Hemoglobin – an essential protein – is required by the body to carry oxygen across various body organs. Hemoglobin not only carries oxygen from lungs to tissues but also carry CO2 to the lungs from cells. An adult man should have hemoglobin in the range of 14 to 18 mg/dl while an adult woman needs 12 to 16 mg/dl. Hemoglobin deficiency may result in weakness, fatigue, headache, dizziness, brittle nails, pale skin, shortness in breath, poor appetite, rapid heartbeat, etc. Severe deficiency results in anemia. Women are prone to hemoglobin deficiency as they have to undergo menstruation, pregnancy, and other conditions that account for lot of blood loss. Hemoglobin levels can be increased naturally by including certain foods in your diet that supplement nutritional deficiencies of vitamins B12, C, folic acid and iron. Here are some of them.
If you want lean muscles, then nothing can be better than fish as a great protein source. Interestingly, fish is also rich in iron that prevents diseases like anemia and increases hemoglobin levels naturally. Fish like tuna and salmon are rich in iron. In addition, tuna contains B vitamins that helps in the formation of red blood cells. Besides, these fish contain omega-3 fatty acids that keep the heart healthy and prevent cancer. Women who are looking for healthy protein sources and also want to lose weight can definitely go for fish.
Apart from giving you glowing skin and healthy heart, dark chocolate with at least 70% cocoa contains iron that helps in alleviating anemia and increases hemoglobin production. However, one should note that chocolate contains non-heme form of iron that is difficult to be absorbed by the body. Hence, one should also increase vitamin C intake to enable the body to absorb iron from dark chocolate more effectively.
Beetroots contain adequate nutrients that help in increasing hemoglobin production such as folic acid and iron. In addition,beetroots contain potassium and fiber that keep you healthy overall. Folic acid and iron together help in increasing blood cell count. Beetroots repair as well as reactivate red blood cells which upon activation facilitate oxygen supply to body parts.
Apples also contain iron apart from other essential nutrients that make it a must-have fruit for healthy you. Apples are known to increase hemoglobin levels substantially. Besides, apples have vitamin C so that the body can absorb the non-heme iron contained in apples.
It has been used since time immemorial as a natural remedy for anemia. Rich in B vitamins, folate and iron, blackstrap molasses boost production of red blood cells. Two tablespoons of blackstrap molasses can offer up to 13% of daily iron intake requirements.
Rich in fiber, protein, carbohydrates, calcium and iron, pomegranates are truly superfoods for increasing hemoglobin production. It not only boosts hemoglobin production but also improve blood circulation. Pomegranates are highly effective in treating various symptoms of anemia such as exhaustion, dizziness, loss of hearing, weakness, etc.
It is one of the miraculous herbs that has amazing health benefits one among which is that it boosts hemoglobin levels in the blood. This is because nettle is a storehouse of essential vitamins like B vitamins, C and others both of which are responsible for formation of red blood cells and absorption of iron respectively.
Rich in vitamins B9, C, E and A, beta carotene, fiber, calcium and iron, spinach truly stands out as a superfood for increasing hemoglobin levels. Spinach contains as much as 3.2mg of iron which can make up to 20% of iron requirements of an adult woman.
Livers of beef are considered to be one of the best sources of heme-iron (as high as 5mg per slice). In addition, beef liver contains other essential minerals and vitamins along with protein that improve overall health of a person. As an alternative, you can go for pork liver which is much leaner and abounds in vitamin C that helps in absorption of vitamin C. Pregnant women should be more cautious while eating liver as it contains high vitamin A levels which if eaten unregulated may cause birth defects in the child.
Sun dried tomatoes are one of the best sources of iron and 10mg of sun dried tomatoes will meet up to 90% of your daily recommended iron intake. Lycopene, the primary active agent in tomatoes, is a natural source of vitamin C. As is already known, vitamin C is essential for absorption of iron. In addition, tomatoes are also good for your overall health and skin and hair.
Dates are incredible sources of energy and vitality. These highly nutritional fruits happen to be one of the best sources of iron. About 250g of dates contain as high as 3mg of iron. In addition, these are low in cholesterol and unwanted fat. Dates are highly recommended to pregnant women as they are in constant need of nutrients that will boost their stamina.
Dried plums are known as prunes. One of the best sources of fiber out there, prunes are also rich in iron that increase hemoglobin levels. In addition, prunes contain vitamin C that helps in absorption of the iron in it. 100g of prunes meet up to 9% of your recommended daily iron intake.
Highly regarded as aphrodisiac, oysters are great source of zinc, vitamin B12 and iron all of which are responsible for maintaining healthy red blood cell count and blood circulation in the body. Oysters are quite good sources of iron – a medium-sized oyster delivers up to 5mg of iron of your daily requirement. Besides, oysters are easy to consume.
Dried apricots are known to have antioxidant properties that prevent damage to skin from free radicals. Dried apricots are also rare known sources of iron – 100g of which contain as much as 50% or iron. Dried apricots are also easy to store and hence serve as year-long source of iron supplements. In addition, dried apricots maintain blood glucose levels as it is rich in fiber and aids in gradual release of sugar in apricot into the blood.
Green leafy vegetables are generally known to have ample amounts of iron but most of them have iron inhibitors because of which the iron content in these veggies go waste. Cruciferous veggies such as broccoli contain vitamin C which makes it easier for the body to absorb the iron in broccoli.
There’s much more to pinto beans than just its colorful texture. Pinto beans can be your storehouse of iron especially for women who do not want to put on weight by just relying on liver and beef. It is low on calories and has plenty of essential nutrients like folate, copper, manganese, fiber, protein, magnesium, potassium and vitamins B1 and B6 apart from iron.