Hemoglobin is a type of protein found in red blood cells, whose function is to transmit oxygen to other cells of the body. In some circumstances, the level of hemoglobin in the body may decrease and such a condition is called anemia. In this state, a person’s health may deteriorate if he does not pay attention at the right time.
Symptoms of hemoglobin deficiency
- Heartbeat fast
- body pain
- Dizzy or fainting
- To feel tired
- Shortness of breath
- Skin yellowing
- The lack of hemoglobin in the body is corrected by adequate amounts of iron in the diet, but other minerals such as vitamin-B12, vitamin-B6, folic, copper and vitamin-C are also needed to absorb iron in the body.
A certain amount of hemoglobin is required in the body, which is different in men and women. This quantity is 14 to 18 grams per deciliter (g / dl) in men and 12 to 16 grams per deciliter (g / dl) in women. The problem of hemoglobin levels in the body being less than this quantity is called anemia. Know below which foods can be benefited by increasing the level of hemoglobin in the diet.
Eggs are rich in iron, which can help in meeting iron deficiency in the body. At the same time, according to research by NCBI (National Center for Biotechnology Information), egg white can help in recovering from anemia. On the other hand, consuming the yellow part of the egg can reduce the rate of recovery from anemia. Therefore, we would recommend that during anemia, eggs should be consumed only after consulting a doctor.
Meat is considered a rich source of iron. Iron deficiency can be overcome by taking red meat, which can help to relieve the problem of anemia. Including 80 to 90 grams of meat per day can help in relieving the problem of anemia. At the same time, consuming more meat can have side effects, such as type 2 diabetes, heart disease, and cancer, etc.
To increase hemoglobin, you can consume chicken or goat liver in the diet. Its 85 grams contain about 70 micrograms of vitamin B12. You can also eat chicken breasts.
Legume (legume grains)
You must have heard that it is advisable to include whole grains in a balanced diet. There are also some legumes (legume grains) that can be included in the diet to increase hemoglobin levels. These include soybean, white beans, and gram. Soybean can be a good source for anemic individuals. White beans are a better source of iron than red beans, which can help to overcome iron deficiency. Chana also contains iron as well as copper, vitamin-B6, vitamin-B12, and folate, which may help in relieving anemia.
Starch and Grains
Rich in iron is found in starch sources such as bananas. Because of this, it can be included in the diet to increase the level of hemoglobin. To increase hemoglobin, you can also include cereals rich in vitamin B12. For this, you can use canned breakfast cereal
Another research has also found that eating a diet full of grains or legumes in the diet can also cause iron deficiency. Therefore, along with them, iron also needs nutrients absorbed in the body.
Big Oyster (Clams)
Large clams are also a good source of vitamin B12. 84 micrograms of vitamin-B12 are found in ripe 85-gram clams. Increasing the level of hemoglobin Including vitamin B12 in the diet can help to absorb iron better.
People with anemia are suggested to consume certain types of herbs and beverages made from them. These herbs include anise, mint, cumin, caraway, cumin, lily (tilia), licorice. They are all rich in iron and may help increase hemoglobin. Apart from all these, beverages made from black cumin and thyme can also be used to relieve anemia.
Consuming fruits every day can help you avoid many problems and one of them is anemia. Apples, bananas, and pomegranates can be consumed to increase the amount of iron in the body. Apples and bananas are rich in iron, which may help increase hemoglobin. Pomegranate juice helps to make red blood cells, which may help increase hemoglobin
Along with these, you can also consume citrus fruits like orange, lemon, and grapefruit, etc. Citrus fruits are rich in ascorbic acid, ie vitamin-C, which helps the body absorb iron. To increase the level of hemoglobin, you can also include other fruits rich in vitamin C, such as strawberries, blueberries, mulberry, mangoes, kiwi, papaya and pineapple, etc.
As mentioned in the article, the lack of hemoglobin in the body can also be caused by a deficiency of other nutrients besides iron, such as folate. In such a situation, it is recommended to eat spinach like tomato, carrot, red/yellow capsicum, avocado, radish, and green leafy vegetables to meet the deficiency of folate in the body. Along with these, adding vitamin-C rich vegetables in the diet to increase hemoglobin can also benefit, such as broccoli, tomatoes, cauliflower, potatoes, and cabbage, etc.
Iron is found in different amounts in different types of nuts, such as 6.68 mg of iron is found in cashew nuts At the same time, 3.71 mg of iron is found in almonds and 3.92 mg in pistachio. Despite the fact that there is no iron in all these, there is no strong research available on the basis of which it can be said that they can help increase the level of hemoglobin. At the same time, research has found that the consumption of nuts can hinder the process of iron absorption. Therefore, we would advise that to avoid anemia, it is advisable to consult them once or not.
Dark chocolate is made from cocoa and cocoa can be used for many problems such as fatigue, indigestion, and depression. It contains about 80 percent cocoa, which is rich in iron. At the same time, according to medical research published on the NCBI website, research has also found that cocoa powder can also help in absorbing iron and getting relief from anemia.
Iron is also found in fish, due to which the fish can also be consumed to meet the deficiency of iron in the body. In particular, eating salmon fish may benefit more. According to research, salmon fish helps in increasing the absorption of iron in the body, which may help to complete iron deficiency.