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. ALSO READ: Best Foods with Vitamin C: Top 10 fruits and vegetables that are rich in Vitamin C
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. ALSO READ: Easy Apple Recipes for Weight Loss: 4 ingenious and healthy ways of eating apples while dieting
These are the top 10 iron-rich foods that can improve the levels of haemoglobin the blood:
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. ALSO READ: Tricks to Eat Healthy in 2017: Top 5 easy and practical ways to eat healthier in new year
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. ALSO READ: Diet practices for Weight Loss: Small diet changes to help you shed kilos faster!
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. ALSO READ: Best Food Pairings for Weight Loss: Top 5 super food pairs to loose weight faster
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. ALSO READ: Best Foods to build Stamina: Top 10 foods to eat for improving stamina and endurance
6. Dried Fruits and Nuts
Dried fruits are not just nutritious, but also great vegetarian/vegan snacks for people looking to lose weight. Raisins contain large amounts of iron. Nuts are also great for iron, with about an ounce of almonds packing about six per cent of the daily iron intake of iron. Sprinkle some over your cereal or oatmeal or even yogurts and ice-creams. Raisins can also be used as natural sweeteners, in the place of sugars, when you’re looking to lose weight. They’re nutrient-dense foods that are also rich in fiber, making you feel full for longer.
7. Green vegetables
Now you know the secret behind Popeye the sailor man’s steely muscles. Green vegetables like spinach and broccoli are rich vegetarian sources of iron. Broccoli is rich in B-complex vitamin folic acid, that is required for making red blood cells in the body. Spinach is also loaded with Vitamin C, which aids the absorption of iron in blood. Moreover, greens are low in calories and can hence, aid weight loss, and are also good sources of dietary fiber, therefore capable of improving digestive health. ALSO READ: Best Fruits for Weight Loss: Top 10 fruits to naturally burn fat faster!
8. Seafood and Oysters
Seafoods on the whole are great for the health, as they’re rich in proteins. Sardines or trale, mackerel or bangda and Indian Salmon or raavas are some fishes that are great sources of iron. Besides these, clams, oysters, mussels and prawns are good sources of iron. Oysters are also rich in antioxidants and promote skin and heart health.
9. Whole Grains
Quinoa, wheat, fortified cereals, oatmeals and other whole grains are capable of boosting hemoglobin because they’re rich sources of iron. Moreover, they also promote weight loss, improve digestion and control levels of cholesterol in the blood, as they’re rich in dietary fiber and other essential nutrients.
Ancient wisdom dictates that including one apple per day in your diet leads to a healthy life. This is because apples are essential for maintaining hemoglobin levels in the blood as they’re one of the most iron-rich fruits out there. Apples also promote weight loss as they’re low in calories. You can also add them to your bowl of cereal or oatmeal, or add them to your salads for a little sweetness, or put them in your smoothies, milkshakes or mixed fruit juices.