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. Individuals with haemoglobin levels below the normal range are, by definition, anaemic.Iron is very important because it helps your body to make haemoglobin.
You give away iron when you donate blood and so it is even more necessary for blood donors to eat plenty of iron-containing foods. As iron is found in a variety of foods, you can usually get enough from a balanced diet. The major sources of iron are meat and meat-based foods, cereals and cereal products, and vegetables.
Vitamin C (ascorbic acid) helps you to absorb more iron. So to get the most from the food you eat, have vitamin C rich foods with meals: for example, fresh fruits and vegetables or drinks such as fresh orange juice. In this article we are providing you list of foods that will provide you full dose of iron that will help you increase haemoglobin level.
1. Watermelon
This fruit provides high levels of proteins, carbohydrates, potassium, Vitamin C and Vitamin B. The presence of high iron content in your food increases the stamina and energy of your body.
2. Pumpkin seeds
Pumpkin seeds provide 14% of the DV for iron per 1-ounce serving. A 1-ounce (28-gram) serving of pumpkin seeds contains 2.5 mg of iron, which is 14% of the DV. They’re also a good source of several other nutrients, particularly magnesium.
3. Spinach
Spinach provides many health benefits but very few calories. Spinach provides 15% of the DV for iron per serving, along with several vitamins and minerals. It also contains important antioxidants. This vegetable with the highest content of iron provides should be a staple part of your diet if you want to increase your haemoglobin. 100 grams of spinach contains 4 milligrams of iron.
4. Legumes
Legumes are loaded with nutrients. Some of the most common types of legumes are beans, lentils, chickpeas, peas, and soybeans.They’re a great source of iron, especially for vegetarians. One cup (198 grams) of cooked lentils contains 6.6 mg, which is 37% of the DV. Beans like black beans, navy beans, and kidney beans can all help easily bump up your iron intake.
To maximize iron absorption, consume legumes with foods high in vitamin C, such as tomatoes, greens, or citrus fruits.One cup (198 grams) of cooked lentils provides 37% of the DV for iron. Legumes are also high in folate, magnesium, potassium, and fiber and may even aid weight loss.
5. Berries
All berries including blackberries, blueberries, cranberries and strawberries have rich iron content in them. In addition, these contain antioxidants, Vitamin A & E too. 100 grams of berries contains 0.4 milligrams of iron.
6. Dates
Dates, both wet and dried, are highly nutritious for health. The presence of potassium, magnesium and calcium in these helps boost your energy levels
7. Fruit and vegetable juices
Drinking a glassful of juice containing equal portions of beet root juice, orange juice and carrot juice before breakfast helps raise your haemoglobin levels
8. Shelfish
Different varieties of shelfish are rich sources of iron. 100 grams of clam contains 13.98 mg of iron while oyster contains 5.1 mg of iron. Blue mussel, shrimp and lobster are also good sources of iron. Shelfish are good for our heart, brain and weight loss. They are also helpful in building immunity
9. 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.
