A protein found in our red blood cells is called hemoglobin. Its primary job is to move oxygen from our lungs to the other tissues in our bodies. Anemia, a disorder that can come from low hemoglobin levels, can include symptoms like exhaustion, weakness, and shortness of breath. How to increase hemoglobin naturally is a common question. Fortunately, maintaining appropriate hemoglobin levels is greatly influenced by our food. We can make sure our body has the components it needs to build this essential protein by eating the proper meals and taking the right supplements. We’ll look at the best meals and supplements in this post to help with the question of how to increase hemoglobin level.
- Iron-Rich Foods
The essential ingredient in hemoglobin is iron. Our body cannot properly make hemoglobin without sufficient iron. Some of the best food to increase hemoglobin are listed below:
Heme iron, which is easier for our bodies to absorb than non-heme iron found in plant-based diets, is present in red meat and poultry and is found in these foods in abundance.
Leafy greens: Among the foods high in non-heme iron are spinach, kale, and collard greens.
Beans, lentils, and chickpeas can all be crucial components of a diet for someone looking to improve their hemoglobin levels.
Cereals that have been fortified: Many breakfast cereals have been fortified with iron, making them an easy option to increase intake.
- Foods High in Vitamin C
While essential, iron is best absorbed by our bodies when combined with vitamin C. Iron absorption is improved when vitamin C is consumed along with meals high in iron. Some of the top resources are:
Citrus fruits: Lemons, oranges, and grapefruits all contain a lot of vitamin C.
Bell peppers: These vibrant vegetables can boost your meals’ vitamin C content while also adding flavor.
Broccoli is a nutrient powerhouse that provides iron and Vitamin C.
- Folate-Rich Foods
A form of B vitamin called folic acid, sometimes known as folate, is essential for the development and maturation of red blood cells. Top sources include:
Beets: These earthy vegetables are not only high in folate, but they are also good for the condition of the blood in general.
Bananas: In addition to providing rapid energy, they also contain a respectable amount of folate.
A handful of peanuts can help you meet your daily folate requirements.
4.Fruits that Boost Hemoglobin
We’ve included a few fruits to increase hemoglobin, but there are many more that can boost hemoglobin levels. These fruits can be a delicious method to satisfy sweet cravings in addition to providing iron and other necessary elements.
Pomegranates are a source of iron and vitamin C and are renowned for their crisp flavor and extensive nutritional profile.
Dates: This tasty fruit is not only a terrific source of iron and an excellent energy enhancer.
Kiwi: A little kiwi can provide a sizable portion of your recommended daily intake of vitamin C.
Supposedly, “an apple a day keeps the doctor away.” It can help maintain healthy hemoglobin levels because it is iron-rich.
- Supplements
The best way to maintain and increase hemoglobin is through a balanced diet, although some people might need supplements, especially if they have certain medical issues or dietary limitations.
Iron supplements: If you struggle to get enough iron from food sources, supplements may be able to help you produce more hemoglobin. But it’s important to watch the dosage and make sure you’re not getting too much.
Vitamin C supplements might improve iron absorption if fresh fruits and vegetables are scarce in your diet.
For those who need folate or are pregnant, folic acid supplements may be helpful.
Hemoglobin levels in our bodies are crucial to our general health and wellbeing. Therefore, it is essential to understand how to boost hemoglobin. You can make sure that your body has enough hemoglobin to function properly by eating the optimal combination of foods and, if necessary, supplements.
Remember that while nutrition is important, other elements like general health, hydration, and activity also have an impact on hemoglobin levels. Moreover, it’s always advisable to speak with a healthcare provider if you think you may have a serious insufficiency. They may offer advice catered to your particular requirements and guarantee that your strategy for increasing hemoglobin is both secure and efficient.
