Hemoglobin is the iron-containing protein molecule in red blood cells that transports oxygen from your lungs to all tissues of the body and, in exchange, collects carbon dioxide from different tissues and transport back to the lungs. Hemoglobin is produced in developing red blood cells in the bone marrow.
Normal Hemoglobin levels according to age and sex are given below:
- Adult Males: 13.5-17g/dl
- Females: 12-15g/dl
- Pregnant Women: 11-12g/dl
- Children: 11-16g/dl
A deficiency of hemoglobin would decrease the oxygen-carrying capacity of the blood. This also decreases the number of red blood cells resulting in a condition called anemia.Levels of hemoglobin may be low because the number of red blood cells is low, or because each red blood cell has an abnormally low amount of hemoglobin within it. Low levels of hemoglobin are commonly caused by nutritional deficiencies. However there are many ways on how to increase hemoglobin naturally by eating the right food sources and avoiding such foods that reduce iron content in the blood.
Foods that increase Hemoglobin Level
Many foods can significantly increase the level of hemoglobin. You can incorporate them in your diet plan to naturally improve your hemoglobin.
Iron is an important dietary mineral that is involved in various bodily functions, including the transport of oxygen in the blood. As iron is the central component of hemoglobin molecule, you can significantly increase the productions of hemoglobin by consuming foods rich in iron.
Natural sources of iron
Foods rich in iron include red meat, organ meat such as kidney and livers, beans, lentils, dark green leafy vegetables, such as spinach and kale, dried prunes, dried raisins, dates, pomegranate and egg yolks.
Vitamin C Rich Foods
Vitamin C also plays an important role in production of Red Blood Cells. Vitamin C absorbs the iron, which aids the formation of hemoglobin.
Natural Sources of Vitamin C
Natural Important sources of Vitamin C are oranges, tangerines, limes, guava, lemons, papayas, strawberries, grapefruit pomegranate and mangoes. Many vegetables contain Vitamin C including collard greens, brussel sprouts, cabbage, potatoes, kale, spinach(palak), green and red peppers, broccoli, tomatoes, and watercress. To preserve more of the Vitamin C content, eat these fruits and vegetables raw or only slightly cooked. Steam and exposure to light break down this vitamin.
Vitamin B-12 Rich Foods
Vitamin B-12 also aids in the production of red blood cells and hemoglobin.
Natural Sources of Vitamin B-12
Vitamin B12 is found in liver, kidney, yogurt, cheese, eggs, dairy products, nonfat dry milk, fish, clams, oysters, salmon and sardines.
Vitamin B-9 Rich Foods
Folic acid (Vitamin B-9) is essential for increasing Hb level. A deficiency of Folic acid may result in blood anemia.
Natural Sources of Vitamin B-9
Green leafy vegetables such as spinach and asparagus are wonderful sources of Folic Acid(Vitamin B-9). Organ meats including liver and kidney also contain ample amounts of Vitamin B9. Nuts, beans and legumes, shellfish, poultry, whole grains, citrus fruits, fruit juices and yeast are also good sources.
Vitamin B-6 Rich Foods
Vitamin B-6 plays an important role in production of Hemoglobin and prevent from blood anemia.
Natural Sources of Vitamin B-6
Pyridoxine can be found in many foods.Meat (like chicken, beef and turkey), fish (like salmon, cod, halibut, tuna, trout, and snapper), vegetables (like spinach, bell peppers, baked potatoes, yams, broccoli, green peas, turnip greens, and asparagus), nuts and seeds (like peanuts, cashews, sunflower seeds, and hazelnut), whole-wheat bread, cereals, bran; and chickpeas, lentils and soybeans.
Some Preventions and Important Tips
(i)Avoid caffeine containing foods because such food can be detrimental to your body and restrain from iron absorption.
(ii)Avoid Alcohol it can further drop your hemoglobin level.
(iii)Avoid all foods containing high amount of gluten because it creates a hindrance in iron absorption. Avoid white refined flour and also avoid all products containing gluten.
(iv)Avoid consuming calcium-rich dairy products with iron-rich foods because the calcium in them reduces the absorption of iron. Maintain a proper eating gap between dairy products and iron-rich foods. .
Natural remedies do not substitute for medical advice. In case of severe deficiency of Hemoglobin(Hb) you must consult your problem with a Medical Doctor.