Hemoglobin transports oxygen (from the lungs to the other body’s tissues) and carbon dioxide (from the other body’s tissues to the lungs) through blood (1).
A lower level of hemoglobin causes anemia. A lower-than-normal number of red blood cells are referred to as anemia (2).
When the hemoglobin level drops in blood, it causes weakness, headaches, fatigue, dizziness, shortness of breath, rapid heartbeat and poor appetite.
According to UNICEF’s report (2011), teenage Indian girls could be more anemic. Female body needs more iron at the point when they start menstruating, so if they don’t take precautions early on it can lead to anemia in the future. This report states that malnutrition and anemia have an effect on a large portion of the population.
How to increase the level of hemoglobin in blood:
- Eating super iron foods:
Iron deficiency is the most common cause of low hemoglobin levels. A person with low levels of hemoglobin may regain it by taking iron rich foods. Iron works to boost the production of hemoglobin, which also helps to form red blood cells (3).
The super iron foods include:
- Green leafy vegetables such as kale, spinach
- Green beans
- Eggs
- Broccoli
- Dried fruits like dates and figs
- Peanut butter
- Nuts and seeds like almonds, pumpkin seeds
- Pomegranate
- Soy products
- Meat and fish
- Jaggery
- Raisins
- Increasing iron absorption:
Iron absorption is important for maintaining the hemoglobin level in blood. So it is important to have a combination of both iron and vitamin C as the latter is a carrier rich molecule that can be used for better absorption of iron (4).
Vitamin C rich fruits and vegetables are:
- Oranges
- Strawberries
- Lemon
- Bell peppers
- Papaya
- Grapefruit
- Broccoli
- Tomatoes
Vitamin A and beta-carotene can also help body to absorb iron (5).
Foods rich in vitamin A are:
- Fish
- Liver
- Squash
- Sweet potatoes
- Kale
Foods rich in beta carotene are yellow, orange and red vegetables and fruits such as:
- Carrots
- Squash
- Sweet potatoes
- Mangoes
- Cantaloupes
- Taking folate foods:
Folate is a kind of vitamin B that takes an essential part in the production of hemoglobin in blood. It produces heme, a component of hemoglobin in the body that helps to carry oxygen. Good sources of folate are:
- Beef
- Spinach
- Rice
- Peanuts
- Sprouts
- Kidney beans
- Avocadoes
- Lettuce
- Chicken liver
- Bananas
Keep away from iron blockers:
Coffee, tea, wine, beer, cola drinks, etc. block body’s capacity to absorb iron, mainly at the low hemoglobin level. Therefore, these types of drinks should be avoided. Continuous uses of Hb boosting foods should be preferred. Utensils play a good role in increasing hemoglobin. Use iron tawa (flat pan), kadhai (wok) and karchi (ladle) for cooking at home. It also helps with many health issues like thyroid, sleep apnea, sweet cravings after meals.
