Healthytalk8 Hemoglobin
Contents
There are many aisles to increase hemoglobin (a chemical that carries oxygen through our blood) naturally.
NOTE: The amount of HG should be 14 to 18 g/dl in men, and 12 to 16 grams per deciliter in women.
Do you know? insufficient hemoglobin in the blood is called “anaemia” (a condition where the person feels tired, and works hard to perform.
So this topic will tell you about – Some ways to increase hemoglobin naturally.
Iron Contain Foods
Anemia is most common in India, especially in women, on average an adult should consume 17-19 mg of iron daily.
Hemoglobin can be increased through two sources first is – Heme iron (Those sources found in animals), and non–heme iron (those are found in plants).
| Food Types | Names |
| Heme Iron sources | Fish, eggs, chicken, mutton, liver, and shellfish, like oysters, meat, red meat, and clams are animal-based foods that are rich in Iron. |
| Non-Heme Iron sources | Green vegetables like broccoli, kale, cauliflower, spinach, etc, raisins, green peas, beans, curry, fenugreek, and mustard leaves are non-heme sources of iron. |
| Fruits | Prune juice, olives, and mulberries, pomegranate, beetroot, apple, strawberries, papaya, peach, guava, kiwi, apricot, watermelon, litchis, and banana. |
| Other foods | Dried fruits, coconut, almonds, raisins, pumpkin seeds, wheatgrass, chickpeas, brown rice, dark chocolates, yogurt, Pulses, sesame seeds, carrot, soybeans, black and red kidney beans, brown rice, peanuts, starch, and grains. |
Increase Folate Consumption
Many people have this problem that they consume enough iron-rich food, but still, their HG level does not increase.
The answer to that is vitamin B9 which is also known as folate, it is very important for RBC production and increases your iron level in the body.
so ensure, that you are including enough folate foods in your diet, along with consuming enough iron-rich foods.
Folate-rich food. which include:
- Beetroot
- lettuce
- avocadoes
- Peanuts
- mustard leaves
- Beef
- rice
- kidney beans
- spinach
Even, its deficiency may lead to many problems. research has shown that folate food can prevent birth defects of the neural tube (2).
Iron Supplement
If you are severely anemic then it’s better to take iodine or iron supplements under the supervision of your doctor.
Low hemoglobin levels are a serious issue during childbirth, so in this, your doctor may recommend you an iron injection, or supplements.
You will see the difference in iron deficiency within a week to a month. It’s depending on recovery and type of anemia.
However, too much iron can cause hemochromatosis, which can lead to
- Vomiting
- Constipation
- Nausea,
- In worse cases liver diseases
Children will avoid iron supplements because children have a lower blood volume, if a child accidentally consumes it, then inform the doctor quickly.
Do Practice Breathing Yoga
A healthy diet as well as asanas and pranayama, help improve the lung capacity and thus the oxygen content of the RBC.
Yoga therapy can prevent and heal anemia conditions.
Pranayama such as:
- Anulom vilom
- kapal bhati
- Yogendra pranayama
- Ujjayi
These should be done regularly to help the HG content, and meditation and Shavasana both bring calming effects.
Some asanas could be
- Trikonasana
- Sarvabgasana
- Paschmiottansana
- Viparita karani
- Yoga mudra
Consume Vitamin C and E Foods
To increase the iron level, you need to combine enough Vitamin C, and E, which helps in the absorption of Iron in your body.
After a meal take a vitamin C and E supplements and fruits (that contain vitamin E and E) in the morning daily.
Vitamin-C-rich foods. which include:
- Oranges
- Citrus fruits like amla
- Thyme
- kale
- Chili peppers
- lemons
- Strawberries
- Grapefruit
- dark, leafy green
- Papaya
Dr Anju Sood says that combining iron and vitamin C effectively carries rich molecules that can be used for the absorption of iron.
Animal studies have shown that vitamin E increases blood hemoglobin levels, and RBC production (4).
Clinical trials in patients with a hematological disorder observed that vitamin E supplements increase RBC count which promotes haemoglobin.
Vitamin E-rich foods. which include:
- Almonds
- peanuts, or butter
- spinach
- sunflower seeds
- pumpkin
- soybean, wheat germ oil
- mangoes
- Avocado
Causes of Low Hemoglobin
There are many causes of low HG or anemia are:
- Iron deficiency, by not eating rich iron foods
- Any disease and condition that interacts with hemoglobin, cause low HG
- Blood loss like in periods
- Burns
- liver disease
- Bone marrow infection, due to infection, tumor, and any radiation therapy
- An autoimmune disorder, where antibiotics stop iron absorption
- Excessive smoking
When To Talk To a Doctor
Most of the cases of low HG in India are due to the Iron-deficiency which recovers with a change in diet, and supplements intake.
But contact your doctor if you see this type of symptoms:
- Tired or feel weak
- Pale skin or gums
- Irregular heartbeat
- Headache
NOTE: However, these symptoms can also be caused by something else, so it is important to talk to the doctor.
Down Line
The amount of HG should be 14 to 18 g/dl in men, and 12 to 16 grams per deciliter in women.
Hemoglobin can be increased through two sources first is – Heme iron (Those sources found in animals), and non–heme iron (those are found in plants).
Animal studies have shown that vitamin E increases blood hemoglobin levels and erythroid production.
