of water and drink this concoction once a day.
How to Raise Your Hemoglobin Count
Hemoglobin is a protein in your red blood cells that carries oxygen to the rest of your body. It also transports carbon dioxide out of your cells and back to your lungs to be exhaled.
The Mayo Clinic defines low hemoglobin counts as anything below 13.5 grams per deciliter in men or 12 grams per deciliter in women.
Many things can cause low hemoglobin levels, such as:
- iron deficiency anemia
- liver problems
- urinary tract infections
In addition, some people have naturally low hemoglobin counts without any underlying cause. Others have low hemoglobin, but never have any symptoms.
Eat foods high in iron and folate
Iron plays an important role in hemoglobin production. A protein called transferrin binds to iron and transports it throughout the body. This helps your body make red blood cells, which contain hemoglobin.
The first step toward raising your hemoglobin level on your own is to start eating more iron. Foods that are high in iron include:
- liver and organ meats
- green beans
- beans and lentils
- baked potatoes
- fortified cereals and enriched bread
Folate is a B vitamin that your body uses to produce heme, the part of your red blood cells that contains hemoglobin. Without enough folate, your red blood cells can’t mature. This can lead to folate deficiency anemia and low hemoglobin levels.
You can add folate to your diet by eating more:
- black-eyed peas
- kidney beans
Take iron supplements
If you need to raise your hemoglobin level by a lot, you may need to take oral iron supplements. However, too much iron can cause a condition called hemochromatosis. This can lead to liver diseases such as cirrhosis, and other side effects, such as constipation, nausea, and vomiting.
Work with your doctor to figure out a safe dose, and avoid taking more than 25 milligrams (mg) at one time. The National Institutes of Health’s Office of Dietary SupplementsTrusted Source recommends that men get up to 8 mg of iron per day, while women should get up to 18 mg per day. If you’re pregnant, you should aim for up to 27 mg a day.
You should start noticing a difference in your iron level after about a week to a month, depending on your underlying condition that’s causing low hemoglobin.
Iron supplements should always be kept carefully out of reach of children. If your child needs an iron supplement, make sure you choose one that’s safe for children.
Children have a lower blood volume, which makes them much more vulnerable to iron poisoning. If your child accidentally takes an iron supplement, call your doctor immediately.
Maximize iron absorption
Whether you increase your iron intake through food or supplements, it’s also important to make sure your body can easily process the extra iron you put into it. Certain things can either increase or decrease the amount of iron your body absorbs.
Things that increase iron absorption
When you eat something high in iron or take an iron supplement, try eating foods rich in vitamin C or take a supplement at the same time. Vitamin C may help to increase the amount of iron your body absorbs. Try squeezing some fresh lemon over iron rich foods to increase absorption.
Foods high in vitamin C include:
- dark, leafy greens
Vitamin A and beta-carotene, which helps your body produce vitamin A, can also help your body absorb more iron. You can find vitamin A in animal food sources, such as fish and liver. Beta-carotene is usually found in red, yellow, and orange fruits and vegetables, such as:
- winter squash
- sweet potatoes
You can also take vitamin A supplements, but make sure you work closely with your doctor to figure out a safe dose. Too much vitamin A can lead to a potentially serious condition called hypervitaminosis A.
Things that decrease iron absorption
Calcium from both supplements and food sources can make it harder for your body to absorb iron. However, it’s important that you don’t completely eliminate calcium because it’s an essential nutrient. Just avoid calcium supplements and try not to eat calcium-rich foods right before or after taking an iron supplement.
Foods high in calcium include:
Phytic acid can also reduce your body’s absorption of iron, especially if you don’t eat meat. However, it only affects iron absorption during a single meal, not throughout the day. If you don’t eat meat, try to avoid eating foods high in phytic acid with iron-rich foods.
Foods high in phytic acid include:
- Brazil nuts
- sesame seeds
Keep in mind that, like calcium, phytic acid is an essential nutrient that shouldn’t be completely removed from your diet.
When to see a doctor
Some cases of low hemoglobin can’t be fixed through diet and supplements alone. Contact your doctor if you have any of the following symptoms while trying to raise your hemoglobin level:
- pale skin and gums
- fatigue and muscle weakness
- a fast or irregular heartbeat
- frequent headaches
- frequent or unexplained bruising
Haemoglobin Increasing Foods: increase haemoglobin naturally
Haemoglobin is an iron-rich protein found in the RBCs (Red blood cells). It performs the function of transporting oxygen to tissues and cells of the entire body. It is also responsible for carrying carbon dioxide from cells and transports it to lungs for exhalation. Based on its functions, it is very crucial for life.
Normal level of haemoglobin
It is very important to maintain normal levels of haemoglobin in the blood for proper functioning of the body. Normal level of haemoglobin in blood is 14 to 18 g/dl for adult men and 12 to 16 g/dl for adult women. When there is less haemoglobin in the blood, it leads to various symptoms such as weakness, fatigue, headaches, shortness of breath, dizziness, poor appetite and rapid heartbeat. Significantly decreased levels of haemoglobin may be an indication of a condition known as anaemia.
Symptoms of Low Haemoglobin level
The symptoms of anaemia start showing up when the haemoglobin level drops below 8gm. An anaemic patient suffers from weakness, low blood pressure, lack of concentration, and less energy levels. The below mentioned symptoms can be the indicators of low haemoglobin levels:
- Extreme fatigue/ tiredness
- Bruising easily
- Fainting spells
- Lack of blood clotting
- Weak bones
- Sore tongue
- Lack of concentration
The production of haemoglobin is important for the body. It is vital to have a proper diet to maintain an optimum level of haemoglobin. To maintain optimum level of haemoglobin, you should increase intake of foods that help in the production of haemoglobin.
Who Needs More Iron?
Everyone needs iron, but people who are particularly susceptible to low haemoglobin including menstruating women, pregnant women, growing children and patients recovering from illnesses need more iron. It is a crucial phase when a female starts menstruating, because the body is losing out on a lot of blood. Body needs more iron at that point, so if you don’t take precautions early on, it can lead to anaemia in the near future.
Increase Your Haemoglobin Levels Naturally
One of the most common causes of low haemoglobin levels is iron deficiency. Thus, it is important to eat food products containing iron. Some good iron-based foods include liver, red meat, shrimp, tofu, green leafy vegetables, nuts, dates, lentils, fortified breakfast cereals, oysters, and asparagus. You can also go for iron supplements, but make sure you consult your doctor for the correct dosage as high doses of iron can be harmful.
Increase Vitamin C Intake
Low haemoglobin levels due to a deficiency of vitamin C can be corrected by eating foods rich in vitamin C. Foods that are rich in vitamin C are papaya, oranges, lemon, strawberries, bell peppers, broccoli, grapefruit, tomatoes, and spinach. You can also go for vitamin C supplements, but again, you need to consult with your health care provider for proper dosage before taking them.
Take Folic Acid
Folic acid is a type of vitamin B; it is required for the production of red blood cells. Therefore, if you have a folic acid deficiency, you are also at a higher risk of having a low haemoglobin level. Foods that are rich in folic acid, and you must include in your diet are green leafy vegetables, liver, rice, sprouts, dried beans, wheat germ, fortified cereals, peanuts, bananas, and broccoli. You can also take 200-400 milligrams of a folate supplement daily after consulting your healthcare provider.
Beetroots are highly recommended to enhance your haemoglobin levels. It is high in iron, folic acid, fibre, and potassium. It’s nutritional value helps to increase and maintain the red blood cell count of the body. You can cook 1-2 beetroots in a microwave or roast them on the stove. Allow them to cool and then peel them before eating. Also, you can make a healthy juice with one medium-sized beetroot, three carrots, and ½ of a sweet potato and drink it once daily.
Pomegranate has iron and calcium along with protein, carbohydrates, and fibre. It’s nutritional value can help increase haemoglobin level in the blood and promote healthy blood flow. Try eating a medium-sized pomegranate or drink a glass of pomegranate juice daily. An alternative is to take two teaspoons of dried pomegranate seed powder mixed with a glass of warm milk. Drink it daily.
Drink Nettle Tea
Nettle is a herb that is a good source of B vitamins, iron, vitamin C and can play a key role in increasing your haemoglobin levels. Add 2 teaspoons of dried nettle leaves to a cup of hot water and allow it to sit for 10 minutes. Then strain, and add a little honey. Drink this twice daily.
Other Food that increases Haemoglobin Levels
- Pumpkin Seeds
- Pulses/ Legumes
- Whole-grain bread, cereals, and pasta
- Yoghourt/ Curd
Top 5 foods to improve haemoglobin levels in blood
Haemoglobin is an iron-rich protein present in the red blood cells, that is responsible for carrying oxygen and transporting it to all the parts of the body. They carry the oxygen from lungs to all other cells and tissues of the body and helps in their proper functioning. It also carries carbon dioxide away from the cells and to the lungs for expulsion. Basically, hemoglobin is a very important protein, essential for leading a healthy life and a drop in the level of this protein can adversely affect your health.
The level of haemoglobin in women’s bodies is generally lesser than that of men, due to monthly loss of blood during periods. Typically, the level of hemoglobin required for adult men to lead a healthy life is around 14 to 18 g/dl and for adult women it’s 12 to 16 g/dl. When the level of hemoglobin drops in your blood, you might experience one or more of the following symptoms- fatigue, weakness, shortness of breath, dizziness, headaches, pale skin, brittle nails, rapid heartbeat and poor appetite. If it drops beyond an acceptable level, the condition is called Anaemia, also known as iron deficiency.
Iron deficiency can be fought by following a strict diet including foods that are rich in iron, folic acid, and vitamins C and B12. These nutrients are also available in the form of tablets or capsules as dietary supplements, easily available in medical stores. These supplements can be consumed after proper advise from one’s physician. But here. we’re going to discuss foods that one must include in one’s diet to raise the level of hemoglobin naturally.
1. Red Beetroots
Red beetroot is generally great for your skin and hair and is generally advised in the case of iron-deficiency, as it helps in regeneration of red blood cells. It is also prescribed to treat menstrual disorders and menopause symptoms. Moreover, it’s good for improving muscle strength and power. They contain antioxidants and are capable of reducing inflammation in skin and cells. Beets are also known to be great for improving digestive health and relieving constipation.
2. Red Meat
Red meats without fats like beef are one of the most effective foods when it comes to curing anemia. Around 85gm of beef provides 2.1 mg of iron. Moreover, red meats are rich in heme variety of iron, that is easily absorbed by blood, leading to a faster boost in the levels of hemoglobin in blood. Opt for the varieties without fat like ground beef and sirlion beef.
3. Brown Rice
Brown rice is a health super food that is used in treating several ailments including cholesterol problems to digestive disorders. However, they’re also rich in iron and can significantly improve hemoglobin in the blood. Brown rice contains .52 milligrams of iron per 100 grams. It is also good for weight loss.
4. Pumpkin Seeds
Pumpkin seeds are excellent sources of essential minerals phosphorus, magnesium, manganese, and copper as well as good sources of the minerals zinc and iron. For vegetarians and vegans, pumpkin seeds are especially useful for improving hemoglobin levels as they are the richest iron-sources in the plant-based diet. They also have high amounts of natural chlorophyll in them, and hence it alkalizes and naturally cleanses the body. Pumpkin seeds are available in the market as raw and organic seeds as well as part of protein powders.
5. Dark Chocolate
Dark chocolates, with over 80 per cent cacao are great for naturally increasing the levels of hemoglobin in the blood. Besides being packed with vitamins, minerals and antioxidants, chocolates are also rich in iron, with one medium sized bar containing as much as 6.9 per cent of the daily allowed intake of iron. They also contain antioxidants flavanoids, that protect the skin against inflammation.