Do your blood reports show that your hemoglobin levels are below normal? Well, your doctor might prescribe you iron or vitamin supplements depending on what has caused the levels to lower to get them back to normal. But these tablets may help you only for a short period of time. Once you stop taking the supplements, your hemoglobin levels might drop again unless you incorporate a few dietary changes to maintain your hemoglobin levels naturally.
Tips to increase hemoglobin levels naturally:
Although there are many more reasons like blood loss, bone marrow defects, cancer, kidney problems and use of certain drugs that can cause low levels of hemoglobin, nutritional deficiency of iron, folic acid, vitamin C and vitamin B12 is the most common reason for low hemoglobin levels. Deficiency of each of these can be corrected by adding different foods to the diet.
11 healthy food to improve your hemoglobin count.
- Spinach- this green leafy vegetable contains high amounts of iron that help in the synthesis of hemoglobin in the body. You can either consume spinach in the boiled form as salad or as soup. However, remember to squeeze lime over it to improve its iron absorption.
- Orange juice– rich in vitamin C, oranges also contain vitamins B6 (pyridoxine) which plays a key role in accelerating the production of hemoglobin. Consume atleast 2 glasses of fresh orange juice with pulp regularly, without adding sugar.
- Dates- being an excellent source of iron, dates (khajur) also contains vitamin C and B complex vitamins in high amounts. They aid in improving the synthesis of RBC’s and thus, hemoglobin production. You can consume them raw (after washing them) or in the form of laddoos, barfis or chutney.
- Jaggery- another healthy and good source of iron that improves your hemoglobin levels is jiggery or gur. Commonly found in Indian households, you can reap its benefits by adding it to rasam, sambar, dal, sweet chutneys or kheer.
- Pomegranate- apart from containing high amounts of iron, pomegranates are packed with vitamin C thereby aiding in the production of hemoglobin and absorption of iron. Although eating ripe pomegranate seeds is the best way to reap its benefits, you can also consume a glass of juice 3-4 times a week.
- Beans are good source of folic acid which helps in production of hemoglobin in the body. So to keep your hemoglobin count within control, include beans in your diet atleast twice a week. You can either add them to various vegetables while preparing food or make spicy gravy of beans.
- Broccoli- This green vegetable is widely consumed in the form of salad. However, you can also add it to other vegetables to make it tastier. It contains high amounts of vitamins C that aids in the absorption if iron in the body.
- Milk and dairy products– Milk has numerous health benefits as it contains various minerals and vitamins essential for hemoglobin production in sufficient quantity. This is why, including milk and milk products in your diet is good for overall health. You can either drink milk regularly or add various dairy products like cheese or paneer to your diet.
- Poultry and meat- The non-vegetarian platter to improve hemoglobin levels in the body consist of meat, chicken, eggs and fish. Being rich in vitamin B12 and vitamin B6, they aid in maintain your hemoglobin levels in within control. However, make sure to cook them properly and eat in limited amounts to reap its benefits.
In Ayurveda there are several herbs that help to enhance your red blood cells
- Xtrong HB
If you like the information on Nutrition, Fitness & Beauty then please share it with your friends and family. We’ve are on Twitter and Facebook share buttons on each post for your convenience. If you have a blog or website of your own, we will be pleased if you link and share our content too.