Foods that increase haemoglobin

Nowadays , we live a very hectic life full of work pressure and a busy lifestyle. The monotonous routine enables an unhealthy lifestyle that directly affects our health. Lack of nutrition causes many abnormalities such as insomnia, hypertension, thyroid, anaemia and many more. Gradually, anaemia is becoming a major disease among all ages that ultimately produces other disorders. A proper nutritious diet helps  to absorb most nutrients in the body to increase red blood cells i.e., haemoglobin . 

There are several causes of low levels of blood that probably are due to reduced production of RBC, destruction of RBC or the unhealthy diet. The lower red blood count causes complications such as fatigue, weakness, nausea , headache, sore tongue, restless leg syndrome, fast heartbeat including other contradictions.

What causes low levels of haemoglobin?

The low levels of haemoglobin or the red blood cells are due to :-

  • Low levels of Iron.
  • Diets lacking in Vitamin B12 ( pernicious anemia).
  • Diets lacking folic acid.
  • Inherited blood disorders ( sickle-cell anaemia).
  • Chronic conditions such as hyperthyroidism, hypothyroidism, advanced kidney diseases , Lupus etc. 
  • Blood loss due to conditions such as Ulcers , hemorrhoids or gastritis 

How to manage low levels of blood/ haemoglobin?

Here are some of the ways to manage low blood levels:- 

  • Follow a healthy diet.
  • Drink enough water. Stay hydrated.
  • Exercise regularly.
  • Avoid exposure to chemicals.
  • Maintain hygiene to avoid infections.
  • Consult a doctor periodically.

Following a healthy diet can help a lot to increase the haemoglobin levels . Make a good choice of food, eating junk foods increases calories and does not add any beneficial nutrients in the body.

What foods to choose to increase haemoglobin levels?

Haemoglobin is an important protein found in red blood cells that are responsible for carrying oxygen around the body.

You can raise the haemoglobin by :- 

  • Increase iron intake.

Iron helps in producing haemoglobin that forms more red blood cells . 

The iron rich food includes :-

  • Eggs 
  • Meat and fish 
  • Dried fruits specially dates and figs .
  • Green leafy vegetables.
  • Green beans .
  • Peanut butter.
  • Increase folate intake 

Folate is a kind of Vitamin B that helps in haemoglobin production and its maturation.

Folate rich food includes 

  • Spinach
  • Rice
  • Peanuts
  • Kidney beans
  • Avocados
  • Lettuce
  • Maximise iron absorption

Consumption of iron rich food is important but you should also consume foods that help absorb that iron fast.

  • Foods enriched in Vitamin C such as citrus fruits, strawberries, and leafy green vegetables help absorb iron fast. 
  • Vitamin A and beta carotene rich food also aids in absorbing iron in the body.

The good sources of Vitamin A are:-

  • Fish
  • Liver
  • Squash
  • Sweet potato
  • Good sources of beta carotene are 
  • Carrot
  • Sweet potato
  • Mango
  • Squash.
  • Iron supplements

A doctor may suggest taking iron supplements If you have extremely low levels of haemoglobin in the body. But must remember, too much iron intake is dangerous as it would cause complications like haemochromatosis that leads to liver disease or other side effects such as constipation, nausea and vomiting.

What should you avoid ?

  • Supplementing calcium and iron at the same time is strictly avoided.
  • Limit tannins containing items like coffee , tea and some spices..
  • Milk or high calories dairy products 
  • Soy proteins.


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