Haemoglobin (Hb) is a protein found in the red blood cells that carries oxygen in your body and gives blood its red colour. Haemoglobin levels vary from person to person. Men usually have higher levels than women. Normal ranges for haemoglobin differ between ethnic populations, and males and females, and are also affected by age, especially in women
1. Tofu
Tofu is a soybean-based food. 100 grams of tofu contains 5.4 mg of iron. Tofu is also a good source of protein, calcium, vitamin B1, manganese, phosphorus, magnesium, zinc etc. Tofu maintains cholesterol levels and bone health It reduces the risk of anaemia and cancer. As its rich in iron will increase level of haemoglobin in your blood.
2. Dark Chocolate
100 grams of dark chocolate contains 6.32 mg of iron.Eating a bit of dark chocolate after every meal goes a long way in adding to our body’s iron reserves but it should not be overdone as it has a good amount of calories as well. Dark chocolate also contains good fats, copper, manganese, potassium, phosphorus, magnesium, zinc, selenium etc. It helps in keeping our cholesterol levels low and reduces the risk of stroke and heart attacks.
3. Nuts
Nuts like pistachios, cashews and almonds are good sources of iron. 100 grams of pistachios contain 3.9 mg of iron while cashews contain 6.7 mg of iron. Almonds contain around 5.4 mg iron per 100 grams. Rich in iron exceptionally good for your haemoglobin. Nuts are rich in proteins, good fats and several other vitamins and minerals. They may reduce the risk of cancer and heart diseases and help in weight loss
4. Beetroot
With high folate content, beetroot should be your go-to option when it comes increasing the levels of haemoglobin in your blood. It is also a great source of iron and Vitamin C.
5. Potato
Rich in iron and vitamin C, making it exceptionally good for your haemoglobin.
6. Apples
An apple a day keeps the doctor away? Well, you heard that right. Not only is it good for your health, it is also a rich source of iron. Apples are a suitable and delicious option when it comes to boosting hemoglobin levels.
7. Pomegranate
Pomegranate is rich in iron, calcium, protein, fiber and several other vitamins and minerals. Making it a perfect source for people with low levels of haemoglobin. 100 grams of pomegranate contains 0.3 milligrams of iron.
8. Brown Rice
Switch white rice with brown rice for a healthier food option. 100 grams of brown rice contains 0.4 milligrams of iron.
9. Chicken breast
A chicken breast can be cooked in a variety of ways and is sure to help you in increasing your haemoglobin levels. 100gms of chicken contains 0.7 milligrams of iron
10. Whole grains
Barley, quinoa, and oatmeal, are wholesome options when it comes to iron deficiencies. A rich source of iron, these whole grains should be added to your diet to increase your haemoglobin levels. 100 grams of any whole grain contains 2.5 miligrams of iron.
