Hello guys, how are you doing? Are you guys looking for food to increase hemoglobin? Do your hemoglobin is low? If yes, then don’t worry this article is about the 10 best food to increase hemoglobin.
Do you know? Hemoglobin is very important for your body to function properly. But there will question in the mind that how can I increase my hemoglobin.
So don’t worry about it because we have the solution for boosting your hemoglobin means increasing your iron intake. it means you have to take more iron as you take daily to increase your hemoglobin.
Do you know where hemoglobin present in your body? many of you may know that it is present in our red blood cells which is responsible for carrying Oxygen and transporting it to all the parts of the body.
Hemoglobin is present in your body carries oxygen from the lungs to all other cells and tissue of the body and helps in proper functioning but if you have more glowing will decrease then this process will not perform perfectly so that’s why you have to keep your hemoglobin maintain.
So without wasting so much of your time let’s move on to the article where you will know about the best 10 food to increase hemoglobin so let’s get started.
Food to increase hemoglobin
So here is the list of food to increase hemoglobin. If you had this food regularly then it will work.
So let’s get started on our list.1. Beetoot
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Beetroot is often recommended to boost your hemoglobin because it contains high folate. If a person has low hemoglobin they have iron deficiency then they are generally advised to take beetroot.
Beetroot also helps with your healthy and glowing skin. Beetroot is also prescribed to treat menstrual disorders and menopause symptoms.
beetroot contains antioxidants and is capable of reducing inflammation in skins and cells.
If a person has a bad digestive system then they can take beetroot as it helps to improve your digestive health too.
Beetroot is a great source of vitamin C too so that it will also help you to improve your immune system.
According to research, it is said that 100 grams of beetroot contain 0.8 milligrams of iron.2. Pumpkin seeds
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pumpkin seeds are excellent sources of essential minerals like Phosphorus magnesium manganese and copper as well and it’s a good source of minerals like zinc and iron too.
pumpkin seeds are rich sources of iron so it will help you to improve your hemoglobin level.
Do you know? A hundred grams of pumpkin contains about 15 milligrams of iron which is 83% of the daily recommended value.
Pumpkin also contains essential fatty acids which will help you to make your skin glow.
pumpkin shade will easily available in the market as Raw and organic seed as well as part of protein powder.3. Dark Chocolate
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This is the most delicious and healthy snacks for you. This is good news for all dark chocolate lovers because it is packed with vitamins, minerals, and antioxidants.
But let me tell you one thing more it also contains iron which will help you to boost your hemoglobin level.
A hundred grams of 80% dark chocolate can provide you approx 70 milligrams of iron which is very good for your health and which is around 90% of your daily iron quota.
They also contain antioxidants flavonoids that protect skin against inflammation it is also good for improving the immune system.4. Apple
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You must have heard an apple a day keeps the doctor away.
Apple contains multiple nutrients that keep you healthy.
Apples are also rich in iron which will make your body boost the hemoglobin level. apple suitable and delicious option when it comes to boosting hemoglobin levels.
Apples also promote weight loss as they are low in calories.
Apples are beneficial for your heart. It lowers the risk of diabetes.
A medium-sized apple contains 0.31 milligrams of iron. Apart from this a medium-sized Apple which is 182 grams contain the following nutrients
- Calorie 95
- Carbs 25 gram
- Fiber 4 gram
- Vitamin k 5% of the reference daily intake(RDI)
- Vitamin C 14% of the RDI
- Potassium 6% of RDI
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Pomegranate is a good source of food that keeps you healthy.
pomegranate contains vitamins and minerals fiber protein and calcium which help you to live healthily.
It also contains iron which helps you to boost the hemoglobin level of your body.
People with low hemoglobin labels can take pomegranate as it is a delicious and perfect source for increasing hemoglobin levels.
100 grams of pomegranate contains 0.3 milligrams of iron.
Do you know? 174 grams of pomegranate contains:
- 7 grams of fiber
- 3 grams of protein
- 30% of RDI of vitamin C
- 36% of the RDI of vitamin k
- 16% of the RDI of folate
- 12% of the RDI of potassium.
Pomegranate may help you to lower your blood pressure, is also useful against breast cancer it also helps to fight prostate cancer.6. Brown Rice
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Brown rice is a great choice for meeting your daily iron intake.
Bangladesh is a superfood and healthy food. Brown rice helps in treating several diseases like cholesterol problems to digestive disorders.
Brown rice is rich in iron and healthy to improve the hemoglobin level of your body.
100 grams of brown rice contains 0.52 milligrams of iron.
So you should switch from white rice to brown rice.
Do you know? 1 cup of brown rice contains:
- 216 calories
- 44 carbs
- 3.5-gram fiber
- 1.8-grams fat
- 5-gram protein
- 12% of the RDI of Thiamin (B1)
- 15% of the RDI Niacin (B3)
- 14% of the RDI pyridoxine (B4)
- 6% of the RDI pantothenic acid (B5)
- 5% of the RDI of Iron
- 21% of the RDI of Magnesium
- 16% of the RDI of Phosphorus
- 8% of the RDI of Zinc
- 10% of the RDI of Copper
- 88% of the RDI of Manganese
- 27% of the RDI of Selenium
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Dried fruit one of the best and healthiest snacks for everyone.
Dry fruit contains efficient fiber and vitamins which help your body to become healthy.
Dried fruit contains iron which helps your body to increase hemoglobin level in the blood. dry fruit is much healthier than fresh fruit because it contains more iron than fresh ones.
Dry fruits like walnut, cashew, almond, raisins, apricot, etc. can increase your hemoglobin and absorption of iron in the blood.
100 grams of dry fruit contains 0.8 milligrams of iron.8. Kiwi
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Kiwi one of the best healthy food for you.
Kiwi contains iron which helps your body to increase hemoglobin level in the blood.
1 cup of sliced kiwi contains 0.56 milligrams of iron.
kiwi a small fruit that packs a lot of flavor and health benefits.it is full of nutrients like vitamin C, vitamin k, vitamin A, folate, and potassium.
Kiwi also has antioxidants and it is a good source of fiber too.
Other benefits of kiwi are
- It can help in treatment of asthma
- It boosts the immune system
- It help in managing blood pressure
- It reduce blood clotting
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Soybean is a good source of iron for those who are vegetarians.
It is a good choice for Food. It contains iron which helps you to improve your hemoglobin level.
100 grams of soybean contains 15.7 milligrams of iron.
Do you know? 1 cup of cooked soybean which is 155 grams provides you around 18.5 grams of protein.
Other benefits of soya bean
- It helps in maintaining blood sugar
- It may help in lowering cholesterol
- It is high in protein
- It may reduce the risk of breast cancer
- It may reduce menopause symptoms
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Potato is a common food made in every house. But do you know its benefits?
Potato contains minerals and vitamins which help you to live healthily.
Potatoes are rich in iron which helps you to increase the hemoglobin of your body. It also contains vitamin C which helps your immune system to boost up.
A large potato contains approx 3.2 milligrams of iron.
Do you know one medium baked potato contains how much nutrition? A medium baked potato which is 173 grams contain:
- 161 calories
- 0.2 gram of fat
- 4.3 gram of protein
- 36.6 gram of carbs
- 3.8 gram of fiber
- 28% of RDI vitamin C
- 27% of the RDI vitamin B6
- 26% of the RDI potassium
- 19 % of the RDI manganese
- 12% of the RDI magnesium
- 12% of the RDI niacin
- 12% of the RDI folate
What is the cause of low hemoglobin?
The normal hemoglobin level for men is between 14 and 17.5 grams per deciliter and for women, it is between 12.3 and 15.3 grams per deciliter.
When the hemoglobin level is low from the given amount then it is called a low hemoglobin level.
According to the research, deficiency of hemoglobin is the most common cause of anemia. there are so many reasons why a person might become proficient in iron which includes
- Insufficient intake of iron.
- Pregnancy or blood loss due to mensuration
- Internal bleeding
- The symptoms of low hemoglobin for anemia are as follows
- General fatigue
- Pale skin
- Shortness of breath
- Crawling feeling in the legs
- Cold hands and feet
Who has a higher risk of Anemia?
Anyone can develop iron deficiency anemia but the following group have a higher risk
- Women’s because they lost their blood during monthly periods and childbirth
- People who are aged above 65 and more
- Those people who used to take low iron in the diet
- Suppose you have kidney failure because they have trouble making red blood cells especially those who are on dialysis.
when to see a doctor?
If you feel any problem like weakness and any severe problem then you should meet your doctors.
When you found your hemoglobin level under the required rate then you should go to your doctor and may start your treatment.
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