8 Superfoods to Boost Haemoglobin Naturally
Haemoglobin (Hb or Hgb) is a complex protein present in red blood cells (RBCs) that transports oxygen to the body and carbon dioxide back to the lungs. It also returns carbon dioxide from the body to the lungs for exhalation.
In addition to these functions, it is also the substance that imparts the red colour to the red blood cells and is important for the proper functioning of the body. An appropriate haemoglobin level must be maintained to make sure that tissues get enough oxygen.
The normal range for haemoglobin might change based on age, sex, and general health. The normal Hb levels in different age groups are:
When there is a low haemoglobin count, the amount of haemoglobin drops dramatically. Another name for it is anaemia. Anaemia is a common problem that primarily affects women due to menstruation and delivery. In anaemia, the blood lacks haemoglobin and iron, which causes the person to feel weak, fatigued, and susceptible to infections quickly.
The haemoglobin test determines the blood’s haemoglobin content. This test is commonly performed as part of a complete blood count (CBC).
The latest data on anaemia in India is from the 2019-21 National Family Health Survey, which reveals that two-thirds of children under five are anaemic, along with more than half of women and a quarter of men aged 15-49. High rates are noted in poorer states like Bihar and Odisha, but Gujarat has the highest incidence among children and West Bengal among women.
Women who are poor are more likely to be anaemic. Anaemia is less common in families where the mother has more education and money. And yet, more than half of Indian women aged 15 to 49 are anaemic, even in the wealthiest families.
Low iron levels are a major cause of anaemia. Iron is a very important part of haemoglobin, and not getting enough of it is thought to cause half of all cases of anaemia worldwide.
The start of a woman’s menstrual cycle and giving birth, which both involve losing blood, are especially linked to iron shortages in young women.
Even though it is commonly believed that the lack of iron-rich foods in vegetarian diets is a major cause of anaemia, scientists have not found a direct link between vegetarianism and anaemia.
Green leafy vegetables like spinach, kale, fenugreek, and amaranth are rich in iron, folate, and vitamin C, which enhance iron absorption in the body. Regular consumption of these greens helps improve haemoglobin levels and prevent anaemia.
Best Leafy Greens for Haemoglobin:
Beetroots are rich in iron, which is required for haemoglobin production; thus, this help increase the body’s haemoglobin levels. They also offer folic acid, which is necessary for making DNA and producing healthy red blood cells. Full of antioxidants and nutrients—including magnesium and vitamin C—beetroots promote iron absorption, making them great for blood health.
Lentils, kidney beans, chickpeas, black beans, and other legumes are high in iron, folic acid, and protein. Regular consumption aids in the formation of red blood cells and helps prevent iron-deficiency anaemia. Beans offer a great source of plant-based iron that is easily absorbed in combination with foods containing vitamin C.
Best Legumes for Haemoglobin:
The type of iron that the body absorbs more readily is heme iron, which can be found in poultry and seafood. This makes them very effective for increasing haemoglobin levels, particularly for those managing or preventing anaemia. E.g.
Nuts and seeds are excellent for boosting haemoglobin levels because they are rich in iron, folic acid, and essential fatty acids. Iron-rich nuts include almonds, cashews, walnuts, and peanuts. Additionally, pumpkin seeds, sesame seeds, flaxseeds, and chia seeds offer significant health benefits. These snacks provide a good source of iron, along with other important minerals that support blood health, such as magnesium and zinc.
Best Nuts and Seeds for Haemoglobin:
Pomegranates are recommended to increase haemoglobin because of their iron, vitamin C and antioxidants. Iron is vital for haemoglobin formation, and vitamin C improves iron absorption. It also has antioxidants that help prevent blood cells from oxidative stress, which promotes overall blood supplements. Iron deficiency patients with low haemoglobin, when included with a variety of fruits that are high in vitamin C, such as pomegranates, can be quite beneficial for iron absorption and the life of interactions.
Dry fruits such as dates and raisins are rich in iron, magnesium, and vitamin B6, that boost haemoglobin naturally. These energy-rich foods give better blood circulation and higher potential. These foods, especially dates and raisins, are important for anyone who suffers from iron deficiency, as they provide a quick and easily absorbable source of iron.
Plant-based meals include non-heme iron, which must be absorbed with vitamin C. Iron absorption is much decreased without enough vitamin C, which results in iron shortage anaemia. Foods high in iron and fruits high in vitamin C together form the ideal synergy to maximize haemoglobin synthesis. Consuming these fruits alongside iron-rich foods ensures better nutrient absorption.
Best Fruits for Haemoglobin:
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