They assist the body’s cells and tissues operate properly by carrying oxygen from the lungs to all other cells and tissues. It also transports carbon dioxide from the cells to the lungs, where it is expelled. Hemoglobin is a very vital protein that is required for living a healthy life, and a decrease in its amount might have a negative impact on your health. Before heading towards the best foods to increase hemoglobin levels, it’ll be, to a great extent, fruitful to dive into the core notion of hemoglobin.
What is Hemoglobin?
Hemoglobin – abbreviated Hgb or Hb – is a protein molecule found in red blood cells that transports oxygen from the lungs to the body’s tissues while also returning carbon dioxide to the lungs.
Hemoglobin is composed of four interconnected protein molecules (globulin chains). Two alpha-globulin chains and two beta-globulin chains make up the normal adult hemoglobin molecule. Beta chains are uncommon in fetuses and babies, and the hemoglobin molecule is comprised of two alpha chains and two gamma chains. The gamma chains are progressively replaced by beta chains as the baby grows, generating the adult haemoglobin structure.
Heme is an essential iron-containing porphyrin compound found in each globulin chain. An iron atom is integrated within the heme compound, and it is responsible for carrying oxygen and carbon dioxide in human blood. The iron in haemoglobin is also crucial for the blood’s red color.
Hemoglobin is also necessary for the red blood cells to maintain their structure. Red blood cells are spherical with narrow cores, like a donut without a hole in the middle in their normal state. As a result, abnormal hemoglobin structure can disturb red blood cell form, obstructing their function and flow through blood vessels.
Best Foods to Increase Hemoglobin Count
Pondering over how to increase hemoglobin levels leads us to have the awareness of what are the best foods to boost hemoglobin levels. Well, here’s the list:
The concept of the red pertains to beets as well. A cup of sliced beets is said to contain up to 1.1mg of iron. As a result, it is recommended that athletes eat beet root juice on a daily basis. Broccoli, one of the foods to increase HB, is high in Vitamin C, which is necessary for iron uptake from the gut.
Red beetroot is typically good for your skin and hair, and it is recommended in the case of iron deficiency since it aids in red blood cell rebuilding. It’s also used to treat menstrual irregularities and signs of menopause. It also helps to increase muscle strength and power. They are high in antioxidants and can help to reduce inflammation in the skin and cells. Beets are also recognized for helping to improve digestion and relieve constipation.
Dried fruits are not only healthy, but they also make excellent vegetarian/vegan snacks for those trying to lose weight. Raisins have a lot of iron in them. Nuts are similarly high in iron, with an ounce of almonds containing roughly 6% of the daily iron requirement. Sprinkle some on top of your cereal, oatmeal, yoghurt, or ice cream.
Pumpkins are high in protein, carbs, vitamins, iron, calcium, niacin, and phosphorus, making them a nutritional force. Pumpkins can help with dermatitis flare-ups and abdominal pains, which are typical during pregnancy. Crunching on pumpkin seeds is also a great digestive cleaner that can help prevent stomach infections. It is also considered a hemoglobin increase food to be eaten to increase hemoglobin levels.
When it comes to treating anemia, red meats that are low in fat, such as beef, are one of the most helpful foods. 85 grammes of beef has 2.1 milligrams of iron. Furthermore, red meats are high in heme iron, which is quickly absorbed by the blood, resulting in a rapid increase in hemoglobin levels in the blood. Choose fat-free varieties such as ground beef and sirloin beef.
Dark chocolates, one of the best foods to increase hemoglobin, containing more than 80% cacao are excellent for naturally raising haemoglobin levels in the blood. Chocolates, in addition to being high in vitamins, minerals, and antioxidants, are also high in iron, with one medium-sized bar delivering up to 6.9% of the daily recommended iron consumption. They also include flavonoids, which are antioxidants that protect the skin from irritation.
Shellfish, such as oysters, mussels, scallops, crab, prawns, and lobster, are among the foods to increase HB count and safe to eat during pregnancy if fully cooked. Raw shellfish should be avoided due to the risk of food poisoning. Crab should be had in moderation; no more than two servings per week should be consumed.
Green Leafy Vegetables
I spend a lot of time writing about green veggies in every piece I write about healthy eating. Aside from their various other advantages, they contain a lot of folate, which is essential for the regular production of blood cells and, as a result, can help carry more haemoglobin in the blood. They include spinach, fenugreek leaves and tomatoes.
According to ancient wisdom, eating one apple every day contributes to a long and healthy life. This is because apples, being one of the most iron-rich fruits, are vital for sustaining haemoglobin levels in the blood. Apples help you lose weight since they are low in calories and leads to know how to increase hemoglobin levels.
Potatoes, one of the foods to increase hemoglobin levels, are high in nutrients that your body demands during pregnancy, so if you have a hankering for them during your pregnancy, go ahead and indulge. Nevertheless, before eating it, you should contact your doctor or a dietitian.