Haemoglobin is an iron-rich protein in red blood cells. Every haemoglobin protein will carry four molecules of oxygen and they are delivered throughout the body by the red blood cells. Every cell in the body needs oxygen to repair and maintain itself. Haemoglobin also plays a role in helping red blood cells obtain their disc-like shape, which helps them move easily through blood vessels.
Haemoglobin is an iron-rich protein that is present in red blood cells. It is responsible for carrying oxygen throughout the body. It is very important to maintain normal levels of haemoglobin in blood proper functioning of our body. Normally varying from 14 to 18 g/dl for adult men and 12 to 16 g/dl for adult women.
When the haemoglobin level drops, it can cause weakness, fatigue, headache shortness of breath, dizziness, loss of appetite and rapid increase in the heartbeat. If the level of haemoglobin decreases significantly, the condition is called anaemia.
It is essential to have a proper diet to maintain an optimum level of haemoglobin. We need to boost the intake of the food that help in the synthesis of haemoglobin.
How to increase haemoglobin naturally
1. Balanced Diet
Eating a balanced diet is the best way to ensure you get a daily supply of all essential nutrients. Get your health expert to suggest ways to improve your diet for increase your haemoglobin count.
2. Increase Vitamin C
It is important to have a combination of both iron and vitamin C. It is a carrier rich molecule that can be used for better absorption of iron.
Eat foods rich in vitamin C such as oranges,lemon,strawberries, papaya, bell peppers, broccoli, grapefruit and tomatoes.
3. Consume food rich in Iron
Iron deficiency is the most common cause of low hemoglobin level.The top iron rich foods include green leafy vegetables like spinach, beetroot, tofu, asparagus, chicken liver, whole egg, oysters, apple, pomegranate, apricot, watermelon, prunes, pumpkin seeds, dates, almonds, raisins, amla.
4. Increase Folic
Folic acid is B-complex vitamin that is required to make red blood cells and a folic acid deficiency automatically leads to a low level of haemoglobin. Some good food sources of folic acid are green leafy vegetables, sprouts, dried beans, wheat germ, peanuts, bananas, broccoli, chicken liver and beetroot.
5. Nettle Tea
Nettle is a herb that is a good source of B vitamins, iron, vitamin C and can play a key role in raising your haemoglobin level.
6. Apple and Pomegranate
An apple helps to maintain a normal level of hemoglobin, since apple is rich in iron. Pomegranate is also rich in iron, calcium, fiber and protein. Its nutritional value can help increase hemoglobin and promote healthy blood flow.
7. Avoid Iron
Avoid eating foods that can block your body’s ability to absorb iron, especially if you have a low hemoglobin count i.e. coffee, tea, cola drinks, wine, beer,.
Moderate to high intensity workouts are highly recommended, because when you we exercise our body produces more haemoglobin to meet the increasing demand for oxygen throughout the body.