Ways To Increase Hemoglobin Levels
Hemoglobin is a protein rich in iron that is present in red blood cells which is responsible for carrying oxygen to various parts of the body. As the role of hemoglobin is extremely important for maintaining a healthy body, it is essential to have normal levels of it in your blood.
The normal hemoglobin levels are:
- 14 to 18 g/dl for adult males, and
- 12 to 16 g/dl for adult females.
Here are ways to increase hemoglobin levels naturally:
Eat iron rich foods
Iron deficiency is the most common cause of low hemoglobin. Iron is a very important element in the production of hemoglobin. So, you need to consume iron rich foods.
Iron rich foods are:
- Red meat
You can also take an iron supplement but do consult your doctor for the right dosage.
Increase the intake of vitamin C
Iron cannot be absorbed fully without vitamin C. So, you need to eat vitamin C rich foods along with iron.
Eat the following foods rich in vitamin C:
- Bell peppers
You can consume vitamin C supplements too after consulting the doctor.
Consume folic acid
Folic acid is a B-complex vitamin that is required to make red blood cells. A deficiency in folic acid automatically results in low hemoglobin levels.
Good sources of folic acid include:
- Leafy greens
- Wheat germ
- Dried beans
A folic acid supplement can also be taken after consulting the doctor.
Foods helpful in raising hemoglobin levels
Beetroot is a common veggie that is recommended to people who have low hemoglobin. It is high in iron, folic acid, potassium and fibre. It helps in invcreasing the red blood cell count in the body. So, include beetroot in your diet.
Apples are said to be rich in iron and other compounds that are health friendly and are needed for a healthy hemoglobin count. Eat at least one apple a day, preferably the green variety.
Pomegranate is rich in iron, calcium, protein, carbs and fibre. Its nutritional value helps in increasing hemoglobin levels and ensures healthy flow of blood.
Avoid foods that block iron absorption
If your hemoglobin levels are low, you must avoid eating foods that block the body’s ability to absorb iron. Here is a list of foods that block iron:
- Calcium rich foods like dairy and calcium supplements
You must include some kind of an exercise routine in your day to day life. While exercising, the body produces more hemoglobin in order to meet the increase in demand for oxygen throughout the body.
You must try to do moderate to high intensity aerobic exercises along with some strength training so that there is an increase in muscle mass and reduction in fatigue.
Hope you liked this post on ways to increase hemoglobin levels!
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