When we hear the word haemoglobin, we think of the blood that is running throughout our body, but it’s a kind of protein that is present in the RBC. This red protein helps in transporting oxygen to different tissues and organs present in the body and also gets carbon the carbon-dioxide back to the lungs. It helps in making the blood retain its colour. For a male, the haemoglobin level should be around 13–17; While for a female, it is around 12–15.
Since haemoglobin plays an important role in our body, it is important to have it at the right level; If it goes down, then it leads to problems like weakness, tiredness throughout the day, shortness of breath, and a lot more. It is also an issue when the haemoglobin levels are high, which may lead to issues like dizziness, fatigue, and even blood clots at times.
And today, there are a lot of members with low haemoglobin because of improper and unhealthy diets and meals. If you also want to check your haemoglobin level, you can take the CBC test (Complete Blood Count Test).
Easily Accessible Top 5 Iron-Rich Foods for Raising the Haemoglobin Levels:
1. Vegetables:
- Today most of us eat rice in larger quantities compared to vegetables, which is causing this kind of issue in the body. So, make sure to add two to three servings of colourful vegetables to your daily diet. If you are looking for the right veggies, here is the list – Beetroot, Spinach and its varieties, Broccoli, Moringa leaves, and the list goes on!
- Beetroot can be intaken as juice or in terms of cutlet or chapati if you don’t prefer it as a vegetable.
- Spinach is one of the best sources which gives a lot of benefits to the body; You can have it in your lunch as a side dish or even in your curries.
- Broccoli is one of the tastiest veggies which is easy to make too. You can have it in the form of soup or even as a curry or sabzi.
- Moringa leaves are one of the best things you can taste and have, considering their numerous health benefits. You can have it in the form of soup, curries or even as a wholesome veggie.
“Because of moringa’s anti-oxidant and anti-inflammatory properties, nutrients can be doubled up when you have them once a week,” says nutritionist, Jeevitha Prabhu.
2. Fruits:
- If you are not someone who is fond of vegetables, you can enjoy fruits for good nutrition. There are a lot of options available like apples, strawberries, pomegranates, mulberries, blackcurrants, watermelons, etc.
- As the proverb says, “An Apple a Day Keeps the Doctor Away”, you can have them since they have numerous benefits for the body.
- Pomegranates are rich in iron, calcium, fibre, protein, and even carbs. You can have it in the form of fruit rather than juice to get maximum benefits.
- Mulberries and blackcurrants are also good sources of fruits; If you can find them and it seems to be affordable, you can have these fruits in your diet too.
- Watermelon – A perfect fruit which you should not miss this summer. Seems to be so affordable since you can have one fruit for 2 days even if you are in a family of 4.
3. Dried Fruits:
- Every one of us can have this daily once after walking up. Having nuts helps in maintaining stamina and helps in boosting our energy for a better day.
- You can have dates, raisins, and figs at least once a day.
“Having one soaked fig every day can change your body to be way too better; It has a good source of both calcium and potassium” says the best Dt. Jeevitha.
- Soak the raisins and figs the previous day, and have them first thing in the morning with water for getting maximum benefits out of it. Dates are natural sweeteners, which you can have as an evening snack too.
4. Meat:
- If you are a non-vegetarian, then your low haemoglobin will be raised in a week or so.
- Having meat is an excellent source of iron, and the best part is that it tastes yummy too! You can have them in your breakfast or lunch for easier digestion.
- Lamb’s liver also is one of the best forms of iron, which is way easier to get to. You can make it as a curry or even stir fry if you are not a curry-eating person.
- You can also go with chicken breast if you cannot find or afford meat or lamb’s liver.
- Seafood such as oysters, and clams are also good sources of iron.
5. Sesame Seeds:
- Eating black sesame seeds is also a good source of iron, calcium, magnesium, folate, and a lot more.
- You can either dry roast, add jaggery, form a ball, and have it in the form of laddoo.
- Or you can even include oats, cereals, salads, and fruit salads as toppings.
Conclusion:
Every one of us should take care of ourselves for our healthy well-being; So, if you also have low haemoglobin, you can indulge in the above foods for improving them to the right level in the body.
