Hemoglobin is a protein found in red blood cells that plays a vital role in transporting oxygen to your body’s tissues and organs. When hemoglobin levels are low, it can make your body feel tired and lead to anaemia.
Boosting your hemoglobin level is important to help you stay healthy and live longer. You can increase your hemoglobin by consuming the right amount of iron-rich foods, vitamin C and other nutrients.
Heme iron:
It is the most absorbable form of iron and can be found in lean meats, seafood, beans, peas, dried fruits and fortified grains. You can also get non-heme iron from vegetables, nuts, seeds and fortified cereals, but it is less bioavailable than heme iron.
Fruits:
A diet rich in apricots, apples, grapes, bananas, pomegranates and watermelons is a great way to improve your hemoglobin count because it contains a good source of iron. Other iron-rich foods include chicken liver, whole eggs and oysters.
Vitamin C:
Getting enough vitamin C is an important part of boosting your hemoglobin because it helps your body absorb iron. You can get more vitamin C by eating more citrus fruits, berries and kiwis.
Avoid phytic acid:
Foods that contain phytic acid, such as legumes, oats and whole wheat flour, reduce your body’s absorption of iron. This is because the phytic acid binds with the iron.
Eat a variety of foods:
A diet that includes a wide range of foods from all the food groups is the best way to increase your hemoglobin level. Choose a variety of protein sources like meat, poultry, fish, tofu and eggs along with other nutrient-rich foods such as spinach, lentils, broccoli, potatoes, whole grain pasta, oats and brown rice.
Limit alcohol and caffeine:
Drinking alcohol interferes with your body’s ability to absorb iron. It can also inhibit the production of hemoglobin, so reducing your intake of alcohol is an effective way to raise your hemoglobin level.
Change your diet:
A well-balanced and varied diet can help you get the right amount of iron. It is also helpful to eat more foods high in vitamin C and other nutrients, such as potassium, calcium and zinc.
Changing your lifestyle:
Exercise is another great way to boost your hemoglobin level. It helps your body produce more red blood cells and hemoglobin, which can help boost your overall health and energy.
Adding more vegetables to your diet:
Vegetables are an excellent source of iron, vitamin B12 and fibre. They are also a good source of vitamins A, C and K.
Increasing your hemoglobin by taking an iron supplement or dietary changes: Many people can increase their hemoglobin by modifying their diet and taking an oral iron supplement. You may need to take the supplement for a few months before you see the results you want.
Anaemia can be difficult to treat, so it is a good idea to talk with your doctor about options. You may need to undergo tests to determine the cause of your anaemia and whether dietary changes, supplements or medical treatment are needed to increase your hemoglobin level.
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