Red blood cells consist of a protein called hemoglobin.The main function of hemoglobin is to carry oxygen from lungs to other organs of the body. And inversely, carries carbon dioxide from the organs back to the lungs and out from the body. Low level of haemoglobin means a less oxygen-carrying capacity of the blood. It causes anemia which is a very common disease among children and adults. The person suffering from anemia feels tired and lethargic very easily.
According to National Heart anaemia is caused due to unbalanced and unhealthy diet, excess blood loss and pregnancy.
A healthy body has the following hemoglobin levels in their body
- 14 to 18 g/dl for adult men, and
- 12 to 16 g/dl for adult women.
Symptoms of Low Haemoglobin level
The symptoms of anemia start appearing when the haemoglobin level drops below 8gm. An anemic patient suffers from weakness, low blood pressure, lack of concentration and less energy. The below mentioned can be the indicators of low hemoglobin level
- Extreme fatigue/ tiredness
- Bruising easily
- Fainting spells
- Lack of blood clotting
- Weak bones
- Sore tongue
- Lack of concentration
Here are some ways to increase the hemoglobin level:
Include Spinach in your Diet
Add spinach to your diet. Spinach is a rich source of iron. Haemoglobin consists of large part of iron. Spinach can be consumed in many ways either as a vegetable soup or spinach juice is highly beneficial for the body.
Eat Iron-Rich Foods
Iron deficiency is the most common cause of low hemoglobin levels as per National Anemia Action Council. Increase the amount of iron-rich food in your diets such as onion, green leafy vegetables, banana, grapes, tomato, broccoli, soybean, pomegranate, apricot, watermelon, prunes, pumpkin seeds, dates, almonds, raisins, amla and jaggery
Add Beetroot to your Diet
Beetroot is also an excellent way to increase the hemoglobin level in the body. It is high in iron, folic acid as well as fibre and potassium. A glass of plain beetroot juice does wonder to increase the red blood cell level in your body in just 7 days.
Increase Vitamin B12 in You Diet
Increase the intake of Vitamin b12 in the diet, including eggs, meat, fish, fortified cereals, poultry, and soy-milk.
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Drink Nettle Tea
Place 2 teaspoons of dried nettle leaves into a cup of hot water and let it brew for 10 minutes. You may add honey to sweeten Nettle Tea preparation. Nettle herb is a good source of iron, B vitamins, vitamin C and other vitamins that can help increase hemoglobin.
Pomegranate is a very rich source of iron, calcium, protein, carbohydrates, and fiber. All the good compounds that help increase blood count in our body and promote healthy blood flow. You can eat a pomegranate or consume it a juice daily with breakfast.
Avoid Following Food
Avoid intake of beverages like
- aerated drinks/ cola
- Alcoholic beverages like wine and beer, and
- also over the counter antacids
especially after meals as they have the tendency to absorb the iron content from the meals.
Perform Physical Exercises
Moderate to high-intensity workouts are very important to increase blood count in our body. Performing exercises indicates a body to produces more hemoglobin to meet the increasing demand for oxygen during a workout.
Increase Vitamin C Intake
Low hemoglobin levels can also be due to vitamin C deficiency. One can increase their Vitamin C intake by consuming food like Gooseberries or Amla are treated as an excellent source of Vitamin C, it also contains iron. Similarly, Apples are also a good source of iron. Try to have gooseberries and apple empty stomach a little before meals, it let the body absorb the nutrients faster. Iron cannot be fully absorbed by the body without the help of Vitamin C. Other sources of natural Vitamin C are vitamin C like papaya, oranges, lemon, strawberries, bell peppers, broccoli, grapefruit, tomatoes, and spinach.
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Other Food that increases Hemoglobin Levels
- Pumpkin Seeds
- Pulses/ Legumes
- Whole-grain bread, cereals, and pasta
- Yogurts/ Curd
- Spearmint leaves (Pudina)
- Basil leaves (Tulsi)
- Coriander (Dhania)
- Bay leaf (Tej Patta)
By consuming mentioned fruits, vegetables, and other items, one can see a remarkable increase in the hemoglobin levels of the body within a span of 2 weeks. If you know of any other ways, do share your tips on how to increase Hemoglobin levels in both men and women.
“The information present here is for general purpose please consult your doctor before taking any medication/therapy”